{"id":409984,"date":"2020-10-08T15:19:58","date_gmt":"2020-10-08T19:19:58","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=409984"},"modified":"2020-10-12T16:05:05","modified_gmt":"2020-10-12T20:05:05","slug":"seven-of-diamonds","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/row-the-boat\/seven-of-diamonds\/","title":{"rendered":"&#8220;Seven of Diamonds&#8221;"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 10\/08\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Forrest - Kinston <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/chestnut-2\/\" rel=\"tag\">Chestnut<\/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\/grease-monkey-kinston\/\" rel=\"tag\">Grease Monkey - Kinston<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/gundy\/\" rel=\"tag\">Gundy<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/landlord-double-respect\/\" rel=\"tag\">Landlord (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/long-distance\/\" rel=\"tag\">Long Distance<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/my-pleasure\/\" rel=\"tag\">My Pleasure<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/nuke\/\" rel=\"tag\">Nuke<\/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\/short-sale-kinston\/\" rel=\"tag\">Short Sale - Kinston<\/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>, <a href=\"https:\/\/www.f3enc.com\/tag\/wildcat-kinston\/\" rel=\"tag\">Wildcat - Kinston<\/a> <\/span><\/li> <\/ul><\/div>\r\n<p>As Stuart Scott would say, &#8220;the morning was as cool as the other side of the pillow,&#8221; but that did not stop 16 PAX from joining in on my VQ. I was blessed to see so many show up and encourage me as we tackled the &#8220;Seven of Diamonds&#8221; workout crafted up a few days prior to the morning workout. <br \/><br \/>Everyone circled up, and we started the morning with a prayer for Runt&#8217;s new AO on the other side of Kinston at Barnet Park. Following the prayer, we said the pledge of allegiance to kick off the warm up session. As a common reminder to all VQ&#8217;s, headlamps are important in locating your weinke in the dark&#8230;.<br \/><br \/>For someone who works in minor league baseball, many were not surprised that I had everyone work out on the baseball diamond. The workout consisted of the following exercises:<br \/><br \/>Warm Up &#8211; Prayer<br \/>-Pledge of Allegiance<br \/>-Butt Kickers &#8211; Two sets of 15<br \/>-Ski Jumpers &#8211; Two sets of 20<br \/>-High knees &#8211; Two sets of 15<br \/>-Abe Vigodas &#8211; Two sets of 20<br \/>-Trunk Twists &#8211; Two sets of 20<br \/>-Alternating Lunges &#8211; Two sets of 20<br \/>-Merkins &#8211; Two sets of 10<br \/><br \/>Main Event &#8211; 7 of Diamonds <br \/>Each person ran \/ walked \/ backwards jogged \/ or lightly jogged to each base in between sets depending on the exercise<br \/><br \/>o Merkins 7 reps at each base on the ball field<br \/>o Squats 7 reps at each base on the ball field<br \/>o Lunges 7 reps at each base on the ball field<br \/>o WWi situps 7 reps at each base on the ball field<br \/>o Mountain Climbers 7 reps at each base on the ball field<br \/>o Burpees 7 reps at each base on the ball field<br \/>o Flutter Kicks 7 reps at each base on the ball field<br \/><br \/>-Special request from Short Sale for an additional round of squats to finish<br \/><br \/>Cool Down<br \/>-Imperial Walkers x 20 count<br \/>-hillbillies x 20 count<br \/>-Plankarama normal x 1 second per group member<br \/>-Plankarama side x 1 second per group member<br \/>-Plankarama side x 1 second per group member<br \/>-plankarama normal x 1 second per group member up to 60 seconds<br \/>-On your 6 meditation <br \/><br \/>Praises &#8211; New AO site and Respect group in Kinston, media coverage and growth of F3 in Kinston<br \/><br \/>Prayer requests &#8211; Jim Godfrey, Neal Myers family and our country as a whole<br \/><br \/><\/p>\r\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"409984\">    <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: 10\/08\/2020 QIC: Forrest &#8211; Kinston Pax: Chestnut, Forrest &#8211; Kinston, Goggles (RESPECT), Gopher, Grease Monkey &#8211; Kinston, Gundy, Landlord (DOUBLE RESPECT), Long Distance, My Pleasure, Nuke, Oxy, Permit, Short Sale &#8211; Kinston, Viking, Waterboy &#8211; Kinston, Wildcat &#8211; Kinston As Stuart Scott would say, &#8220;the morning was as cool as the other side of [&hellip;]<\/p>\n","protected":false},"author":381,"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":[2565],"tags":[2516,2527,2181,2541,2585,2595,2546,2561,2545,2598,2568,2519,2518,2536,2579,2538],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409984"}],"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\/381"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=409984"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409984\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=409984"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=409984"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=409984"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}