{"id":163315,"date":"2015-04-20T12:52:33","date_gmt":"2015-04-20T16:52:33","guid":{"rendered":"http:\/\/f3nation.com\/?p=163315"},"modified":"2017-09-28T09:09:54","modified_gmt":"2017-09-28T13:09:54","slug":"moses-strikes-water-from-the-boyd","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/breakdown\/moses-strikes-water-from-the-boyd\/","title":{"rendered":"Moses strikes water from the Boyd"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">04\/20\/15 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Moses and Mellow Johnny <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bookworm-respect\/\" rel=\"tag\">Bookworm (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/charlie-brown-respect\/\" rel=\"tag\">Charlie Brown (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/coach-k\/\" rel=\"tag\">Coach K<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/cousin-it\/\" rel=\"tag\">Cousin IT<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/dynomite\/\" rel=\"tag\">Dynomite<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/hokie\/\" rel=\"tag\">Hokie<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/king-pin-respect\/\" rel=\"tag\">King Pin (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/lightbulb-2-0\/\" rel=\"tag\">Lightbulb (2.0)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mellow-johnny\/\" rel=\"tag\">Mellow Johnny<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/moses-respect-moved\/\" rel=\"tag\">Moses (RESPECT-moved)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/papa-smurf\/\" rel=\"tag\">Papa Smurf<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/popeye\/\" rel=\"tag\">Popeye<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sanka-moved\/\" rel=\"tag\">Sanka (moved)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/shrimp-respect\/\" rel=\"tag\">Shrimp (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/steamy\/\" rel=\"tag\">Steamy<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> FNG - Bookworm <\/li><\/ul><\/div><p>&nbsp;<\/p>\n<p>I left my neighborhood and was greeted by the cops warning me of high water on the bridge.\u00a0 I was thinking we might have to incorporate swimming in the backblast today.\u00a0 15 PAX posted this morning with one FNG.\u00a0 After we greeted each other it was time for Moses to take the Q.<\/p>\n<p><strong>Warmup <\/strong><\/p>\n<p>SSH\u00a0-IC<\/p>\n<p>Good Mornings -IC<\/p>\n<p>Trunk Twists &#8211; IC<\/p>\n<p>Stretching OYO<\/p>\n<p><strong>Thang<\/strong><\/p>\n<p>Jog around circle and performed the following exercises at each light pole (About 30 to 40 yards apart)<\/p>\n<ul>\n<li>30 squats<\/li>\n<li>30 lunges (R&amp;L = one)<\/li>\n<li>30 Mtn Climbers (R&amp;L = one)<\/li>\n<\/ul>\n<p>Run to picnic table and perform the following:<\/p>\n<ul>\n<li>30 dips<\/li>\n<li>30 derkins<\/li>\n<li>30 merkins<\/li>\n<\/ul>\n<p>Run to the circle near the baseball fields<\/p>\n<p>Mellow Johnny then took over Q for the second half.\u00a0 Mellow was nursing a right foot injury from our ultimate football competition on Friday but wouldn&#8217;t miss the opportunity to Co-Q with Moses.<\/p>\n<p>Jog from the circle to the 4 corners set up in the only dry area of the park.<\/p>\n<p>4 corner escalator<\/p>\n<p>1st Cone &#8211; 10 werkins<\/p>\n<p>Run to second cone<\/p>\n<p>2nd Cone &#8211; 10 werkins, 20 Carolina dry dock<\/p>\n<p>Frankenstein to third cone<\/p>\n<p>3rd Cone &#8211; 10 werkins, 20 Carolina dry dock, 30 Floyd Mayweather<\/p>\n<p>Run to 4th cone<\/p>\n<p>4th Cone &#8211; 10 werkins, 20 Carolina dry dock, 30 Floyd Mayweather\u00a0and 40 one legged Burpees<\/p>\n<p>Plank till all PAX complete.<\/p>\n<p>Jogged\u00a0to the\u00a0baseball fields\u00a0while performing bear crawls anytime we crossed pavement.<\/p>\n<p>Along the wall we performed jump ups on the wall for a 10 count<\/p>\n<p>Jogged back to the Flag while performing bear crawls anytime we crossed pavement.<\/p>\n<p><strong>Circle of Mary<\/strong><\/p>\n<p>We welcomed Dyn-o-mite back by bringing him in the circle to lead an ab exercise<\/p>\n<p>Dyn-o-mite &#8211; WWI situps &#8211; IC<\/p>\n<p>Light Bulb &#8211; American Hammer\u00a0or Gazelle Favorite\u00a0-IC<\/p>\n<p>Moses &#8211; Squishy Frog (Moses original)<\/p>\n<p>Mellow Johnny &#8211; Low Plank to High Plank<\/p>\n<p><strong>COT\/Moleskin<\/strong><\/p>\n<p>Moses does count off (15 PAX) including a\u00a0FNG (Book Worm)\u00a0and Nameorama<\/p>\n<p>The final verdict was in to move MWF workouts to 5:30am &#8211; 6:15am to be consistent with Tuesday and Thursday.<\/p>\n<p>Prayer request for various injuries and for new addition already born (Grammar) and future ones on the way.<\/p>\n<p>Moses closed us out in prayer.<\/p>\n<p>Hokie still looking for a Q on Wednesday<\/p>\n<p>Mellow Johnny will need a Q for Next Monday<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"163315\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">0<\/div>    <div class=\"tclap_spinner\"><i class=\"fa fa-spinner fa-spin fa-fw\"><\/i><\/div>  <\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>When: 04\/20\/15 QIC: Moses and Mellow Johnny Pax: Bookworm (RESPECT), Charlie Brown (RESPECT), Coach K, Cousin IT, Dynomite, Hokie, King Pin (RESPECT), Lightbulb (2.0), Mellow Johnny, Moses (RESPECT-moved), Papa Smurf, Popeye, Sanka (moved), Shrimp (RESPECT), Steamy FNGs|Visiting Pax: FNG &#8211; Bookworm &nbsp; I left my neighborhood and was greeted by the cops warning me of [&hellip;]<\/p>\n","protected":false},"author":64,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[76],"tags":[117,109,434,2,1001,205,246,444,161,850,592,112,746,107,221],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/163315"}],"collection":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/users\/64"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=163315"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/163315\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=163315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=163315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=163315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}