{"id":319754,"date":"2016-11-18T16:04:02","date_gmt":"2016-11-18T21:04:02","guid":{"rendered":"http:\/\/f3nation.com\/?p=319754"},"modified":"2018-06-29T16:32:51","modified_gmt":"2018-06-29T20:32:51","slug":"clydesdales-back-blast","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-clydesdales\/clydesdales-back-blast\/","title":{"rendered":"Clydesdales Back Blast"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">11\/17\/16 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">High Tide and Butterworth <\/span><\/li><li><strong>Pax:<\/strong> \r\n <\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/buford\/\" rel=\"tag\">Buford<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/butterworth-respect\/\" rel=\"tag\">Butterworth (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/cold-cut-double-respect\/\" rel=\"tag\">Cold-Cut (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/dynomite\/\" rel=\"tag\">Dynomite<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/focker\/\" rel=\"tag\">Focker<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/hightide-respect\/\" rel=\"tag\">Hightide (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/rocks-n-rec\/\" rel=\"tag\">Rocks-N-Rec<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sarge-moved\/\" rel=\"tag\">Sarge (moved)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/skully-respect\/\" rel=\"tag\">Skully (RESPECT)<\/a> <\/span><\/li> <\/ul><\/div><p>PAX gathered at gate 6 Dowdy Ficklin Stadium which is where Clydesdales will continue to meet on Thursdays at 0530 hours.  Brief Disclosure was given and warm ups began.<\/p>\n<p>Warm up:<br \/>\nSide Straddle Hops (slow with emphasis on form and cadence), Don Quixoties (slow cadence with emphasis on cadence and stretching), Merkins (slow,down\/up cadence with hold at the bottom), 50 LBC&#8217;s<\/p>\n<p>The Thang:<br \/>\n10 Plank Walks (each walk completed with a merkin), Toe Hops (4 corners &#8211; 10 in clockwise direction and 10 in counter clockwise direction), Dora 1-2-3 &#8211; Divided into teams of two. 100 each for each team of Merkins, Hallelujah Air Squats, and LBC&#8217;s (While teammate lunged approximately 15 yards and back).  Supermans, Grave Diggers, Butkiss &#8211; 5 minutes with rest intervals.<br \/>\nMary: WW1&#8217;s, Cherry Pickers, Superman, American Hammer, WWII&#8217;s, Flutter kicks, and finished up with 5 Burpees OYO.  <\/p>\n<p>Announcements:  Try to learn twitter for communication purposes, pathfinder link will be reposted<br \/>\nBOM -Prayers for Don Heifferon (Butterworth&#8217;s father recovering from hip replacement), Crackcorn, Steamy, Carol Keech, Papa Smurf, Sarge&#8217;s M, High Tide&#8217;s M<\/p>\n<p>QIC&#8217;s and PAX focused on proper cadence (calling and following), Proper way to announce and begin an exercise, and the importance of form over speed and quantity.  Great Job PAX!  We will meet Thanksgiving morning.  Same time. Same Place.<\/p>\n<p>&#8211; High Tide<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"319754\">    <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: 11\/17\/16 QIC: High Tide and Butterworth Pax: Pax: Buford, Butterworth (RESPECT), Cold-Cut (DOUBLE RESPECT), Dynomite, Focker, Hightide (RESPECT), Rocks-N-Rec, Sarge (moved), Skully (RESPECT) PAX gathered at gate 6 Dowdy Ficklin Stadium which is where Clydesdales will continue to meet on Thursdays at 0530 hours. Brief Disclosure was given and warm ups began. Warm up: [&hellip;]<\/p>\n","protected":false},"author":50,"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":[80],"tags":[104,97,101,1001,1986,179,215,747,214],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/319754"}],"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\/50"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=319754"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/319754\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=319754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=319754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=319754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}