{"id":12519,"date":"2020-07-07T16:05:35","date_gmt":"2020-07-07T20:05:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12519"},"modified":"2020-07-07T16:05:35","modified_gmt":"2020-07-07T20:05:35","slug":"quick-turnaround-at-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/07\/quick-turnaround-at-parliament\/","title":{"rendered":"Quick Turnaround at Parliament"},"content":{"rendered":"<p>Many thanks to a healthy crew that came out to Parliament this morning.\u00a0 It was a day made for long warmups and lots of reps with blocks, but it was great seeing everyone again.\u00a0 Just as a note to start, I need Qs for July 21 through September 1&#8230;.I might mention it again before this is all over.<\/p>\n<p>To start, as always, we did a Gucci warm-up, with some extra reps to fill the time:<\/p>\n<ul>\n<li>25x Side-straddle-hops IC<\/li>\n<li>15x Arm Swirly things forward &amp; back IC<\/li>\n<li>R&amp;L Arm Stretches<\/li>\n<li>15x Seal Claps IC<\/li>\n<li>15x Overhead Claps IC<\/li>\n<li>R&amp;L Overhead Arm Stretch<\/li>\n<li>15x High Jumpers IC<\/li>\n<li>R&amp;L Lunge Stretch<\/li>\n<li>15x bend &amp; reaches<\/li>\n<li>R&amp;L Calf Stretch<\/li>\n<li>15x squat benders<\/li>\n<li>R&amp;L Quad Stretch<\/li>\n<li>16x &#8216;New&#8217; Abe Pagoda IC (3x count on each leg &#8211; 8 per side)<\/li>\n<li>15x Bent Leg Body Twist IC<\/li>\n<li>15x Prone Row IC<\/li>\n<li>25x pushups on your own &#8211; any style you like<\/li>\n<li>2x Seated Groin Stretches<\/li>\n<\/ul>\n<p>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&#8230;all in cadence:<\/p>\n<ul>\n<li>15x Bus Drivers<\/li>\n<li>15x Overhead Press<\/li>\n<li>15x Block Swings<\/li>\n<li>15x Skull Crushers<\/li>\n<li>15x Curls for the Girls (aka Guccis)<\/li>\n<li>15x Block Squats<\/li>\n<li>15x Bent over rows<\/li>\n<\/ul>\n<p>Figuring that was enough, we put the blocks up and headed to the benches and did all of the following on our own:<\/p>\n<ul>\n<li>15x right leg raises<\/li>\n<li>15x &#8216;ircans<\/li>\n<li>15x left leg raises<\/li>\n<li>15x dips<\/li>\n<\/ul>\n<p>We then settled in for a longer Mary in a socially distanced circle in the parking lot, doing all exercises in cadence:<\/p>\n<ul>\n<li>15x American Hammers<\/li>\n<li>30 second plank<\/li>\n<li>15x Penguin Crunch<\/li>\n<li>15x mutton crunch on each side<\/li>\n<li>15x pickle pounders<\/li>\n<li>15x Alabama prom dates<\/li>\n<\/ul>\n<p>This got us all right up to 45 minutes, so we circled up and took announcements.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Need Qs for July 21 through September 1<\/li>\n<li>Schmedfest August 28-29 (remote in 2020) &#8211; there will be workouts starting Friday at 6PM through Saturday at 6PM (6PM, 2AM, 10AM, 5PM)&#8230;will also be bike rides and runs over the 24 hours.<\/li>\n<\/ul>\n<p>Prayer Request:<\/p>\n<ul>\n<li>Starfish&#8217;s dog Smash is having trouble with a leg not working, and has an MRI<\/li>\n<\/ul>\n<p>Many thanks to all that came out, and have a great week!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many thanks to a healthy crew that came out to Parliament this morning.\u00a0 It was a day made for long warmups and lots of reps with blocks, but it was great seeing everyone again.\u00a0 Just as a note to start, I need Qs for July 21 through September 1&#8230;.I might mention it again before this [&hellip;]<\/p>\n","protected":false},"author":524,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80,116],"tags":[],"class_list":["post-12519","post","type-post","status-publish","format-standard","hentry","category-parliament","category-wefoco"],"acf":{"q":"Gucci","date":"July 7, 2020","pax":"Starfish, Sour Mash, SGT Schultz, Drama Queen, 60 Minutes "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12519","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/524"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12519"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12519\/revisions"}],"predecessor-version":[{"id":12520,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12519\/revisions\/12520"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}