Laps for Freedom at Village Idiocy

Laps for Freedom at Village Idiocy

QIC: Gucci

Date: July 1, 2019

PAX: Whaler, Vegemite, Schneider, Blue Light Special, Fender, Goob, Sassy, Sour Mash, Drama Queen, Hardin

11 motivated souls joined Gucci this morning for the world famous #Gucciwarmup, followed by 3 laps of various sprints and exercises.  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.

Warm-o-Rama = The Gucci Warm Up:

• Arm Swirly things forward – 10 count
• Arm Swirly things reverse – 10 count
• Arm Stretch Right – 10 sec
• Arm Stretch Left – 10 sec
• Overhead Claps – 15 count
• Seal Claps – 15 count
• Overhead Arm Stretch Right – 10 sec
• Overhead Arm Stretch Left – 10 sec
• High Jumper – 10 count
• Calf Stretch Right – 10 seconds
• Calf Stretch Left – 10 seconds
• Bend and Reach – 10 count
• Lunge Stretch Right – 10 seconds
• Lunge Stretch Left – 10 seconds
• Squat Bender – 10 count
• Quad Stretch Right – 10 seconds
• Quad Stretch Left – 10 seconds
• Bent Leg Body Twist – 10 count
• Windmill – 10 count
• Prone Row – 10 count
• ‘Merican – 10 on your own

The Thang

• Start with 1 lap of a sprint run around the track behind the Y, back of the line to the front.
• Stop @ pull-up bars to do 10x buddy assist dead-hang pullups – buddy assist optional (I needed it)
• Jog to next set of bars for 15x incline pushups and 15x modified pullups
• Jog to next set of bars for 5x hanging crunches
• Jog to next station for 20x squat shuffles
• Jog to next station for suicide with 3 stations (this was a bit hazardous, and maybe not well thought out by Gucci)
• Last suicide sprint takes you to next set of bars for 10x decline pushups
• Jog to next set of bars for 5x additional dead hang pullups
• Jog to next station (hit 1 mile on this leg) for 10x diamond pushups

Maria

• 15x Low Dolly’s
• 15x Penguin Crunches
• 15x Flutter Kicks
• 10x Gas Pumps….didn’t have time for the other 5x

That was it…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…..we may never know!  Many thanks to Goob for coming in again from Florida to join us!

Announcements

There is a convergence at Jamison Park, next to Meadowlark Middle, at 7AM on July 4 with the FIA folks.  Come on out for a what I am sure will be a hot hour.

There were no prayer requests, so Gucci took everyone out, and hope all are having a great day!