{"id":409138,"date":"2020-08-27T18:37:06","date_gmt":"2020-08-27T22:37:06","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=409138"},"modified":"2020-08-31T10:57:08","modified_gmt":"2020-08-31T14:57:08","slug":"saturdays-are-for-crushing-kettlebells","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/boyd-lee-beatdown\/saturdays-are-for-crushing-kettlebells\/","title":{"rendered":"Saturdays are for crushing Kettlebells"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 08\/22\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Silverado <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/abu\/\" rel=\"tag\">Abu<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/cold-cut-double-respect\/\" rel=\"tag\">Cold-Cut (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/giuliani-respect\/\" rel=\"tag\">Giuliani (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/kenny-g\/\" rel=\"tag\">Kenny G<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mr-belding-double-respect\/\" rel=\"tag\">Mr. Belding (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/showman\/\" rel=\"tag\">Showman<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/silverado\/\" rel=\"tag\">Silverado<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/slim-jim-double-respect\/\" rel=\"tag\">Slim Jim (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sr\/\" rel=\"tag\">SR<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> FNG - S.R. (Swipe Right) <\/li><li><strong>Extra Credit:<\/strong> Abu, Cold Cut, Asparagus <\/li><\/ul><\/div><p><strong>Warm Up:<\/strong><\/p>\n<ul>\n<li>Side Straddle Hop &#8211; 15<\/li>\n<li>Good Mornings &#8211; 10<\/li>\n<li>Don Quixote &#8211; 10<\/li>\n<li>Squats &#8211; 10<\/li>\n<li>Merkins &#8211; 10<\/li>\n<li>Burpees &#8211; 5<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<p><strong>Workout # 1: (3 Sets)<\/strong><\/p>\n<ul>\n<li>Curls for the Girls &#8211; 15<\/li>\n<li>Overhead Press &#8211; 15<\/li>\n<li>2 Hand Tricep Extensions &#8211; 15<\/li>\n<li>2 hand KB High Pull &#8211; 15<\/li>\n<li>Lawn Mower Rows &#8211; 15<\/li>\n<li>Kettle Bell Merkins &#8211; 10<\/li>\n<\/ul>\n<p><strong>Workout #2: (3 Sets)<\/strong><\/p>\n<ul>\n<li>Goblet Squats &#8211; 15<\/li>\n<li>KB Deadlift &#8211; 15<\/li>\n<li>One Legged Deadlift L\/R &#8211; 15<\/li>\n<li>KB Lunge L\/R &#8211; 15<\/li>\n<li>Overhead KB Lunge &#8211; 10<\/li>\n<li>Jump Squats &#8211; 10<\/li>\n<\/ul>\n<p><strong>Workout # 3: (3 Sets)<\/strong><\/p>\n<ul>\n<li>Russian Swings &#8211; 20<\/li>\n<li>One Arm KB High Pull R\/L<\/li>\n<li>One Arm Clean R\/L &#8211; 20<\/li>\n<li>One Arm Over head<\/li>\n<li>Clean\/One Arm Over Head Press Combo &#8211; 15<\/li>\n<li>Mountain Climbers<\/li>\n<\/ul>\n<p><strong>COT<\/strong><\/p>\n<p>Prayers for Schools, Teachers, PAX that do not Post, those going through depression.<\/p>\n<p>Welcome FNG S.R.(Swipe Right)<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"409138\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">0<\/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: 08\/22\/2020 QIC: Silverado Pax: Abu, Cold-Cut (DOUBLE RESPECT), Giuliani (RESPECT), Kenny G, Mr. Belding (DOUBLE RESPECT), Showman, Silverado, Slim Jim (DOUBLE RESPECT), SR FNGs|Visiting Pax: FNG &#8211; S.R. (Swipe Right) Extra Credit: Abu, Cold Cut, Asparagus Warm Up: Side Straddle Hop &#8211; 15 Good Mornings &#8211; 10 Don Quixote &#8211; 10 Squats &#8211; 10 [&hellip;]<\/p>\n","protected":false},"author":372,"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":[95,101,740,2436,206,2495,2481,139,2566],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409138"}],"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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=409138"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409138\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=409138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=409138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=409138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}