{"id":416300,"date":"2021-11-12T17:17:29","date_gmt":"2021-11-12T22:17:29","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=416300"},"modified":"2021-11-12T17:17:29","modified_gmt":"2021-11-12T22:17:29","slug":"i-want-my-emommy","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/watchtower\/i-want-my-emommy\/","title":{"rendered":"I Want My EMOMMY!"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 11\/12\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Patch <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/candy-cane\/\" rel=\"tag\">Candy Cane<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/corncrake\/\" rel=\"tag\">Corncrake<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/gunny\/\" rel=\"tag\">Gunny<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/jackpot\/\" rel=\"tag\">Jackpot<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/patch-respect\/\" rel=\"tag\">Patch (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/spinal-tap-respect\/\" rel=\"tag\">Spinal Tap (RESPECT)<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Patch, , Gunny, Jackpot, Spinal Tap <\/li><\/ul><\/div><p>4:40-we arrive and so does the pouring rain for some EC<\/p>\n<p>5:30-at the Flag 2 more join in and we perform the Standard-Hands over the heart , hats\/caps doffed<\/p>\n<p>Warm: ARM CIRCLES, IMPERIAL WALKERS, M PHELPS<\/p>\n<p>THA THANG: Modification of the &#8220;Time Fuse&#8221; in the selection training guide<\/p>\n<p>Do the following with 5 merkins on hands on sandbags with rucks on of course every 2 minutes <\/p>\n<p>20 Sandbag get ups with ruck on and sandbag on your shoulder(modification go to the knees in place of standing up)<br \/>\n20 Sandbag ground to alternating shoulder also with Ruck on<br \/>\n50 Sandbag and ruck on squats<br \/>\n20 Sandbag clean and forward tosses(ruck on again)<br \/>\n* if the full reps are completed under 2 minutes, Ruck up with sandbag on shoulder half way to Tower and back until 6 has completed-then join the 6 for 5 merkins<\/p>\n<p>(half time reps)<br \/>\n10 Sandbag get ups<br \/>\n10 Sandbag ground to alternating shoulder<br \/>\n25 Sandbag squats<br \/>\n10 Sandbag clean and forward toss<br \/>\n* again Mosey with Ruck and SB up half way to Tower and back until 6 completes<\/p>\n<p>&#8220;We got Time&#8221; SO RINSE AND REPEAT!!<\/p>\n<p>Rucks off, sandbags on the ankles-hands locked behind the head, knees at 45 degree-25 military style sit ups<br \/>\nSandbags over head-25 4ct Flutter Kicks<\/p>\n<p>6:15<br \/>\nPrayers-all injured PAX(SPECIAL LOVE to Ma Bell), also Haavaad heading under the knife next Thursday<br \/>\nPraise: Jack Pot down 30 lbs since joining F3<br \/>\nDo Not leave your HIM behind at the Beatdown-take him home where he can do the real work-Ms and 2.0s<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"416300\">    <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: 11\/12\/2021 QIC: Patch Pax: Candy Cane, Corncrake, Gunny, Jackpot, Patch (RESPECT), Spinal Tap (RESPECT) Extra Credit: Patch, , Gunny, Jackpot, Spinal Tap 4:40-we arrive and so does the pouring rain for some EC 5:30-at the Flag 2 more join in and we perform the Standard-Hands over the heart , hats\/caps doffed Warm: ARM CIRCLES, [&hellip;]<\/p>\n","protected":false},"author":211,"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":[2758],"tags":[2166,2534,2872,2384,565,119],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416300"}],"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\/211"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=416300"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416300\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=416300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=416300"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=416300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}