{"id":408200,"date":"2020-07-01T08:29:19","date_gmt":"2020-07-01T12:29:19","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=408200"},"modified":"2020-07-01T08:29:19","modified_gmt":"2020-07-01T12:29:19","slug":"breakdown-at-buildup","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/build-up\/breakdown-at-buildup\/","title":{"rendered":"Breakdown at Buildup"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 07\/01\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Backhoe <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/arsenio\/\" rel=\"tag\">Arsenio<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/backhoe\/\" rel=\"tag\">Backhoe<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bedtime-story-respect\/\" rel=\"tag\">Bedtime Story (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bookworm-respect\/\" rel=\"tag\">Bookworm (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/couch-potato\/\" rel=\"tag\">Couch Potato<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/deep-dish\/\" rel=\"tag\">Deep Dish<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/haavaad-respect\/\" rel=\"tag\">Haavaad (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/koolaid\/\" rel=\"tag\">KoolAid<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/lynard-skynyrd\/\" rel=\"tag\">Lynard Skynyrd<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/popeye\/\" rel=\"tag\">Popeye<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/pulp\/\" rel=\"tag\">Pulp<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/redbox\/\" rel=\"tag\">RedBox<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/silverado\/\" rel=\"tag\">Silverado<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/spinal-tap-respect\/\" rel=\"tag\">Spinal Tap (RESPECT)<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Backhoe, Lynard Skynyrd, Haavaad <\/li><\/ul><\/div><p>3 for EC &#8211; YHC, Skynyrd, Haavaad &#8211; Enjoyed the fellowship and mumblechatter you get from small EC groups. Theme was cadence and staying together.\u00a0 YHC hopes the PAX had a good workout, tried to push hard but still keep everyone together as a unit.<\/p>\n<p>-Disclaimer Given<\/p>\n<p><em><strong><span class=\"s1\">WARM UP<\/span><\/strong><\/em><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">SSH x 15 IC<\/span><\/li>\n<li><span class=\"s1\">Plank jacks x 15 IC<\/span><\/li>\n<li>Burpees x 10 oyo (5 each for two late PAX)<\/li>\n<li class=\"li1\"><span class=\"s1\">Don Quixote&#8217;s x 15 IC<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Butt Kickers x 15 IC<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Mountain Climbers x 15 IC\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>THE THANG<\/strong><\/em><\/p>\n<p>*1\/2 mile Indian Run around BLP<\/p>\n<p><span class=\"s1\">**Moseyed to rock pile<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Overhead Press x 15 IC<\/span><\/li>\n<li>Goblet Squats x 15 IC<\/li>\n<li>Sunrise \/ Sunset x 15 IC<\/li>\n<li>Curls x 15 IC<\/li>\n<li>Triceps Extension x 15 IC<\/li>\n<\/ul>\n<p><span class=\"s1\">****Next was to perform a Lap around BLP &amp; stop at each intersection and perform:<\/span><\/p>\n<ul>\n<li><span class=\"s1\">Burpees x 5 IC\u00a0<\/span><\/li>\n<li><span class=\"s1\">WW1&#8217;s x 10 IC\u00a0<\/span><\/li>\n<li><span class=\"s1\">LBC&#8217;s x 15 IC\u00a0<\/span><\/li>\n<li>Peter Parkers x 15 IC &#8211; x 20 on last intersection<\/li>\n<\/ul>\n<p><span class=\"s1\">*****Moseyed to large wall by dumpster<\/span><\/p>\n<ul>\n<li>Chicken Chasers x 10 IC<\/li>\n<\/ul>\n<p>******Moseyed back to the flag for 2 minutes of Mary<\/p>\n<ul>\n<li>Box Cutters x 10 IC<\/li>\n<li>Flutter Kicks x 10 IC<\/li>\n<\/ul>\n<p>**Count-A-Rama, Name-A-Rama<\/p>\n<p><strong>PRAYER REQUESTS<\/strong><\/p>\n<p>Pulp &#8211; Country in Unrest, Arsenio &#8211; Praise for all the prayers he asked for for a child and God has given him two<\/p>\n<p><strong>ANNOUNCEMENTS<\/strong><\/p>\n<ul>\n<li>Haavaad has Q at 116 on Sat.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>SYITG, Backhoe<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"408200\">    <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: 07\/01\/2020 QIC: Backhoe Pax: Arsenio, Backhoe, Bedtime Story (RESPECT), Bookworm (RESPECT), Couch Potato, Deep Dish, Haavaad (RESPECT), KoolAid, Lynard Skynyrd, Popeye, Pulp, RedBox, Silverado, Spinal Tap (RESPECT) Extra Credit: Backhoe, Lynard Skynyrd, Haavaad 3 for EC &#8211; YHC, Skynyrd, Haavaad &#8211; Enjoyed the fellowship and mumblechatter you get from small EC groups. Theme was [&hellip;]<\/p>\n","protected":false},"author":295,"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":[86],"tags":[447,2060,2474,117,2491,2192,2204,2289,266,112,2260,2164,2481,119],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/408200"}],"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\/295"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=408200"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/408200\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=408200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=408200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=408200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}