{"id":416048,"date":"2021-10-26T14:41:40","date_gmt":"2021-10-26T18:41:40","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=416048"},"modified":"2021-10-26T14:41:40","modified_gmt":"2021-10-26T18:41:40","slug":"workout-cube-and-rockpile-by-smores","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/breakdown\/workout-cube-and-rockpile-by-smores\/","title":{"rendered":"Workout Cube and Rockpile by S&#8217;mores"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 10\/25\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">S'mores <\/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\/erie\/\" rel=\"tag\">Erie<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ma-bell\/\" rel=\"tag\">Ma Bell<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/madoff\/\" rel=\"tag\">Madoff<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/man-can\/\" rel=\"tag\">Man Can<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/monarch\/\" rel=\"tag\">Monarch<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/otown-respect\/\" rel=\"tag\">Otown (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/redbox\/\" rel=\"tag\">RedBox<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/smores\/\" rel=\"tag\">S'mores<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/tiger-cat\/\" rel=\"tag\">Tiger Cat<\/a> <\/span><\/li> <\/ul><\/div><p>Disclaimer and Mission: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership<\/p>\n<ul>\n<li>POA<\/li>\n<li>SSH X 20<\/li>\n<li>Arm circles X 10 forwards &amp; 10 backwards<\/li>\n<li>Cotton Pickers X 10<\/li>\n<\/ul>\n<p>Mosey to middle of fields<\/p>\n<p>Introduce Workout cube with every pax getting a turn to roll.\u00a0 Run to light pole and back in between turns,<\/p>\n<p>Mosey to rock pile<\/p>\n<p>Circle up<\/p>\n<ul>\n<li>25 count curls for the girls<\/li>\n<li>25 count tricep extensions<\/li>\n<li>20 ct overhead press IC<\/li>\n<li>20 goblet squats<\/li>\n<li>20 bent over row<\/li>\n<\/ul>\n<ul>\n<li>Move 2 to the right &#8211; rinse and repeat moving 2 to the right until back to your rock<\/li>\n<li>Move 3 to the right and rinse and repeat 3 more times<\/li>\n<li>A little Mary with your rocks with some WW1&#8217;s and V-Ups<\/li>\n<\/ul>\n<p>Mosey back to the flag for 5 minutes of PAX choosing to roll the workout cube or PAX choice of a workout<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"416048\">    <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: 10\/25\/2021 QIC: S&#8217;mores Pax: Bookworm (RESPECT), Erie, Ma Bell, Madoff, Man Can, Monarch, Otown (RESPECT), RedBox, S&#8217;mores, Tiger Cat Disclaimer and Mission: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership POA SSH X 20 Arm circles X 10 forwards &amp; 10 backwards [&hellip;]<\/p>\n","protected":false},"author":421,"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":[117,2038,249,2784,2863,2300,99,2164,2728,2882],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416048"}],"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\/421"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=416048"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416048\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=416048"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=416048"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=416048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}