{"id":396425,"date":"2018-05-17T13:23:18","date_gmt":"2018-05-17T17:23:18","guid":{"rendered":"http:\/\/www.f3enc.com\/?p=396425"},"modified":"2018-05-17T16:06:20","modified_gmt":"2018-05-17T20:06:20","slug":"mom-would-be-proud","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-waterfront\/mom-would-be-proud\/","title":{"rendered":"MOM would be proud"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">05\/12\/18 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Deuce <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/baguette\/\" rel=\"tag\">Baguette<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bob-the-builder\/\" rel=\"tag\">Bob the Builder<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/buck-commander-2-0\/\" rel=\"tag\">Buck Commander (2.0)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/conch-fritter\/\" rel=\"tag\">Conch Fritter<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/cornhole-double-respect\/\" rel=\"tag\">Cornhole (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/deuce-respect-washington\/\" rel=\"tag\">Deuce (RESPECT - Washington)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/duct-tape\/\" rel=\"tag\">Duct Tape<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/duggar\/\" rel=\"tag\">Duggar<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/escrow\/\" rel=\"tag\">Escrow<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/flatline-washington\/\" rel=\"tag\">Flatline - Washington<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/gator\/\" rel=\"tag\">Gator<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/gaylord\/\" rel=\"tag\">Gaylord<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/largemouth-washington\/\" rel=\"tag\">Largemouth (Washington)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/little-beast\/\" rel=\"tag\">Little Beast<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/machado\/\" rel=\"tag\">Machado<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mommas-boy\/\" rel=\"tag\">Momma's Boy<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mud-tire\/\" rel=\"tag\">Mud Tire<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/novocaine\/\" rel=\"tag\">Novocaine<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/pusher-brewer\/\" rel=\"tag\">Pusher (Brewer)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sawl\/\" rel=\"tag\">Sawl<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> FNG - Cornhole, FNG - Escrow, FNG - Duggar, FNG - Machado, FNG - Little Beast <\/li><\/ul><\/div><p>YHC was pretty excited about Q&#8217;ing on Mother&#8217;s Day weekend, not knowing if there would be a large group or not.\u00a0 Previous workouts I had Q&#8217;ed had fairly small groups.\u00a0 But the weather was nice so I was hoping for a big turnout.\u00a0 As PAX started rolling in I began to worry that I hadn&#8217;t brought enough bricks for the beatdown.\u00a0 I had planned for 16 thinking I had it covered.\u00a0 By beatdown time there were 20 PAX ready to roll.\u00a0 Of course, with it being Mother&#8217;s Day weekend I had to add something into the beatdown that MOM would be proud of.\u00a0 This is how it went.<\/p>\n<p><strong>Warmup<\/strong><\/p>\n<p>SSH &#8211; 15 IC<\/p>\n<p>Good Mornings &#8211; 10 IC<\/p>\n<p>Butt Kickers &#8211; 15 IC<\/p>\n<p>Shoulder Circles &#8211; 10 front and back IC<\/p>\n<p><strong>Thang<\/strong><\/p>\n<p>Short mosey around the Chamber of Commerce building back to the gazebo<\/p>\n<p>Partner up for MOM &#8211; while partner 1 runs around Chamber of Commerce building, partner 2 performs exercise.\u00a0 Continue switching until all reps complete.<\/p>\n<p><strong>M<\/strong>erkins &#8211; 100<\/p>\n<p><strong>O<\/strong>pposite Arm\/Leg Dead Bug &#8211; 200<\/p>\n<p><strong>M<\/strong>ountain Climbers &#8211; 300<\/p>\n<p>BrickBarrow &#8211; keep your partner, Each pair grabs 2 bricks.\u00a0 Partner 1 holds Partner 2&#8217;s feet while Partner 2 wheelbarrow&#8217;s with bricks in hands to first corner and perform 5 Merkins.\u00a0 Partners switch at each corner until all corners complete.<\/p>\n<p>Mosey to Boardwalk.\u00a0 Go through a BLIMPS progression stopping at each lamp post.<\/p>\n<p><strong>B<\/strong>urpees &#8211; 5<\/p>\n<p><strong>L<\/strong>unges &#8211; 10 each leg<\/p>\n<p><strong>I<\/strong>mperial Walkers &#8211; 15<\/p>\n<p><strong>M<\/strong>erkins &#8211; 20<\/p>\n<p><strong>P<\/strong>lank Jacks &#8211; 25<\/p>\n<p><strong>S<\/strong>quats &#8211; 30<\/p>\n<p>Once you get to Squats, go back down the progression.<\/p>\n<p>American Hammer line &#8211; PAX line up side by side in hammer position.\u00a0 Pass 16 bricks down the line and back.<\/p>\n<p>With partner, one partner does Merkins while other partner carries brick 40 yards to opposite side of field area and performs 10 Goblet Squats, returns and switches.<\/p>\n<p>COT<\/p>\n<p>Count-O-rama<\/p>\n<p>Name-O-rama<\/p>\n<p>Prayer requests<\/p>\n<p>Great workout and fellowship with a great group of guys.\u00a0 Happy to see so many new faces<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"396425\">    <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: 05\/12\/18 QIC: Deuce Pax: Baguette, Bob the Builder, Buck Commander (2.0), Conch Fritter, Cornhole (DOUBLE RESPECT), Deuce (RESPECT &#8211; Washington), Duct Tape, Duggar, Escrow, Flatline &#8211; Washington, Gator, Gaylord, Largemouth (Washington), Little Beast, Machado, Momma&#8217;s Boy, Mud Tire, Novocaine, Pusher (Brewer), Sawl FNGs|Visiting Pax: FNG &#8211; Cornhole, FNG &#8211; Escrow, FNG &#8211; Duggar, FNG [&hellip;]<\/p>\n","protected":false},"author":212,"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":[481],"tags":[1095,1096,1415,1101,1785,1162,1100,1787,1786,1107,460,1104,1125,1789,1788,1103,1448,1114,1122,1165],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/396425"}],"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\/212"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=396425"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/396425\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=396425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=396425"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=396425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}