The Crucible (Cherry Street Mission)

1. 

   Doug Mallette says:

   March 22, 2022 at 6:43 am

   Flex On Em
   Q: Nougat
   Pax: Nougat, Van Halen, Tupac, Vance Refrigeration, Poodle, Ricky Bobby, Rocketman, Cobra Commander

   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 not certified or trained, 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. You vs you, know your limits, disclaimer.

   Warmup (SSH, Chain-breakers, Windmills)

   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 (Meat Scissors)
   Deconstructed Inch Worm (5)
   – Inch Worm, Side Plank, Side Crunch, Plank, Side Plank, Side Crunch, Merkin, Flow
   Run Lap (American Hammers, LBCs)
   Warmup Flow (w/ instruction)
   – Fold, Plank, Crock, Up Dog, Down Dog
   – Modify to Half Series if needed
   Out N Back (Mountain Climbers)
   Warrior Series (4)
   – W1, W2, Tri, Rev Tri, W2, Flow
   Out N Back (Mountain Climbers)
   Crescent Series (4)
   – Flow, Crescent Lunge, Flow, CL, Flow, CL/W2/SA
   Cool Down
   – Tree Series
   – Sunflower
   – Wide Leg Stretches
   – Tiger In The Grass
   – Staff/Toe Stretch

   COT
   COR
   NOR
   6: Tupac
   Announcements: Walleye volunteer, Run/Ruck challenge, Murph challenge, Winter challenge, Challenge Weekend
   Prayer Intentions: Ricky Bobby’s wife recovery, Peace, Freedoms, injured pax, mental health

   Honored to lead

   Reply

Leave a Reply