{"id":416431,"date":"2021-11-19T14:01:29","date_gmt":"2021-11-19T19:01:29","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=416431"},"modified":"2021-11-19T14:01:29","modified_gmt":"2021-11-19T19:01:29","slug":"the-west-side-virgin","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/west-side-story\/the-west-side-virgin\/","title":{"rendered":"The West Side Virgin"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 11\/19\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Man Can <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/aquaman\/\" rel=\"tag\">Aquaman<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/breezy-gorham\/\" rel=\"tag\">Breezy (Gorham)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/clipper\/\" rel=\"tag\">Clipper<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/cold-cut-double-respect\/\" rel=\"tag\">Cold-Cut (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/deep-dish\/\" rel=\"tag\">Deep Dish<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/fin\/\" rel=\"tag\">Fin<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/fruity-pebbles\/\" rel=\"tag\">Fruity Pebbles<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/garfield-2-0\/\" rel=\"tag\">Garfield (2.0)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/hot-potato\/\" rel=\"tag\">Hot Potato<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/koolaid\/\" rel=\"tag\">KoolAid<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/man-can\/\" rel=\"tag\">Man Can<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/newfie-respect\/\" rel=\"tag\">Newfie (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/pulp\/\" rel=\"tag\">Pulp<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/rafiki\/\" rel=\"tag\">Rafiki<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sound-bite\/\" rel=\"tag\">Sound Bite<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/spinal-tap-respect\/\" rel=\"tag\">Spinal Tap (RESPECT)<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Breezy, Deep Dish, Hot Potato, Rafiki, Spinal Tap <\/li><\/ul><\/div><p>5:30am: 16 PAX are circled up and waiting for a beatdown.\u00a0 I tried to deliver.\u00a0 Disclaimer given and we all went to work.<\/p>\n<p>First Order of Business &#8211; Pledge of Allegiance<\/p>\n<p><strong>Warm Up<\/strong><\/p>\n<ul>\n<li>Good Mornings<\/li>\n<li>Good Evenings<\/li>\n<li>Cotton Pickers<\/li>\n<li>Sprinklers<\/li>\n<li>SSH<\/li>\n<li>High Knees<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<ul>\n<li>Mosey to the front parking lot for 7&#8217;s: Merkins and Squat Cross Jacks, running in between.<\/li>\n<li>Parking Space Tracer with Bobby Hurley floor slaps mixed in our side shuffles. Full width and length of the front parking lot.<\/li>\n<li>Lunge back across the full length of lot to where we started.<\/li>\n<li>BLIMPS. 5 Burpees OYO, PAX then led us in Lunges x10(each leg), Imperial Walkers x15, Merkins x20, Plank Jacks x25, and Squats x30.<\/li>\n<li>Mosey back across the lot and around the front corner to breezeway.<\/li>\n<li>Time for DORA: 100 Merkins, 200 Squats, 300 LBCs<br \/>\nPartner A begins reps. Partner B runs down to speed bump, performs 1 Burpee, and runs back to switch with partner A. Continued until all reps were complete.<\/li>\n<li>6:15 is approaching so we mosey back around to the flag and circle up for some Mary. PAX led us in several exercises which included Dollys, WWIs, J-Los. We held Plank position for the final minute.<\/li>\n<\/ul>\n<p><strong>COT: <\/strong>Namorama, Prayers, and Announcements<\/p>\n<p>My first F3 bootcamp was here at West Side back in September, so it seemed like the perfect place for my VQ.\u00a0 I am grateful for the motivation and encouragement I&#8217;ve received from all my brothers along the way.\u00a0 It has been a great experience.\u00a0 Thank you all for showing up and supporting this morning at West Side.\u00a0 Thank you, Pulp, for the opportunity to lead!<\/p>\n<p>Man Can<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"416431\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">5<\/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\/19\/2021 QIC: Man Can Pax: Aquaman, Breezy (Gorham), Clipper, Cold-Cut (DOUBLE RESPECT), Deep Dish, Fin, Fruity Pebbles, Garfield (2.0), Hot Potato, KoolAid, Man Can, Newfie (RESPECT), Pulp, Rafiki, Sound Bite, Spinal Tap (RESPECT) Extra Credit: Breezy, Deep Dish, Hot Potato, Rafiki, Spinal Tap 5:30am: 16 PAX are circled up and waiting for a beatdown.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":444,"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":[81],"tags":[120,2800,2865,101,2192,2378,1994,587,2891,2289,2863,2193,2260,1181,2477,119],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416431"}],"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\/444"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=416431"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416431\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=416431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=416431"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=416431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}