{"id":9435,"date":"2019-07-01T15:22:23","date_gmt":"2019-07-01T19:22:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9435"},"modified":"2019-07-01T15:22:23","modified_gmt":"2019-07-01T19:22:23","slug":"laps-for-freedom-at-village-idiocy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/laps-for-freedom-at-village-idiocy\/","title":{"rendered":"Laps for Freedom at Village Idiocy"},"content":{"rendered":"<p>11 motivated souls joined Gucci this morning for the world famous #Gucciwarmup, followed by 3 laps of various sprints and exercises.\u00a0 I am not sure I can say a good time was had in all of the thick air of a North Carolina July morning, but some hard work was put in, and I hope it was an adequate workout.<\/p>\n<p>&nbsp;<\/p>\n<p>Warm-o-Rama = The Gucci Warm Up:<\/p>\n<ul>\n<li>Arm Swirly things forward \u2013 10 count<\/li>\n<li>Arm Swirly things reverse \u2013 10 count<\/li>\n<li>Arm Stretch Right \u2013 10 sec<\/li>\n<li>Arm Stretch Left \u2013 10 sec<\/li>\n<li>Overhead Claps \u2013 15 count<\/li>\n<li>Seal Claps \u2013 15 count<\/li>\n<li>Overhead Arm Stretch Right \u2013 10 sec<\/li>\n<li>Overhead Arm Stretch Left \u2013 10 sec<\/li>\n<li>High Jumper \u2013 10 count<\/li>\n<li>Calf Stretch Right \u2013 10 seconds<\/li>\n<li>Calf Stretch Left \u2013 10 seconds<\/li>\n<li>Bend and Reach \u2013 10 count<\/li>\n<li>Lunge Stretch Right \u2013 10 seconds<\/li>\n<li>Lunge Stretch Left \u2013 10 seconds<\/li>\n<li>Squat Bender \u2013 10 count<\/li>\n<li>Quad Stretch Right \u2013 10 seconds<\/li>\n<li>Quad Stretch Left \u2013 10 seconds<\/li>\n<li>Bent Leg Body Twist \u2013 10 count<\/li>\n<li>Windmill &#8211; 10 count<\/li>\n<li>Prone Row &#8211; 10 count<\/li>\n<li>&#8216;Merican &#8211; 10 on your own<\/li>\n<\/ul>\n<p>The Thang<\/p>\n<ul>\n<li>Start with 1 lap of a sprint run around the track behind the Y, back of the line to the front.<\/li>\n<li>Stop @ pull-up bars to do 10x buddy assist dead-hang pullups &#8211; buddy assist optional (I needed it)<\/li>\n<li>Jog to next set of bars for 15x incline pushups and 15x modified pullups<\/li>\n<li>Jog to next set of bars for 5x hanging crunches<\/li>\n<li>Jog to next station for 20x squat shuffles<\/li>\n<li>Jog to next station for suicide with 3 stations (this was a bit hazardous, and maybe not well thought out by Gucci)<\/li>\n<li>Last suicide sprint takes you to next set of bars for 10x decline pushups<\/li>\n<li>Jog to next set of bars for 5x additional dead hang pullups<\/li>\n<li>Jog to next station (hit 1 mile on this leg) for 10x diamond pushups<\/li>\n<\/ul>\n<p>Maria<\/p>\n<ul>\n<li>15x Low Dolly&#8217;s<\/li>\n<li>15x Penguin Crunches<\/li>\n<li>15x Flutter Kicks<\/li>\n<li>10x Gas Pumps&#8230;.didn&#8217;t have time for the other 5x<\/li>\n<\/ul>\n<p>That was it&#8230;there was a good sweat going at this point, but I am not sure if I can take credit for that, or if it was the weather&#8230;..we may never know!\u00a0 Many thanks to Goob for coming in again from Florida to join us!<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements<\/p>\n<p>There is a convergence at Jamison Park, next to Meadowlark Middle, at 7AM on July 4 with the FIA folks.\u00a0 Come on out for a what I am sure will be a hot hour.<\/p>\n<p>&nbsp;<\/p>\n<p>There were no prayer requests, so Gucci took everyone out, and hope all are having a great day!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>11 motivated souls joined Gucci this morning for the world famous #Gucciwarmup, followed by 3 laps of various sprints and exercises.\u00a0 I am not sure I can say a good time was had in all of the thick air of a North Carolina July morning, but some hard work was put in, and I hope [&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":[77,116],"tags":[],"class_list":["post-9435","post","type-post","status-publish","format-standard","hentry","category-village-idiocy","category-wefoco"],"acf":{"q":"Gucci","date":"July 1, 2019","pax":"Whaler, Vegemite, Schneider, Blue Light Special, Fender, Goob, Sassy, Sour Mash, Drama Queen, Hardin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9435","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=9435"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9435\/revisions"}],"predecessor-version":[{"id":9437,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9435\/revisions\/9437"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9435"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}