{"id":414963,"date":"2021-08-10T11:02:31","date_gmt":"2021-08-10T15:02:31","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=414963"},"modified":"2021-08-10T11:02:31","modified_gmt":"2021-08-10T15:02:31","slug":"ruck-tabata","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/ruck-ready\/ruck-tabata\/","title":{"rendered":"RUCK TABATA"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 08\/10\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Bench <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/2-stop\/\" rel=\"tag\">2-Stop<\/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\/ink-jet\/\" rel=\"tag\">Ink Jet<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/lynard-skynyrd\/\" rel=\"tag\">Lynard Skynyrd<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/miyagi-schengrund\/\" rel=\"tag\">Miyagi (Schengrund)<\/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\/reroute\/\" rel=\"tag\">Reroute<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/short-round-respect\/\" rel=\"tag\">Short Round (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/stern\/\" rel=\"tag\">Stern<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/underdog\/\" rel=\"tag\">Underdog<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Bench Patch Lynyrd Haavaad <\/li><\/ul><\/div><p><span style=\"font-weight: 400\">0440 EC YHC Patch Lynyrd and Haavaad\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">0515 Pledge of allegiance\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Warm up:<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Thrusters (IC)<\/span><\/p>\n<p><span style=\"font-weight: 400\">Ruck to Wintergreen\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Ruck TABATA :30 shuffle 1:00 ruck with intermittent PT stops which included\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Curls for Haavaad 10-9-8-7-6-5-4-3-2-1<\/span><\/p>\n<p><span style=\"font-weight: 400\">OH triceps 10-9-8-7-6-5-4-3-2-1<\/span><\/p>\n<p><span style=\"font-weight: 400\">Squat jumps 10-9-8-7-6-5-4-3-2-1<\/span><\/p>\n<p><span style=\"font-weight: 400\">Back to the flag, on your six and interlock arms for WWII 10-9-8-7-6-5-4-3-2-1<\/span><\/p>\n<p><span style=\"font-weight: 400\">BOM<\/span><\/p>\n<p><span style=\"font-weight: 400\">Injured PAX<\/span><\/p>\n<p><span style=\"font-weight: 400\">Kinston 1 year this weekend\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"414963\">    <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: 08\/10\/2021 QIC: Bench Pax: 2-Stop, Bench, Haavaad (RESPECT), Ink Jet, Lynard Skynyrd, Miyagi (Schengrund), Padre (DOUBLE RESPECT), Patch (RESPECT), Reroute, Short Round (RESPECT), Stern, Underdog Extra Credit: Bench Patch Lynyrd Haavaad 0440 EC YHC Patch Lynyrd and Haavaad\u00a0 0515 Pledge of allegiance\u00a0 Warm up: 10 Thrusters (IC) Ruck to Wintergreen\u00a0 Ruck TABATA :30 shuffle [&hellip;]<\/p>\n","protected":false},"author":121,"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":[2057,162,2204,2804,266,2847,2153,565,2580,2731,211,223],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/414963"}],"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\/121"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=414963"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/414963\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=414963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=414963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=414963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}