Quick Turnaround at Parliament
QIC: Gucci
Date: July 7, 2020
PAX: Starfish, Sour Mash, SGT Schultz, Drama Queen, 60 Minutes
Many thanks to a healthy crew that came out to Parliament this morning. It was a day made for long warmups and lots of reps with blocks, but it was great seeing everyone again. Just as a note to start, I need Qs for July 21 through September 1….I might mention it again before this is all over.
To start, as always, we did a Gucci warm-up, with some extra reps to fill the time:
- 25x Side-straddle-hops IC
- 15x Arm Swirly things forward & back IC
- R&L Arm Stretches
- 15x Seal Claps IC
- 15x Overhead Claps IC
- R&L Overhead Arm Stretch
- 15x High Jumpers IC
- R&L Lunge Stretch
- 15x bend & reaches
- R&L Calf Stretch
- 15x squat benders
- R&L Quad Stretch
- 16x ‘New’ Abe Pagoda IC (3x count on each leg – 8 per side)
- 15x Bent Leg Body Twist IC
- 15x Prone Row IC
- 25x pushups on your own – any style you like
- 2x Seated Groin Stretches
We then took a short mosey over to the blocks where each participant picked up a light and heavy block for the next series of reps…all in cadence:
- 15x Bus Drivers
- 15x Overhead Press
- 15x Block Swings
- 15x Skull Crushers
- 15x Curls for the Girls (aka Guccis)
- 15x Block Squats
- 15x Bent over rows
Figuring that was enough, we put the blocks up and headed to the benches and did all of the following on our own:
- 15x right leg raises
- 15x ‘ircans
- 15x left leg raises
- 15x dips
We then settled in for a longer Mary in a socially distanced circle in the parking lot, doing all exercises in cadence:
- 15x American Hammers
- 30 second plank
- 15x Penguin Crunch
- 15x mutton crunch on each side
- 15x pickle pounders
- 15x Alabama prom dates
This got us all right up to 45 minutes, so we circled up and took announcements.
Announcements:
- Need Qs for July 21 through September 1
- Schmedfest August 28-29 (remote in 2020) – there will be workouts starting Friday at 6PM through Saturday at 6PM (6PM, 2AM, 10AM, 5PM)…will also be bike rides and runs over the 24 hours.
Prayer Request:
- Starfish’s dog Smash is having trouble with a leg not working, and has an MRI
Many thanks to all that came out, and have a great week!
