{"id":399001,"date":"2018-10-05T09:27:41","date_gmt":"2018-10-05T13:27:41","guid":{"rendered":"http:\/\/www.f3enc.com\/?p=399001"},"modified":"2018-10-05T13:53:39","modified_gmt":"2018-10-05T17:53:39","slug":"the-monday-lube","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/breakdown\/the-monday-lube\/","title":{"rendered":"The Monday Lube"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">10\/01\/2018 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">QuickLube <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bearded-jester-moved\/\" rel=\"tag\">Bearded Jester (moved)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/classified-respect\/\" rel=\"tag\">Classified (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/conch-fritter\/\" rel=\"tag\">Conch Fritter<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/eggo\/\" rel=\"tag\">Eggo<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/erie\/\" rel=\"tag\">Erie<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/hadafarm\/\" rel=\"tag\">HadAFarm<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/otown-respect\/\" rel=\"tag\">Otown (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/patch-respect\/\" rel=\"tag\">Patch (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/popeye\/\" rel=\"tag\">Popeye<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/roll-call\/\" rel=\"tag\">Roll Call<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/rootin-tootin\/\" rel=\"tag\">Rootin Tootin<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/southern-fried\/\" rel=\"tag\">Southern Fried (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/spinal-tap-respect\/\" rel=\"tag\">Spinal Tap (RESPECT)<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> FNG - Jaden Maciasdek (Eggo) <\/li><\/ul><\/div><p>14 Men including 1 FNG showed up for a Monday morning beatdown at Boyd Lee Park, an excellent way to start the week.\u00a0 A disclaimer was given and off we go&#8230;&#8230;<\/p>\n<p><span style=\"color: #000000;font-family: Calibri;font-size: medium\">Warm up: Good mornings, <\/span><span style=\"color: #000000;font-family: Calibri;font-size: medium\">Sun gods, <\/span><span style=\"color: #000000;font-family: Calibri;font-size: medium\">SSH, <\/span><span style=\"color: #000000;font-family: Calibri;font-size: medium\">Slow Merkins<\/span><\/p>\n<p><span style=\"color: #000000;font-family: Calibri;font-size: medium\">The Thang \u00a0<\/span><\/p>\n<p><span style=\"color: #000000;font-family: Calibri;font-size: medium\">To the rock pile for 20\/15\/10\/5 curls for the girls, overhead press, and rows then 5 burpees<\/span><\/p>\n<p><span style=\"color: #000000;font-family: Calibri;font-size: medium\">\u00a0<\/span><span style=\"color: #000000;font-family: Calibri;font-size: medium\">Mosey to Wall behind building for 15\/10\/5 dirkins and irkins then 5 burpees <\/span><\/p>\n<p><span style=\"color: #000000;font-family: Calibri;font-size: medium\">\u00a0<\/span><span style=\"color: #000000;font-family: Calibri;font-size: medium\">Balls to wall on fence countdown 2 rounds Partner knee highs 2 round then 5 burpees<\/span><span style=\"color: #000000;font-family: Calibri;font-size: medium\">\u00a0<\/span><\/p>\n<p><span style=\"color: #000000;font-family: Calibri;font-size: medium\">Sprints from building to workout equipment x2 then 5 burpees<\/span><\/p>\n<p><span style=\"color: #000000;font-family: Calibri;font-size: medium\">Mosey to Hill for 7s squats at top, lunge down, dirkins at bottom, walk backwards up hill then 5 burpees<\/span><\/p>\n<p><span style=\"color: #000000;font-family: Calibri;font-size: medium\">Mosey to the flag for sprints and 5 burpees <\/span><\/p>\n<p>Prayers-Hard a Farms Father, Taps MIL, Patchs wife and daughter.<\/p>\n<p>Announcements. Pax Lunch, Need Qs to step up.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"399001\">    <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\/01\/2018 QIC: QuickLube Pax: Bearded Jester (moved), Classified (RESPECT), Conch Fritter, Eggo, Erie, HadAFarm, Otown (RESPECT), Patch (RESPECT), Popeye, Roll Call, Rootin Tootin, Southern Fried (RESPECT), Spinal Tap (RESPECT) FNGs|Visiting Pax: FNG &#8211; Jaden Maciasdek (Eggo) 14 Men including 1 FNG showed up for a Monday morning beatdown at Boyd Lee Park, an excellent [&hellip;]<\/p>\n","protected":false},"author":79,"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":[76],"tags":[1598,1799,1101,2112,2038,1489,99,565,112,155,148,147,119],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/399001"}],"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\/79"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=399001"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/399001\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=399001"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=399001"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=399001"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}