{"id":414040,"date":"2021-05-22T10:31:48","date_gmt":"2021-05-22T14:31:48","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=414040"},"modified":"2021-05-25T10:00:31","modified_gmt":"2021-05-25T14:00:31","slug":"4-time","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/boyd-lee-beatdown\/4-time\/","title":{"rendered":"4 time"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 05\/22\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Abu <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/abu\/\" rel=\"tag\">Abu<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ball-drop\/\" rel=\"tag\">Ball Drop<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/boston-lager\/\" rel=\"tag\">Boston Lager<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/captain-obvious\/\" rel=\"tag\">Captain Obvious<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/chimichanga\/\" rel=\"tag\">Chimichanga<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/cold-cut-double-respect\/\" rel=\"tag\">Cold-Cut (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/cousin-it\/\" rel=\"tag\">Cousin IT<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/giuliani-respect\/\" rel=\"tag\">Giuliani (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/grand-master-flash\/\" rel=\"tag\">Grand Master Flash<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ken-burns\/\" rel=\"tag\">Ken Burns<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mr-belding-double-respect\/\" rel=\"tag\">Mr. Belding (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/padre-double-respect\/\" rel=\"tag\">Padre (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/slim-jim-double-respect\/\" rel=\"tag\">Slim Jim (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sound-bite\/\" rel=\"tag\">Sound Bite<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Abu, Ball Drop, Captain Obvious, Cold-Cut, Cousin IT, Sound Bite <\/li><\/ul><\/div><p>WARMUP<\/p>\n<p>Mosey 1 lap<\/p>\n<p>&nbsp;<\/p>\n<p>THE THANG<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dutch vs. Speal WOD<\/strong><\/p>\n<p>For time:<\/p>\n<p>10 Thrusters<\/p>\n<p>50 Double Unders<\/p>\n<p>8 Thrusters<\/p>\n<p>40 Double Unders<\/p>\n<p>6 Thrusters<\/p>\n<p>30 Double Unders<\/p>\n<p>4 Thrusters<\/p>\n<p>20 Double Unders<\/p>\n<p>2 Thrusters<\/p>\n<p>10 Double Unders<\/p>\n<p>Padre gave us an 8 min time cap<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Megan WOD<\/strong><\/p>\n<p>21-15-9 for time<\/p>\n<p>Burpees<\/p>\n<p>Russian Swings<\/p>\n<p>Double Unders<\/p>\n<p>*For double unders, every jump hit thighs twice with your hands since we didn\u2019t have a rope. This is a great progression to get the tempo down needed to do double unders consistently.<\/p>\n<p>Sound Bite gave us a 15 minute time cap<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Front and Back WOD (a good lactic acid bath)<\/strong><\/p>\n<p>10-9-8-7-6-5-4-3-2-1 for time<\/p>\n<p>Goblet Squats<\/p>\n<p>Sumo Deadlift<\/p>\n<p>Chimichanga gave us a 6 minute time cap<\/p>\n<p>&nbsp;<\/p>\n<p>Walk to the volleyball courts and back<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Matthew Thomas WOD x 2<\/strong><\/p>\n<p>*x2 = 1<sup>st<\/sup> time through with right hand, 2<sup>nd<\/sup> time through with left hand<\/p>\n<p>21-15-9 for time<\/p>\n<p>Snatches<\/p>\n<p>Merkins<\/p>\n<p>10 min time cap<\/p>\n<p>Prayers: Cold Cut\u2019s brother brain surgery, Ball Drop\u2019s friend\u2019s lung cancer, men\u2019s mental health, YHC\u2019s in-laws are moving today, praise for Cousin IT\u2019s 2.0 graduated high school, Grand Master Flash\u2019s coworker\u2019s dad died from Covid, Giuliani\u2019s high school teammate died from Covid, Boston Lager\u2019s friend\u2019s dad passed away, praise for the mallwalkers, Sound Bite\u2019s manniversary and weight loss<\/p>\n<p>&nbsp;<\/p>\n<p>Padre prayed us out<\/p>\n<p>&nbsp;<\/p>\n<p>Moleskin: This morning was fun. Great crowd, great weather, great push by all for the workout. Everyone got better today.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"414040\">    <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: 05\/22\/2021 QIC: Abu Pax: Abu, Ball Drop, Boston Lager, Captain Obvious, Chimichanga, Cold-Cut (DOUBLE RESPECT), Cousin IT, Giuliani (RESPECT), Grand Master Flash, Ken Burns, Mr. Belding (DOUBLE RESPECT), Padre (DOUBLE RESPECT), Slim Jim (DOUBLE RESPECT), Sound Bite Extra Credit: Abu, Ball Drop, Captain Obvious, Cold-Cut, Cousin IT, Sound Bite WARMUP Mosey 1 lap &nbsp; [&hellip;]<\/p>\n","protected":false},"author":12,"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":[83],"tags":[95,2417,134,2184,2019,101,2,740,2020,2747,206,2153,139,2477],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/414040"}],"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\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=414040"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/414040\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=414040"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=414040"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=414040"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}