{"id":389265,"date":"2017-07-07T05:35:09","date_gmt":"2017-07-07T09:35:09","guid":{"rendered":"http:\/\/f3nation.com\/?p=389265"},"modified":"2017-09-26T10:44:18","modified_gmt":"2017-09-26T14:44:18","slug":"mini-pyramids","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/tremendous-thursday\/mini-pyramids\/","title":{"rendered":"Mini Pyramids"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">06\/29\/17 <\/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\/circuit-rider-moved\/\" rel=\"tag\">Circuit Rider (moved)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/harry-potter\/\" rel=\"tag\">Harry Potter<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/joker\/\" rel=\"tag\">Joker<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/rambo\/\" rel=\"tag\">Rambo<\/a> <\/span><\/li> <\/ul><\/div><p>The sun was hot , causing major leakage just standing still waiting for the Pax.\u00a0 At 5:30 there were 4 so we got down to work.<\/p>\n<p>25 SSH IC &#8211; just to make double sure everyone was warm<\/p>\n<p>Mosey to the Umbrella for Mini Pyramid #1<\/p>\n<p>Merkins and pull-ups 1-1, 2-2 up to 5 each then back down to 1 rep<\/p>\n<p>Potter forgot his Nimbus 5000 and couldn&#8217;t make the leap so he relocated to the closest dugout.<\/p>\n<p>Mosey between the ball fields towards the woods to YHC&#8217;s favorite shady slope<\/p>\n<p>Pyramid #2\u00a0&#8211;\u00a0Derkins &amp; WWII&#8217;s with head down hill for both<\/p>\n<p>Mosey across the bridge to the trail head<\/p>\n<p>Pyramid #3 &#8211;\u00a0Strike Me Here&#8217;s &amp; Carolina Dry Docks<\/p>\n<p>Run the trail at best possible speed to the next clearing<\/p>\n<p>10 Lt. Dans (1:1:1) for Charlie Brown (who was mysteriously absent)<\/p>\n<p>Run the trail at best possible speed to the next clearing and then a recovery mosey to the shelter<\/p>\n<p>Pyramid #4 &#8211;\u00a0Step up&#8217;s &amp; Urkins<\/p>\n<p>Mosey to the concession stand<\/p>\n<p>Pyramid #5 &#8211; Dips &amp; LBC&#8217;s<\/p>\n<p>ease over to the umbrella for 5 controlled chin-ups (partner assistance as needed) x3<\/p>\n<p>Mosey back to the Flag for a round of Mary<\/p>\n<p>Mary: Joker &#8211; Flutter kicks 10 Slow &amp; 10 Fast, HP &#8211; had us spell SUMMER with our feet, CR &#8211; X&#8217;s &amp; O&#8217;s, Rambo opted for a round of Leg throw downs.<\/p>\n<p>Major leakage and outstanding work by everyone.\u00a0 Good to see new (to me)\u00a0faces. It&#8217;s YHC&#8217;s hope that the afternoon AO&#8217;s will be revitalized for the summer.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"389265\">    <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: 06\/29\/17 QIC: Joker Pax: Circuit Rider (moved), Harry Potter, Joker, Rambo The sun was hot , causing major leakage just standing still waiting for the Pax.\u00a0 At 5:30 there were 4 so we got down to work. 25 SSH IC &#8211; just to make double sure everyone was warm Mosey to the Umbrella for [&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":[123,121,130,108],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/389265"}],"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=389265"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/389265\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=389265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=389265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=389265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}