{"id":394068,"date":"2018-01-28T07:07:36","date_gmt":"2018-01-28T12:07:36","guid":{"rendered":"http:\/\/www.f3enc.com\/?p=394068"},"modified":"2018-01-30T13:22:38","modified_gmt":"2018-01-30T18:22:38","slug":"rubber-shoulders","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/boyd-lee-beatdown\/rubber-shoulders\/","title":{"rendered":"Rubber shoulders"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">01\/27\/2018 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Mellow Johnny  <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/aquaman\/\" rel=\"tag\">Aquaman<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/early-bird\/\" rel=\"tag\">Early Bird<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mellow-johnny\/\" rel=\"tag\">Mellow Johnny<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mr-belding-double-respect\/\" rel=\"tag\">Mr. Belding (DOUBLE RESPECT)<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> Visiting - Gravity (CapeFear) <\/li><\/ul><\/div><p>YHC talked to Early Bird about the possibility of not being the Q because of kids basketball early Saturday morning. \u00a0Early Bird suggested that he would bring all the weights and all I needed to do was show up. \u00a0YHC arrived at 6:15 am to see a couple of PAX cars (that we\u2019re exploring-Rucker\u2019s) and Early Bird trying to get to 1000 miles by June. \u00a0A total of 5 pax posted.<\/p>\n<p>Warmup<\/p>\n<p>quick jog around the building<\/p>\n<p>arm circles x 15 IC<\/p>\n<p>Thang<\/p>\n<p>15 minute AMRAP<\/p>\n<p>10 squat Thrusters w 35, 45 lb bars<\/p>\n<p>15 burpees<\/p>\n<p>Run around building<\/p>\n<p>rinse and repeat until time is up<\/p>\n<p>7 rounds of the following<\/p>\n<p>15 curl to Overhead press<\/p>\n<p>5 pull-ups<\/p>\n<p>30 single under jump rope or 10 Double Under<\/p>\n<p>Overhead lunges 5 each leg then 5 burpees repeated for 7 minutes<\/p>\n<p>YHC got some nasty looks since we stole FIA spot this morning.<\/p>\n<p>It was good having Gravity join us from CapeFear F3.<\/p>\n<p>Prayer request<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"394068\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">2<\/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: 01\/27\/2018 QIC: Mellow Johnny Pax: Aquaman, Early Bird, Mellow Johnny, Mr. Belding (DOUBLE RESPECT) FNGs|Visiting Pax: Visiting &#8211; Gravity (CapeFear) YHC talked to Early Bird about the possibility of not being the Q because of kids basketball early Saturday morning. \u00a0Early Bird suggested that he would bring all the weights and all I needed [&hellip;]<\/p>\n","protected":false},"author":64,"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":[83],"tags":[120,166,161,206],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/394068"}],"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\/64"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=394068"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/394068\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=394068"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=394068"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=394068"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}