The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 09/16/2022
5:30 am - 6:30 am
The Q:
Riggins
Location
Cherry Street Mission
Categories
Tabata HIIT workout in the spacious parking lot outside of the Cherry Street Mission’s Life Revitalization Center.
Yoga @ CSM V1
Q: Nougat
Pax: Nougat, Rocketman, Riggins, Cobra Commander, Patch, Trex, Nerf Gun, Trojan, Belding, FNG Jackie Moon, Tupac, Ricky Bobby
Warmup
– SSH
– Windmill
No TABATA format, but structure is similar (no annoying beeps/timers)
Momentum Pre-Run (2.7 miles): Nougat, Trojan, Ricky Bobby, Patch, Belding
R1
1. Intro (Down Dog)
1. Inch Worms
2. Slow Burpee
3. L Side Plank
4. R Side Plank
2. Bridge Series (Knees Chest)
1. Bridge Hold
2. Bridge Flow
3. Bridge w/ arms overhead hold
4. Bridge w/ arms overhead flow
5. Bridge Hold w/ R leg extended
6. Bridge Hold w/ L leg extended
7. Bridge w/ chest expansion
8. Bridge Flow
3. Locust Series
1. Locust
2. Locust Arms Wide
3. Locust Arms Forward
4. Locust Flow
4. Full Series – optional Half (Downward Dog, Mountain)
1. Downward Dog
2. Plank
3. Crocodile
4. Upward Dog
5. Flow
6. Flow
7. Flow
8. Flow
5. Chair/Monkey Series (Forward Fold)
1. Chair
2. Monkey
3. Chair
4. Monkey
5. Chair Flow
6. Warrior Series (Mountain)
1. W1
2. W2
3. Reverse W
4. W2
5. Triangle
6. R Triangle
7. Plank
8. Mountain
7. Plank Series
8. Crescent Lunge series
1. Right crescent lunge
2. Left crescent lunge
3. Flow
4. Plank to DD to Right crescent lunge
5. Plank to DD to left crescent lunge
6. Full series to right crescent lunge
7. Full series to left crescent lunge
9. Tree Series
1. Tree L Leg
2. Tree R Leg
3. Warrior 3 R Leg
4. Warrior 3 L Leg
Stretching
– Forward Fold Chest Expansion
COT
COR – 12
NOR
6 – Trex
FNG – Jackie Moon – EH’d by Tupac – from Flint
Announcements: Capture the Flag Bicycle Edition, Body Wash Donation, The Situation’s Church Launch
Prayer Intentions: Belding’s friend, Riggins friend, our Community and families