{"id":410878,"date":"2020-11-15T18:22:56","date_gmt":"2020-11-15T23:22:56","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=410878"},"modified":"2020-11-15T18:22:56","modified_gmt":"2020-11-15T23:22:56","slug":"a-rucking-dora","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/ruck-ready\/a-rucking-dora\/","title":{"rendered":"A rucking Dora"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 11\/10\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Ratched  <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bartman\/\" rel=\"tag\">Bartman<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bedtime-story-respect\/\" rel=\"tag\">Bedtime Story (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/beer-garden\/\" rel=\"tag\">Beer Garden<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bench\/\" rel=\"tag\">Bench<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/haavaad-respect\/\" rel=\"tag\">Haavaad (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/jock-itch\/\" rel=\"tag\">Jock Itch<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/lynard-skynyrd\/\" rel=\"tag\">Lynard Skynyrd<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ma-bell\/\" rel=\"tag\">Ma Bell<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/marlboro-man\/\" rel=\"tag\">Marlboro Man<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/padre-double-respect\/\" rel=\"tag\">Padre (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/patch-respect\/\" rel=\"tag\">Patch (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ratched\/\" rel=\"tag\">Ratched<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/reroute\/\" rel=\"tag\">Reroute<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/scotty-moe\/\" rel=\"tag\">Scotty Moe<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sherlock\/\" rel=\"tag\">Sherlock<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/short-stretch\/\" rel=\"tag\">Short Stretch<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/spinal-tap-respect\/\" rel=\"tag\">Spinal Tap (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/stabler\/\" rel=\"tag\">Stabler<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Patch, Stabler, Haavaad, Spinal Tap, Bench, Lynyrd Skynyrd, Beer Garden, Short Stretch, Reroute, Ratched  <\/li><\/ul><\/div><p>Warm-ups- ssh, Good mornings, arm circles. Ruck on. Squats x10, merkinsx10.<\/p>\n<p>Ruck to the soccer field with rucks over head. Dora at soccer field. Partner up and do 100 thrusters, 200 Merkins, and 300 squats taking turns with your partner running to the other end of the field and back with ruck on.<\/p>\n<p>Ruck to concessions for people\u2019s chair with rucks out front. Five count from each pax<\/p>\n<p>ruck to picnic tables. 3 rounds of 4 exercises. 10 curls, 10 tricep extensions, 10 step ups 2is1, and 10 ruck swings.<br \/>\nStaying at the picnic tables. 15 WW2 with ruck on front, 15 American hammers with ruck, 20 4 count flutter kicks holding ruck over head, and 15 Mountain Climbers. Ruck back to the flag 0615!<\/p>\n<p>COT\/BOM- patch\u2019s M, our country.<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"410878\">    <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: 11\/10\/2020 QIC: Ratched Pax: Bartman, Bedtime Story (RESPECT), Beer Garden, Bench, Haavaad (RESPECT), Jock Itch, Lynard Skynyrd, Ma Bell, Marlboro Man, Padre (DOUBLE RESPECT), Patch (RESPECT), Ratched, Reroute, Scotty Moe, Sherlock, Short Stretch, Spinal Tap (RESPECT), Stabler Extra Credit: Patch, Stabler, Haavaad, Spinal Tap, Bench, Lynyrd Skynyrd, Beer Garden, Short Stretch, Reroute, Ratched Warm-ups- [&hellip;]<\/p>\n","protected":false},"author":324,"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":[87],"tags":[1314,2474,2485,162,2204,131,266,249,128,2153,565,2286,2580,1222,2550,2592,119,1211],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/410878"}],"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\/324"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=410878"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/410878\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=410878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=410878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=410878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}