The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 08/02/2022
5:30 am - 6:30 am
The Q:
Tupac
Location
Cherry Street Mission
Categories
Bootcamp Style beatdown in the spacious parking lot outside of the Cherry Street Mission’s Life Revitalization Center.
Low Impact at CSM
Our focus will be on form, strength, balance, and flexibility. This workout can be as hard as you want it to be, but has modifications so that Pax can participate, even if they are recovering from or nursing an injury (or are maybe about to run a race). Workout will consist of cardio, deconstructed exercises, and active Yoga sequences and stretching.
Q: Nougat
Pax: Nougat, Flush, Tupac, Cobra Commander, Rocketman, Tucky, The Situation
Intro
– 5 core principles
– Always Free
– Always Outside (no matter rain, wind, or snow)
– Open to all men
– Lead by a member of the Pax in a rotation fashion
– I am certified/ trained in Yoga, still You vs You
– Ends in a Circle of Trust
– Mission – “To plant, grow and serve small workout groups for men for the invigoration of male community leadership”
– Credo – “Leave no man behind, but leave no man where you found him.”
YHC instructed Pax that the workout was intended to be low impact and meant for Pax who are recovering from injury, or just want to give their body a break.
Warmup (SSH, Chain-breakers, Windmills)
Playlist was as diverse as always
Run Lap (SSH, Jog in place, MC, Side to Sides, Karaoke)
Deconstructed Burpee (10)
– Squat, Plank, Tuck, Jump Squat
– 2 breath hold/pause w/ each
Karaoke (Imperial Walkers)
Deconstructed LT Dans (10)
– Lunge, Lunge, Squat, Hold
– 3 breath hold
Suicides (Imperial Walker)
Deconstructed Inch Worm (5)
– Inch Worm, Side Plank, Side Crunch, Plank, Side Plank, Side Crunch, Merkin, Flow
Warmup Flow (w/ instruction)
– Fold, Monkey, Chair Series (2)
– Fold, Plank, Crock, Up Dog, Down Dog Flow
– Modify to Half Series if needed
Warrior Series (4)
– W1, W2, Tri, Rev Tri, W2, Flow
Crescent Series (4)
– Flow, Crescent Lunge, Flow, CL, Flow, CL/W2/SA
Tree Series
Cool Down
– Sunflower
– Chest Expansion
– Tiger in the grass
– Staff/Forward Fold/Incline Plank
COT
COR – 7
NOR
6: The Situation
Announcements: Summer Challenge wrapping up
Prayer Intentions: Pax who are recovering from injury, Pax struggling with loss, First Alliance as they recover from the car accident, ability to be active, mental health
Honored to lead