{"id":409596,"date":"2020-09-22T08:26:57","date_gmt":"2020-09-22T12:26:57","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=409596"},"modified":"2020-09-30T10:39:18","modified_gmt":"2020-09-30T14:39:18","slug":"anchored-in-the-core","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-swamp\/anchored-in-the-core\/","title":{"rendered":"Anchored in the Core"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 09\/22\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Mule <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bonesaw-triple-respect\/\" rel=\"tag\">Bonesaw (TRIPLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/chestnut-2\/\" rel=\"tag\">Chestnut<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/fireant-respect\/\" rel=\"tag\">FireAnt (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/forrest-kinston\/\" rel=\"tag\">Forrest - Kinston<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/goggles-respect\/\" rel=\"tag\">Goggles (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/gopher\/\" rel=\"tag\">Gopher<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/landlord-double-respect\/\" rel=\"tag\">Landlord (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/layup-respect\/\" rel=\"tag\">Layup (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/long-distance\/\" rel=\"tag\">Long Distance<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/lt-dan\/\" rel=\"tag\">Lt. Dan<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mayhem-kinston\/\" rel=\"tag\">Mayhem - Kinston<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mule\/\" rel=\"tag\">Mule<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/my-pleasure\/\" rel=\"tag\">My Pleasure<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/never-happened-respect\/\" rel=\"tag\">Never Happened (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/oxy\/\" rel=\"tag\">Oxy<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/permit\/\" rel=\"tag\">Permit<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/porkchop-kinston\/\" rel=\"tag\">Porkchop - Kinston<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/primer\/\" rel=\"tag\">Primer<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/runt-respect\/\" rel=\"tag\">Runt (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/shank-double-respect\/\" rel=\"tag\">Shank (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/short-sale-kinston\/\" rel=\"tag\">Short Sale - Kinston<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/short-stop\/\" rel=\"tag\">Short Stop<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sol-respect\/\" rel=\"tag\">SOL (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/viking\/\" rel=\"tag\">Viking<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/waterboy-kinston\/\" rel=\"tag\">Waterboy - Kinston<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> FNG-Matthew Varga- Primer <\/li><\/ul><\/div>\r\n<p><b>It was a chilly morning and, frankly, I expected a small crew but Kinston PAX showed in force this morning for a core workout. We focused on slowing down the reps to focus on form and staying together IC. We started with the welcome and disclaimer then jumped into the warm-up.<\/b><\/p>\r\n<p><b><br \/>Warm-up<\/b><\/p>\r\n<p><b>EMOM every 7 minutes, alternating planks for 20 seconds throughout the entire beat down. \u00a0(regular, left side, right side)<\/b><\/p>\r\n<p><b>Please if Allegiance (Short Sale\u2019s request)<br \/>SSH x20 IC<\/b><\/p>\r\n<p><b>Don Quixote\u2019s x10 IC<\/b><\/p>\r\n<p><b>Merkins x5 IC<\/b><\/p>\r\n<p><b>Alternating Side Squats x15 IC<\/b><\/p>\r\n<p><b>Abe Vigodas x10 IC (slow Quixote\u2019s)<\/b><\/p>\r\n<p>Taught 3 new exercises:\u00a0<\/p>\r\n<p>Hillbilly squats x3 IC<\/p>\r\n<p>Boxcutters x3 IC<\/p>\r\n<p>Gas Pumps x3 IC<\/p>\r\n<p><b>Count off by 4s, line up in each group and mosey (jog) around parking lot to ball field<\/b><\/p>\r\n<p><b>The Thang<\/b><\/p>\r\n<p><b>Evens along fence\u2014Wall sitting<\/b><\/p>\r\n<p><b>Odds-suicides, crawl to first cone, run the rest with one more crawl<\/b><\/p>\r\n<p><b>Switch<\/b><\/p>\r\n<p>&nbsp;<\/p>\r\n<p><b>Pyramid IC<\/b><\/p>\r\n<p><b>5\/10\/15\/10\/5<\/b><\/p>\r\n<p><b>Hillbilly squats\/butt kickers<\/b><\/p>\r\n<p><b>Pyramid IC<\/b><\/p>\r\n<p><b>5\/10\/15\/20\/15\/8\/5<\/b><\/p>\r\n<p><b>Peter Parker\u2019s\/Boxcutters\/Gas pumps<\/b><\/p>\r\n<p><b>\u00a0<\/b><\/p>\r\n<p><b>Cool Down<\/b><\/p>\r\n<p><b>SSHx 20 IC<\/b><\/p>\r\n<p><b>Merkins x5IC<\/b><\/p>\r\n<p><b>Good Mornings x10 IC<\/b><\/p>\r\n<p><b>Good Evenings x10 IC<\/b><\/p>\r\n<p><b>\u00a0Abe Vigodas x8 IC<\/b><\/p>\r\n<p><b>I reminded everyone about the importance of their core for their body, but also to think about what is their core or foundation in life.<br \/>COT<\/b><\/p>\r\n<p><b>Count-a-Rama<\/b><\/p>\r\n<p><b>Name-a-Rama\u00a0<\/b><\/p>\r\n<p><b>Prayer requests:<\/b><\/p>\r\n<p>Jone\u2019s family-lost their son recently to violence<\/p>\r\n<p>Phoenix-planning to come back out soon, hopefully Saturday.<\/p>\r\n<p><b>Announcements<\/b><\/p>\r\n<p>Wednesday-Splashing Woodies Run\/Ruck options<\/p>\r\n<p>9\/11 workout Sunday, Sept 27\u2013Stadium in Greenville. Reach out to Short Stop for more info.<\/p>\r\n<p>Fellowship lunch Thursday, 12pm- Chestnut to announce on Wednesday<\/p>\r\n<p>SOL will have F3 reflective armbands Thursday and Saturday, $5 each.<\/p>\r\n<p><b>\u00a0<\/b><\/p>\r\n<p>&nbsp;<\/p>\r\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"409596\">    <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\/22\/2020 QIC: Mule Pax: Bonesaw (TRIPLE RESPECT), Chestnut, FireAnt (RESPECT), Forrest &#8211; Kinston, Goggles (RESPECT), Gopher, Landlord (DOUBLE RESPECT), Layup (RESPECT), Long Distance, Lt. Dan, Mayhem &#8211; Kinston, Mule, My Pleasure, Never Happened (RESPECT), Oxy, Permit, Porkchop &#8211; Kinston, Primer, Runt (RESPECT), Shank (DOUBLE RESPECT), Short Sale &#8211; Kinston, Short Stop, SOL (RESPECT), Viking, [&hellip;]<\/p>\n","protected":false},"author":376,"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":[2560],"tags":[2553,2516,2533,2527,2181,2541,2546,2528,2561,2525,2535,2514,2545,2542,2568,2519,2537,2590,2521,2515,2518,2544,2517,2536,2579],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409596"}],"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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=409596"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409596\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=409596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=409596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=409596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}