{"id":412606,"date":"2021-02-08T18:46:15","date_gmt":"2021-02-08T23:46:15","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=412606"},"modified":"2021-02-09T15:34:53","modified_gmt":"2021-02-09T20:34:53","slug":"the-blp-frozen-tundra","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/breakdown\/the-blp-frozen-tundra\/","title":{"rendered":"The BLP Frozen Tundra"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 02\/08\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Frank the Tank <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bookworm-respect\/\" rel=\"tag\">Bookworm (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/frank-the-tank\/\" rel=\"tag\">Frank the Tank<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/monarch\/\" rel=\"tag\">Monarch<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/redbox\/\" rel=\"tag\">RedBox<\/a> <\/span><\/li> <\/ul><\/div><p><strong>The Warm-up<\/strong><\/p>\n<p>Pax started with some SSH (15), Weed Pickers (10), and M. Phelps (10)<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p>Pax moseyed to the rock pile.\u00a0 We did curls, tricep extensions, and bent over rows.\u00a0 We then moseyed towards the volleyball court.\u00a0 Once there we did 15-20 flutter kicks.\u00a0 A quick mosey to the small wall by the concession stand.\u00a0 Pax partnered up and did some mini Dora.\u00a0 50 merkins, 100 squats, and 150 lbc&#8217;s.\u00a0 Other Pax would run to the end of the dugout and back.<\/p>\n<p>We then moseyed to the turn around circle.\u00a0 We spread out around the circle and got in the plank position.\u00a0 We would then rotate right shuffling.\u00a0 Every few steps we would do 5 merkins, then shuffle some more, and do more merkins until we completed 1 rotation.<\/p>\n<p>We then moseyed to the shelter.\u00a0 We 7&#8217;s with dips under the shelter and pull-ups at the playground.\u00a0 Then to the wall.\u00a0 We did reps of people&#8217;s chair and shoulder taps.<\/p>\n<p>Back to the flag, we did suicides with exercises at each stop.\u00a0 1st stop 10 merkins, 2nd stop 20 squats, 3rd stop 30 mountain climbers.<\/p>\n<p>Finished up with about 2 minutes of Mary<\/p>\n<p><strong>Prayer concerns<\/strong><\/p>\n<p>Covid outbreaks at Bookworm&#8217;s school.<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"412606\">    <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: 02\/08\/2021 QIC: Frank the Tank Pax: Bookworm (RESPECT), Frank the Tank, Monarch, RedBox The Warm-up Pax started with some SSH (15), Weed Pickers (10), and M. Phelps (10) The Thang Pax moseyed to the rock pile.\u00a0 We did curls, tricep extensions, and bent over rows.\u00a0 We then moseyed towards the volleyball court.\u00a0 Once there [&hellip;]<\/p>\n","protected":false},"author":227,"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":[76],"tags":[117,1424,2300,2164],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/412606"}],"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\/227"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=412606"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/412606\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=412606"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=412606"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=412606"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}