{"id":291289,"date":"2016-08-12T06:38:45","date_gmt":"2016-08-12T10:38:45","guid":{"rendered":"http:\/\/f3nation.com\/?p=291289"},"modified":"2018-10-30T16:22:04","modified_gmt":"2018-10-30T20:22:04","slug":"a-lesson-in-weight-and-density","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/tremendous-thursday\/a-lesson-in-weight-and-density\/","title":{"rendered":"A lesson in Weight and Density"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">8\/11\/2016 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Joker <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/joker\/\" rel=\"tag\">Joker<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/nice-body\/\" rel=\"tag\">Nice Body<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/rambo\/\" rel=\"tag\">Rambo<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/stitches\/\" rel=\"tag\">Stitches<\/a> <\/span><\/li> <\/ul><\/div><p>During an Extra Credit event 2-3 weeks ago YHC noticed a very lonely looking\u00a06&#215;6 near the trail head and have been thinking about how F3 could rescue this sad clown of a 6&#215;6 and bring it into the Pax for some TLC.\u00a0 So YHC called for the Q and put out a warning that if you suffered from Soft Paw Syndrome bring your Bitch-mittens. \u00a0However it was not to be this week, a large tree fell on it and there it will remain for the time being&#8230;.\u00a0 Be not surprised\u00a0if it\u00a0is salvaged for some afternoon fun in the future.\u00a0 Good thing YHC always has a random assortment of tokens in his car.<\/p>\n<p>For this workout the Tokens were:\u00a0 50lb sand bag,\u00a0 5gal water jug(40ish lbs.),\u00a0 25lb dumbbells(2), Bucket O&#8217; Rocks (40ish lbs.), and Rambo&#8217;s ammo can (22ish lbs.)<\/p>\n<p>Quick Warm up &#8211; 25 SSH&#8217;s IC &amp; 20 Imperial Walkers IC<\/p>\n<p>The Thang &#8211;<\/p>\n<p>Modified\u00a05 rounds with Rocky &#8211; Grab a Token and move at your best speed from the track to the Umbrella. Preform designated exercise.\u00a0 Return to the Halfway point(light poles), Exercise.\u00a0 back to the track, \u00a0Exercise.\u00a0 Switch tokens (never carry the same token twice in a row) Rinse and Repeat<\/p>\n<p>Round 1 &#8211; 5 Burpees, Round 2 &#8211; 5 (8)count Bodybuilders, Round 3 &#8211; 10 Squats w\/token, Round 4 &#8211; WWI sit-ups, Round 5 &#8211; 5 Lt. Dans (1:1:1)<\/p>\n<p>Grab a token and mosey to the center circle.\u00a0 At the tables:\u00a0 10 Dips IC,\u00a0 Step ups L leg 1 min,\u00a0 10 Urkins IC, Step ups R Leg 1 min. Grab a different token and mosey back to the pull up bars.\u00a0 \u00a010 slow Flutter Kick &amp; 20 Fast Flutter Kicks IC, 5 full extension\u00a0pull ups (assisted if needed), 10 Dollies IC.<\/p>\n<p>Circle up by the flags: Plank &#8211; 10 count, Cobra Stretch &#8211; 10 count, Plank &#8211; 10 count, Downward Dog &#8211; 10 count, Chill Cut Strike me here&#8217;s\u00a0\u00a010 IC.<\/p>\n<p>&nbsp;<\/p>\n<p>CoT &#8211; Prayers for Rambo&#8217;s family who suffered a loss.\u00a0 Prayers for Nice Body&#8217;s friend&#8217;s mother who fell.\u00a0 Peace and comfort to those families.\u00a0 Praise and prayers for Rambo who is on a difficult journey.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"291289\">    <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: 8\/11\/2016 QIC: Joker Pax: Joker, Nice Body, Rambo, Stitches During an Extra Credit event 2-3 weeks ago YHC noticed a very lonely looking\u00a06&#215;6 near the trail head and have been thinking about how F3 could rescue this sad clown of a 6&#215;6 and bring it into the Pax for some TLC.\u00a0 So YHC called [&hellip;]<\/p>\n","protected":false},"author":56,"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":[74],"tags":[130,188,108,216],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/291289"}],"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\/56"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=291289"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/291289\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=291289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=291289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=291289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}