{"id":409388,"date":"2020-09-08T16:50:35","date_gmt":"2020-09-08T20:50:35","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=409388"},"modified":"2020-09-17T16:26:08","modified_gmt":"2020-09-17T20:26:08","slug":"iaintgonnatellyas","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/eagles-ridge\/iaintgonnatellyas\/","title":{"rendered":"#Iaintgonnatellyas"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 09\/08\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Sawdust <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bedtime-story-respect\/\" rel=\"tag\">Bedtime Story (RESPECT)<\/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\/deep-dish\/\" rel=\"tag\">Deep Dish<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/doodledog\/\" rel=\"tag\">Doodledog<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/drone\/\" rel=\"tag\">Drone<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/minesweep\/\" rel=\"tag\">Minesweep<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mr-heyman-respect\/\" rel=\"tag\">Mr. Heyman (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/newfie-respect\/\" rel=\"tag\">Newfie (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/quick-lube\/\" rel=\"tag\">Quick Lube<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sawdust\/\" rel=\"tag\">Sawdust<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/truck-bed\/\" rel=\"tag\">Truck Bed<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Cold Cut <\/li><\/ul><\/div><p>Warm up:<\/p>\n<ul>\n<li>Side straddle hops IC x20<\/li>\n<li>Internal\/external rotations IC x10<\/li>\n<li>Run<\/li>\n<\/ul>\n<p>Hills:<\/p>\n<ul>\n<li>Dirty dozens: 12 mercans &#8211; bear crawl up hill &#8211; 11 mercans &#8211; mosey down hill &#8211; 10 mercans &#8211; bear crawl up hill &#8211; 9 mercans &#8211; and so forth until done<\/li>\n<li>Dirty dozen: 12 squats &#8211; double leg bounds up hill &#8211; 11 squats &#8211; mosey down hill &#8211; 10 squats &#8211; lunges up hill &#8211; 9 squats &#8211; and so forth until done<\/li>\n<\/ul>\n<p>Tunnel<\/p>\n<ul>\n<li>Peoples chair + hallelujahs x7 count each<\/li>\n<li>Ianitgonnatellya&#8217;s x10 OYO as fast as you can (couldn&#8217;t remember the name so Cold Cut said this to me&#8230;\u00a0 It&#8217;s plank position in front of wall. right arm up to wall, left arm up to wall, right arm to ground, left arm to ground)<\/li>\n<li>Balls to the wall and walk hands sideways for ten feet\n<ul>\n<li>These three exercises x2<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Tennis courts<\/p>\n<ul>\n<li>Four corners: 40 Freddy Mercurys, 40 WWII, 40 Flutter Kicks, 20 Ape Hangers<\/li>\n<li>Rinse and repeat at 20, 20, 20, 10<\/li>\n<li>Gassers x 3 tennis court lengths<\/li>\n<li>Jail break back to flag<\/li>\n<\/ul>\n<p>Namorama, COT and prayer, Announcements, Picture<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"409388\">    <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: 09\/08\/2020 QIC: Sawdust Pax: Bedtime Story (RESPECT), Cold-Cut (DOUBLE RESPECT), Deep Dish, Doodledog, Drone, Minesweep, Mr. Heyman (RESPECT), Newfie (RESPECT), Quick Lube, Sawdust, Truck Bed Extra Credit: Cold Cut Warm up: Side straddle hops IC x20 Internal\/external rotations IC x10 Run Hills: Dirty dozens: 12 mercans &#8211; bear crawl up hill &#8211; 11 mercans [&hellip;]<\/p>\n","protected":false},"author":369,"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":[2108],"tags":[2474,101,2192,2438,2512,2443,2316,2193,212,2497,2484],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409388"}],"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\/369"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=409388"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409388\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=409388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=409388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=409388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}