{"id":410880,"date":"2020-11-16T08:38:23","date_gmt":"2020-11-16T13:38:23","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=410880"},"modified":"2020-11-16T14:48:16","modified_gmt":"2020-11-16T19:48:16","slug":"jingling-our-bells","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-flood-zone\/jingling-our-bells\/","title":{"rendered":"Jingling our Bells"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 11\/16\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Burpee <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/burpee\/\" rel=\"tag\">Burpee<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/chestnut-2\/\" rel=\"tag\">Chestnut<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/chew\/\" rel=\"tag\">Chew<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/cobra-2-0\/\" rel=\"tag\">Cobra (2.0)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/flux\/\" rel=\"tag\">Flux<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/goggles-respect\/\" rel=\"tag\">Goggles (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/grease-monkey-kinston\/\" rel=\"tag\">Grease Monkey - Kinston<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/leo-respect\/\" rel=\"tag\">LEO (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/marshall\/\" rel=\"tag\">Marshall<\/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\/scrappy\/\" rel=\"tag\">Scrappy<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/short-stop\/\" rel=\"tag\">Short Stop<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/six-shooter-2-0\/\" rel=\"tag\">Six Shooter (2.0)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sparky-kinston\/\" rel=\"tag\">Sparky - Kinston<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/speed-square\/\" rel=\"tag\">Speed Square<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/truth-hurts\/\" rel=\"tag\">Truth Hurts<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/vas\/\" rel=\"tag\">VAS<\/a> <\/span><\/li> <\/ul><\/div><p>YHC showed up to a great cool feeling morning ready to help other HIMs excel! We enjoyed a little mumble chatter as most of us kept moving to stay warm. 5:30 hit and we began.<\/p>\n<p><strong>Warm up<\/strong><br \/>\n5 Burpees for name sake :)<br \/>\nRan 0.25 mile around the block<br \/>\n15 SSH (IC)<br \/>\n15 Goblet Squats (IC)<br \/>\n2 X 10 KB offset Merkins (DOWN)<\/p>\n<p>The Thang:<br \/>\n<strong>Jingle our Bells<\/strong><br \/>\n5 KB exercises increasing by 5 reps each round. In between each round we sprinted 200 yards<br \/>\n&#8211; Rows (Alternate)<br \/>\n&#8211; Russian Swings<br \/>\n&#8211; Overhead Press (Alternate)<br \/>\n&#8211; Triceps Extenders<br \/>\n&#8211; Curls for the Girls<\/p>\n<p>We did five rounds. Total of 75 reps per exercise and sprinted a little over a 1\/2 mile.<\/p>\n<p>Gathered back in a circle<br \/>\nOffset Counterama Plank- each PAX counted to 3 after each PAX counted we switch hands on KB.<\/p>\n<p>Run a slow 0.25 mile (mumble chatter occurred due to running. FYI- if I&#8217;m the Q, you better wear your running shoes)<\/p>\n<p>15 SSH (IC)<br \/>\n10 Arm Burners (IC)<br \/>\n15 Good Mornings (IC)<br \/>\n15 Good Nights (IC)<br \/>\n10 V-ups w\/ KB (UP)<br \/>\n15 American Hammers w\/ KB (IC)<br \/>\n15 Flutter Kicks w\/ KB (IC)<\/p>\n<p><strong>COT:<\/strong><br \/>\nPrayer request- Gopher, Gary Kornegay, COVID patients, and our city during the flood.<br \/>\nAnnouncements- Two new sites &#8220;Knight School&#8221; on Saturdays at 5:30am, and Rucking at Pearson Park (not named yet) on Wednesdays at 5:30am.<\/p>\n<p>Truth Hurts hit us up with some biblical words of encouragement &#8220;Therefore we do not give up! Even though our outer person is being destroyed, our inner person is being renewed day by day.&#8221; 2 Corinthians 4:16. This sat well literally with us HIMs after our KB workout; but is a great message to carry in todays world.<\/p>\n<p>Pic by the flag<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"410880\">    <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: 11\/16\/2020 QIC: Burpee Pax: Burpee, Chestnut, Chew, Cobra (2.0), Flux, Goggles (RESPECT), Grease Monkey &#8211; Kinston, LEO (RESPECT), Marshall, Never Happened (RESPECT), Oxy, Scrappy, Short Stop, Six Shooter (2.0), Sparky &#8211; Kinston, Speed Square, Truth Hurts, VAS YHC showed up to a great cool feeling morning ready to help other HIMs excel! We enjoyed [&hellip;]<\/p>\n","protected":false},"author":388,"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":[2616],"tags":[2577,2516,2558,2670,2653,2181,2585,2660,1214,2542,2568,2524,2544,2659,2652,2621,2645,2631],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/410880"}],"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\/388"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=410880"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/410880\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=410880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=410880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=410880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}