The Crucible (Cherry Street Mission)

1. 

   Doug Mallette says:

   September 6, 2022 at 8:04 am

   Low Impact @ CSM V5

   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.

   Q: Nougat
   Pax: Nougat, Ricky Bobby, Tupac, Rocketman, Houdini, Lyman, Nerf Gun, The Situation, Cobra Commander

   Warmup
   – SSH
   – Windmill
   – Jog Lap or IW

   1. Intro (Down Dog) – In Cadence SLOW
   1. Slow Burpee
   2. Full/Half Series Demo/Sequences
   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 Flow
   3. Spinal Balance (child’s pose)
   1. Right Arm Left Leg
   2. Left Arm Right Leg
   3. Right Arm Left Leg w/ Crunch
   4. Left Arm Right Leg w/ Crunch
   4. Locust Series
   1. Locust
   2. Locust Arms Wide
   3. Locust Arms Forward
   4. Locust Flow
   5. 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
   6. Plank Series
   1. Full Plank
   2. Right Side Plank
   3. Left Side Plank
   4. Full, Left, Right
   7. Chair/Monkey Series (Forward Fold)
   1. Chair
   2. Monkey
   3. Chair
   4. Monkey
   5. Chair Flow x 2
   8. Warrior Series (Mountain)
   1. W1
   2. W2
   3. Reverse W
   4. W2
   5. Triangle
   6. R Triangle
   7. Plank
   8. Mountain
   9. 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

   Stretching
   – Staff to Reach for Toes
   – Alternate Reverse Plank
   – Knees to chest
   – Spinal Twist R L
   – Knees
   – Corpse pose

   COT
   COR – 9
   NOR
   6 – Tupac
   Announcements: Body Wash collection for CSM, IPC, 75 Hard Starting for many Pax, The Situation Church Plant
   Prayer Intentions: Those that are isolated

   Reply

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