{"id":409180,"date":"2020-08-29T11:25:36","date_gmt":"2020-08-29T15:25:36","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=409180"},"modified":"2020-08-31T17:06:04","modified_gmt":"2020-08-31T21:06:04","slug":"q-with-a-co-q-cartwheels-and-splits","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/boyd-lee-beatdown\/q-with-a-co-q-cartwheels-and-splits\/","title":{"rendered":"Q with a Co-Q Cartwheels and Splits"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 08\/29\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">BedTime Story <\/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\/asparagus\/\" rel=\"tag\">Asparagus<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bedtime-story-respect\/\" rel=\"tag\">Bedtime Story (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/captain-obvious\/\" rel=\"tag\">Captain Obvious<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/chief-2-0\/\" rel=\"tag\">Chief (2.0)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/employee-discount\/\" rel=\"tag\">Employee Discount<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/erie\/\" rel=\"tag\">Erie<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/giuliani-respect\/\" rel=\"tag\">Giuliani (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/grout\/\" rel=\"tag\">Grout<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/icebox-2-0\/\" rel=\"tag\">Icebox (2.0)<\/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\/parrothead\/\" rel=\"tag\">Parrothead<\/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> <\/span><\/li> <\/ul><\/div><p class=\"p1\"><span class=\"s1\">Squat 10<br \/>\n<\/span>Big Arm Circles 10<br \/>\nSmall Arm Circles 10<br \/>\n<span class=\"s1\">Side Straddle Hops 10<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Forward Lunges 10<br \/>\n<\/span><span class=\"s1\">Russian Swings 20. 10.5<br \/>\n<\/span><span class=\"s1\">Goblet Squats<span class=\"Apple-converted-space\">\u00a0 <\/span>20 10 5<br \/>\n<\/span><span class=\"s1\">High Pulls 20 10. 5<br \/>\n<\/span><span class=\"s1\">Overhead Press 20 10 5<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Clean 20. 10. 5<br \/>\n<\/span><span class=\"s1\">Clean Press 20. 10. 5<br \/>\n<\/span><span class=\"s1\">Clean Squat Press 20. 10. 5<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Curls for the girls. 20. 10. 5<br \/>\n<\/span><span class=\"s1\">Tricep Extension. 20. 10. 5<br \/>\n<\/span><span class=\"s1\">Lawnmower Pulls. 20. 10. 5<br \/>\n<\/span><span class=\"s1\">Merkins. Wide Fly 20. 10. 5<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Curls for the girls. 20. 10. 5<br \/>\n<\/span><span class=\"s1\">Tricep Extension. 20. 10. 5<br \/>\n<\/span><span class=\"s1\">Lawnmower Pulls. 20. 10. 5<br \/>\n<\/span><span class=\"s1\">Merkins. Wide Fly 20. 10. 5<\/p>\n<p>Ice Box took over the Q and demonstrated the cartwheel in perfect form as we looked like we&#8217;ve never done a cartwheel in our lives.\u00a0\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Russian Swings 20<br \/>\n<\/span><span class=\"s1\">Goblet Squats<span class=\"Apple-converted-space\">\u00a0 <\/span>20<br \/>\n<\/span><span class=\"s1\">High Pulls 20<br \/>\n<\/span><span class=\"s1\">Overhead Press 20<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Clean 20 One Arm<br \/>\n<\/span><span class=\"s1\">Clean Press 20 One Arm<br \/>\n<\/span><span class=\"s1\">Clean Squat Press 20 (Ran out of time) <\/span><\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"409180\">    <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\/29\/2020 QIC: BedTime Story Pax: Abu, Asparagus, Bedtime Story (RESPECT), Captain Obvious, Chief (2.0), Employee Discount, Erie, Giuliani (RESPECT), Grout, Icebox (2.0), Kenny G, Mr. Belding (DOUBLE RESPECT), Parrothead, Silverado, Slim Jim (DOUBLE RESPECT) Squat 10 Big Arm Circles 10 Small Arm Circles 10 Side Straddle Hops 10 Forward Lunges 10 Russian Swings 20. [&hellip;]<\/p>\n","protected":false},"author":362,"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":[95,2147,2474,2184,2427,2508,2038,740,2190,2463,2436,206,2426,2481,139],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409180"}],"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\/362"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=409180"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409180\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=409180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=409180"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=409180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}