{"id":415705,"date":"2021-09-30T09:21:16","date_gmt":"2021-09-30T13:21:16","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=415705"},"modified":"2021-09-30T14:42:29","modified_gmt":"2021-09-30T18:42:29","slug":"what-is-your-major-malfunction","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-clydesdales\/what-is-your-major-malfunction\/","title":{"rendered":"What is your major malfunction"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 09\/30\/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\/bench\/\" rel=\"tag\">Bench<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/big-box\/\" rel=\"tag\">Big Box<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/breezy-gorham\/\" rel=\"tag\">Breezy (Gorham)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bullfrog\/\" rel=\"tag\">Bullfrog<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/coat-hanger-respect\/\" rel=\"tag\">Coat Hanger (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/corncrake\/\" rel=\"tag\">Corncrake<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/deep-dish\/\" rel=\"tag\">Deep Dish<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/fredo\/\" rel=\"tag\">Fredo<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/grapevine-respect\/\" rel=\"tag\">Grapevine (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/gunny\/\" rel=\"tag\">Gunny<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/laces-out\/\" rel=\"tag\">Laces Out<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mr-buttermaker-double-respect\/\" rel=\"tag\">Mr. Buttermaker (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mudhole\/\" rel=\"tag\">Mudhole<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/patch-respect\/\" rel=\"tag\">Patch (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/quick-shot\/\" rel=\"tag\">Quick Shot<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/underdog\/\" rel=\"tag\">Underdog<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> FNG - Gunny <\/li><li><strong>Extra Credit:<\/strong> Patch Bench <\/li><\/ul><\/div><p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">0440 EC YHC, Patch<\/span><\/p>\n<p><span style=\"font-weight: 400\">0530 Pledge of allegiance\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">5 burpee penalty for late PAX<\/span><\/p>\n<p><span style=\"font-weight: 400\">Warm up<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Merkins<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Michael Phelps IC<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Halleluijas<\/span><\/p>\n<p><span style=\"font-weight: 400\">10 Good Mornings<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mosey to Minges Meadow for BLIMPS, perform exercise at each corner.<\/span><\/p>\n<p><span style=\"font-weight: 400\">5 <\/span><b>\u00a0\u00a0B<\/b><span style=\"font-weight: 400\">urpees<\/span><\/p>\n<p><span style=\"font-weight: 400\">10<\/span><b> L<\/b><span style=\"font-weight: 400\">unges\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">15 <\/span><b>I<\/b><span style=\"font-weight: 400\">mperial Walkers<\/span><\/p>\n<p><span style=\"font-weight: 400\">20 <\/span><b>M<\/b><span style=\"font-weight: 400\">erkins<\/span><\/p>\n<p><span style=\"font-weight: 400\">25 <\/span><b>P<\/b><span style=\"font-weight: 400\">lank Jacks<\/span><\/p>\n<p><span style=\"font-weight: 400\">30 <\/span><b>S<\/b><span style=\"font-weight: 400\">quats &#8211; squat jump the last 10<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mosey to the staircase<\/span><\/p>\n<p><span style=\"font-weight: 400\">AMRAP<\/span><\/p>\n<p><span style=\"font-weight: 400\">Partner A &#8211; Flutter kicks\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Partner B &#8211; Run up the stairs and back<\/span><\/p>\n<p><span style=\"font-weight: 400\">Go to the circle bench and perform 5 box jump burpees IC<\/span><\/p>\n<p><span style=\"font-weight: 400\">Head to the wall<\/span><\/p>\n<p><span style=\"font-weight: 400\">Partner A &#8211; Peoples chair<\/span><\/p>\n<p><span style=\"font-weight: 400\">Partner B &#8211; High knees 50-40-30-20 \/ last set up the intensity<\/span><\/p>\n<p><span style=\"font-weight: 400\">Partner A &#8211; Balls to the wall<\/span><\/p>\n<p><span style=\"font-weight: 400\">Partner B &#8211; Run around the circle and back<\/span><\/p>\n<p><span style=\"font-weight: 400\">Back to the flag for flutter fails &#8211; flutter kick until failure then perform 3 merkins, rinse and repeat.<\/span><\/p>\n<p><span style=\"font-weight: 400\">COT<\/span><\/p>\n<p><span style=\"font-weight: 400\">Injured PAX\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">PAX traveling to Raleigh<\/span><\/p>\n<p><span style=\"font-weight: 400\">Welcome FNG Gunny<\/span><\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"415705\">    <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: 09\/30\/2021 QIC: Bench Pax: Bench, Big Box, Breezy (Gorham), Bullfrog, Coat Hanger (RESPECT), Corncrake, Deep Dish, Fredo, Grapevine (RESPECT), Gunny, Laces Out, Mr. Buttermaker (DOUBLE RESPECT), Mudhole, Patch (RESPECT), Quick Shot, Underdog FNGs|Visiting Pax: FNG &#8211; Gunny Extra Credit: Patch Bench &nbsp; 0440 EC YHC, Patch 0530 Pledge of allegiance\u00a0 5 burpee penalty for [&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":[80],"tags":[162,2858,2800,2822,2759,2534,2192,2869,2823,2872,2794,2862,1427,565,2827,223],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/415705"}],"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=415705"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/415705\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=415705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=415705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=415705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}