{"id":392212,"date":"2017-10-26T10:24:53","date_gmt":"2017-10-26T14:24:53","guid":{"rendered":"http:\/\/www.f3enc.com\/?p=392212"},"modified":"2017-11-02T16:51:06","modified_gmt":"2017-11-02T20:51:06","slug":"just-3-stations","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-clydesdales\/just-3-stations\/","title":{"rendered":"Just 3 Stations"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">10-26-17 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Vandelay <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bench\/\" rel=\"tag\">Bench<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/butterworth-respect\/\" rel=\"tag\">Butterworth (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/dex\/\" rel=\"tag\">Dex<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/hightide-respect\/\" rel=\"tag\">Hightide (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/lombardi\/\" rel=\"tag\">Lombardi<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/lynard-skynyrd\/\" rel=\"tag\">Lynard Skynyrd<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/no-wake\/\" rel=\"tag\">No Wake<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/skully-respect\/\" rel=\"tag\">Skully (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/steamy\/\" rel=\"tag\">Steamy<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/strokes\/\" rel=\"tag\">Strokes<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/vandelay-respect\/\" rel=\"tag\">Vandelay (RESPECT)<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> FNG - Lombardi <\/li><\/ul><\/div><p>Bench sent me a message earlier in the week asking if I would Q the Clydesdales.\u00a0 It was shorter notice than I liked but I had no good reason to say no.\u00a0 I figured I would try and practice KISS(Keep It Simple Stupid).\u00a0 Kinda like TV back in the day 3 stations.<\/p>\n<p><strong><u>Warm Up<\/u><\/strong><\/p>\n<p>15 SSH<\/p>\n<p>12 Good Mornings<\/p>\n<p>OYO Arm circles forward and backwards<\/p>\n<p>OYO Michael Phelps<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Station #1: We partnered up and performed a Dora 123 with the exercises being 100-squats, 200-LBCs and 300-Halleujahs. \u00a0While one partner performed exercises the other ran across Minges Courtyard and up and down Murphy Mtn.\u00a0 Rotation continued until completion.<\/p>\n<p>Before moving to the next station we held a plank position while each PAX sounded off a 5 count.<\/p>\n<p>Station #2:\u00a0 We moseyed to Minges Meadow for a couple of rounds of 4 corners. \u00a01<sup>st<\/sup> round we did imperial walkers down the 2 long sides of the meadow and bear crawled the 2 short ends.\u00a0 At each corner we did 5 burpees.\u00a0 2<sup> nd <\/sup>round we ran each side of the meadow in a sideways run and performed 10 merkins at each corner. Chill cut for the 6.<\/p>\n<p>Station #3:\u00a0 Moseyed the circle of benches @ gate 5.\u00a0 To get things started we held a reverse plank while each PAX sounded off a 5 count.\u00a0 We then partnered back up and performed \u201cLittle Dora\u201d.\u00a0 The exercises were 50-step ups, 100 dips and 150 WWIIs.\u00a0 Partners rotated between exercises and running across the courtyard to touch the wall at the base of Murphy Mtn.\u00a0 \u00a06:15<\/p>\n<p><strong><u>CT<\/u><\/strong><\/p>\n<p>-Count-o-rama<\/p>\n<p>-Name-o-rama.\u00a0 Welcomed a FNG and bestowed him the name \u201cLombardi\u201d.<\/p>\n<p>&#8211; Requests and Prayer<\/p>\n<p>-Announcements<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"392212\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">1<\/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: 10-26-17 QIC: Vandelay Pax: Bench, Butterworth (RESPECT), Dex, Hightide (RESPECT), Lombardi, Lynard Skynyrd, No Wake, Skully (RESPECT), Steamy, Strokes, Vandelay (RESPECT) FNGs|Visiting Pax: FNG &#8211; Lombardi Bench sent me a message earlier in the week asking if I would Q the Clydesdales.\u00a0 It was shorter notice than I liked but I had no good [&hellip;]<\/p>\n","protected":false},"author":130,"featured_media":0,"comment_status":"open","ping_status":"open","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":[162,97,563,179,1170,266,573,214,221,137,100],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/392212"}],"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\/130"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=392212"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/392212\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=392212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=392212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=392212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}