{"id":373912,"date":"2017-05-17T08:30:03","date_gmt":"2017-05-17T12:30:03","guid":{"rendered":"http:\/\/f3nation.com\/?p=373912"},"modified":"2017-09-21T15:53:38","modified_gmt":"2017-09-21T19:53:38","slug":"the-deck-of-death-and-7s","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/first-aid\/the-deck-of-death-and-7s\/","title":{"rendered":"The Deck of Death and 7s"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">05\/12\/2017 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Stitches <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><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\/easy-rider-respect\/\" rel=\"tag\">Easy Rider (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mr-belding-double-respect\/\" rel=\"tag\">Mr. Belding (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/slim-jim-double-respect\/\" rel=\"tag\">Slim Jim (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/spell-check\/\" rel=\"tag\">Spell Check<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/stitches\/\" rel=\"tag\">Stitches<\/a> <\/span><\/li> <\/ul><\/div><p>When I pulled up to the Stronghold, I thought I was going to be by myself at first, but then a few pax rolled in to get ready for the beatdown. After the disclaimer, it was time to get to work.<\/p>\n<p><strong>Warm Up<\/strong><\/p>\n<p>15 SSH IC<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p>Mosey to Minges Meadow<\/p>\n<p>I pulled out the deck of cards, and I thought Mr. Belding was going to leave us once he realized what was about to happen. I asked the pax to give me four exercises.<\/p>\n<p>Mr. Belding &#8211; Burpees for spades<\/p>\n<p>ColdCut &#8211; Flutter Kicks for hearts<\/p>\n<p>EasyRider &#8211; Merkins for diamonds<\/p>\n<p>Spellcheck &#8211; Squats for clubs<\/p>\n<p>With the exercises set, we were ready to get started. For each numbered card we did that many reps, and face cards were 11 for Jacks, 12 for Queens, 13 for Kings and 15 for Aces. We also threw in two rests for the Jokers. After it was all done, we completed 105 reps of each exercise and had 30 seconds of rest.<\/p>\n<p>We still had 15 minutes left, so we moseyed to the gate 6 benches for 7s.<\/p>\n<p>We started at gate 6 with Box Jumps, and then ran to the pirate statue for Irkins. To modify, some of the guys did 11s with the same exercises just going back and forth between the benches at gate 6. We finished just on time and moseyed to the flag.<\/p>\n<p><strong>COT\/BOM<\/strong><\/p>\n<p><strong>Prayer Requests<\/strong><\/p>\n<p>Spellcheck&#8217;s wife fighting cancer and going through chemo<\/p>\n<p>All pax dealing with injuries and health issues.<\/p>\n<p><strong>Announcements<\/strong><\/p>\n<p>Sasquatch shirts &#8211; only a few days left to order<\/p>\n<p><a href=\"https:\/\/f3.mudgear.com\/collections\/nc-greenville\/products\/f3-the-sasquatch-csaup-pre-order?variant=42282210259\">F3 The Sasquatch CSAUP Pre-Order<\/a><\/p>\n<p>Sasquatch &#8211; July 29 (sign up soon so we know how many people to expect<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"SsbJ2f0fng\"><p><a href=\"http:\/\/www.f3enc.com\/backblasts\/csaup\/the-sasquatch-iii-2017-preblast\/\">The Sasquatch (III) 2017 Preblast<\/a><\/p><\/blockquote>\n<p><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" src=\"http:\/\/www.f3enc.com\/backblasts\/csaup\/the-sasquatch-iii-2017-preblast\/embed\/#?secret=SsbJ2f0fng\" data-secret=\"SsbJ2f0fng\" width=\"600\" height=\"338\" title=\"&#8220;The Sasquatch (III) 2017 Preblast&#8221; &#8212; F3 ENC Crossbones\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>2nd F dinner before the Sasquatch &#8211; July 28<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"373912\">    <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: 05\/12\/2017 QIC: Stitches Pax: Cold-Cut (DOUBLE RESPECT), Easy Rider (RESPECT), Mr. Belding (DOUBLE RESPECT), Slim Jim (DOUBLE RESPECT), Spell Check, Stitches When I pulled up to the Stronghold, I thought I was going to be by myself at first, but then a few pax rolled in to get ready for the beatdown. After the [&hellip;]<\/p>\n","protected":false},"author":98,"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":[82],"tags":[101,234,206,139,233,216],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/373912"}],"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\/98"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=373912"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/373912\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=373912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=373912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=373912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}