{"id":416109,"date":"2021-10-31T00:53:23","date_gmt":"2021-10-31T04:53:23","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=416109"},"modified":"2021-11-01T10:26:01","modified_gmt":"2021-11-01T14:26:01","slug":"should-shoulders-feel-like-this","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-school-yard\/should-shoulders-feel-like-this\/","title":{"rendered":"Should shoulders feel like this?"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 10\/27\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Quick Shot <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/breezy-gorham\/\" rel=\"tag\">Breezy (Gorham)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/charlie-brown-respect\/\" rel=\"tag\">Charlie Brown (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/quatro\/\" rel=\"tag\">Quatro<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/quick-shot\/\" rel=\"tag\">Quick Shot<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/spinal-tap-respect\/\" rel=\"tag\">Spinal Tap (RESPECT)<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> Visiting - Stump Jumper, Steak Knives <\/li><li><strong>Extra Credit:<\/strong> Spinal Tap, Charlie Brown <\/li><\/ul><\/div><p>Fourth VQ this month&#8230; more pain was brought! This time at the Schoolyard<\/p>\n<p>The Thang:<\/p>\n<ul>\n<li>Pledge and Stretch<\/li>\n<li>Cardio Circuit to get the blood flowing!\n<ul>\n<li>SSH<\/li>\n<li>Arm Circles &#8211; front and back<\/li>\n<li>Seal Claps<\/li>\n<li>Overhead Claps<\/li>\n<li>Hallelujahs<\/li>\n<li>Hold at 45 degree angle for a minute<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to the track to get the legs some action\n<ul>\n<li>First Lap &#8211; easy mosey to have some mumble chatter. Welcoming in two visiting PAX (Stump Jumper and Steak Knives)<\/li>\n<li>Second Lap &#8211; the pain\n<ul>\n<li>Broken into four 100m segments\n<ul>\n<li>1st &#8211; high knees<\/li>\n<li>2nd &#8211; lunges<\/li>\n<li>3rd &#8211; butt kickers<\/li>\n<li>4th &#8211; frog jumps (this one hurt)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Mosey&#8221; back to the flag to hurt the shoulders\n<ul>\n<li>Merkins<\/li>\n<li>Domino Merkins<\/li>\n<\/ul>\n<\/li>\n<li>Wall of pain\n<ul>\n<li>People&#8217;s chair &#8211; 10 count per PAX with different arm exercises<\/li>\n<li>Ascending Testicles<\/li>\n<\/ul>\n<\/li>\n<li>Round of Mary\n<ul>\n<li>Ended with a plank hold until each PAX spoke on how they would do something special for their M this week<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>COT\/Prayers\/Praise<\/p>\n<ul>\n<li>Prayers for all who may be struggling, including PAX. Reach out to them.<\/li>\n<li>Stump Jumpers coworker&#8217;s family<\/li>\n<li>Steak Knives 2.0<\/li>\n<li>COVID complications and those under stress from changes in work environment<\/li>\n<\/ul>\n<p>Win the Day!!!<\/p>\n<p>&#8212; Quickshot<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"416109\">    <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\/27\/2021 QIC: Quick Shot Pax: Breezy (Gorham), Charlie Brown (RESPECT), Quatro, Quick Shot, Spinal Tap (RESPECT) FNGs|Visiting Pax: Visiting &#8211; Stump Jumper, Steak Knives Extra Credit: Spinal Tap, Charlie Brown Fourth VQ this month&#8230; more pain was brought! This time at the Schoolyard The Thang: Pledge and Stretch Cardio Circuit to get the blood [&hellip;]<\/p>\n","protected":false},"author":431,"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":[85],"tags":[2800,109,2846,2827,119],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416109"}],"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\/431"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=416109"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416109\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=416109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=416109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=416109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}