{"id":411200,"date":"2020-11-29T10:41:08","date_gmt":"2020-11-29T15:41:08","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=411200"},"modified":"2020-11-30T14:26:00","modified_gmt":"2020-11-30T19:26:00","slug":"a-shift-with-ratched","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/west-side-story\/a-shift-with-ratched\/","title":{"rendered":"A shift with Ratched"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 11\/20\/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\/backhoe\/\" rel=\"tag\">Backhoe<\/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\/deep-dish\/\" rel=\"tag\">Deep Dish<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/jackpot\/\" rel=\"tag\">Jackpot<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/koolaid\/\" rel=\"tag\">KoolAid<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/no-shame\/\" rel=\"tag\">No Shame<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/nothing-special\/\" rel=\"tag\">Nothing Special<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/patch-respect\/\" rel=\"tag\">Patch (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/pulp\/\" rel=\"tag\">Pulp<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ratched\/\" rel=\"tag\">Ratched<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/salt-lick\/\" rel=\"tag\">Salt Lick<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sawdust\/\" rel=\"tag\">Sawdust<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/short-stretch\/\" rel=\"tag\">Short Stretch<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/soft-shell-respect\/\" rel=\"tag\">Soft Shell (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/tbd\/\" rel=\"tag\">TBD<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> FNG - Jason Cullen- No Shame <\/li><li><strong>Extra Credit:<\/strong> Patch, Bench, Beer Garden, Short stretch, Ratched  <\/li><\/ul><\/div><p>Warm up- POA, stretch, SSH, Good mornings, high knees, butt kicks, Merkins. Mosey to soccer field.<\/p>\n<p>First corner of field do 5 burpees then run to next corner and do 20 Merkins. Run back to first corner and do the all the exercises at the previous corners while you make your way to the third corner for 30 squats. Run back to first corner and start over do all the exercises on the way to the 4th corner and do 40lbcs. Run back to first corner and DONE.<\/p>\n<p>line up on sidewalk. 15 jump squats. Lunge to the other side. 15 jump squats. Lunge back. \u00a0 Rinse and repeat but with Carolina dry docks and bear crawls.<\/p>\n<p>4 corners around the church. At every corner PAX would do 10 Merkins, 10 wide arm Merkins, and 10 diamond merkins.<\/p>\n<p>YHC had cool down stretches planned for the end but the extra chatter was getting old so YHC called an audible in hopes to silence the PAX. Dora at the pain ground. 100 pull ups, 200 swerkins, 300 step ups while your partner ran to the flag and back&#8230;&#8230;&#8230;&#8230;&#8230; Plan was a success. 0615<\/p>\n<p>COT\/BOM<\/p>\n<p>welcome FNG No Shame<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"411200\">    <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\/20\/2020 QIC: Ratched Pax: Backhoe, Beer Garden, Bench, Deep Dish, Jackpot, KoolAid, No Shame, Nothing Special, Patch (RESPECT), Pulp, Ratched, Salt Lick, Sawdust, Short Stretch, Soft Shell (RESPECT), TBD FNGs|Visiting Pax: FNG &#8211; Jason Cullen- No Shame Extra Credit: Patch, Bench, Beer Garden, Short stretch, Ratched Warm up- POA, stretch, SSH, Good mornings, high [&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":[81],"tags":[2060,2485,162,2192,2384,2289,2687,2500,565,2260,2286,2503,2497,2592,1958,2501],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/411200"}],"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=411200"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/411200\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=411200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=411200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=411200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}