{"id":416471,"date":"2021-11-22T15:43:20","date_gmt":"2021-11-22T20:43:20","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=416471"},"modified":"2021-11-22T15:43:20","modified_gmt":"2021-11-22T20:43:20","slug":"multiples-of-four","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/m-a-s-h\/multiples-of-four\/","title":{"rendered":"Multiples of Four"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 11\/22\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Drone <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/chicken-wang\/\" rel=\"tag\">Chicken Wang<\/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\/corncrake\/\" rel=\"tag\">Corncrake<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/drone\/\" rel=\"tag\">Drone<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/gunny\/\" rel=\"tag\">Gunny<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/minnesota-fats-respect\/\" rel=\"tag\">Minnesota Fats (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/psycho\/\" rel=\"tag\">Psycho<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/quatro\/\" rel=\"tag\">Quatro<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/slim-jim-double-respect\/\" rel=\"tag\">Slim Jim (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/special-delivery\/\" rel=\"tag\">Special Delivery<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/the-closed-hand\/\" rel=\"tag\">The Closed Hand<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Gunny, Corncrake <\/li><\/ul><\/div><p>11 PAX circled the stadium working out in multiples of 4 to welcome Quatro as the new Site Q.<\/p>\n<p>Warmup: Pledge of Allegiance, 20 SSH, 16 Don Quixote&#8217;s, 16 Morning Flying Eagle Squats (name TBD), 12 Arm Circles forward and back, 20 Bonnie Blairs, and 20 SSH<\/p>\n<p>The Thang:<\/p>\n<p>Started at Gate 6 Circle bench &#8211; 20 Irkins, 20 Step ups, 20 Derkins<\/p>\n<p>Mosey to the next Circle bench &#8211; 16 Irkins, 20 Step ups, 16 Derkins<\/p>\n<p>Indian Run to the rock pile &#8211; 4 rounds of 20 Squats with 10 count hold in the down position between sets.<\/p>\n<p>Mosey to Statue Circle bench &#8211; 20 Step ups, Dora of 80 Merkins, 120 Squats, 160 LBCs while partner runs stairs<\/p>\n<p>Mosey to Tunnel for 10 count people&#8217;s chair.<\/p>\n<p>Mosey to Covered Stairs for two rounds of slow calf raises.<\/p>\n<p>Mosey to Minges Meadow &#8211; Lunges across meadow (short ways) from sidewalk to side walk and return by Burpee then Long Jump rinse repeat back to starting point, Lunge back across meadow, jail break to the flag.<\/p>\n<p>16 American Hammers, 12 Flutter Kicks (lead by Special Delivery)<\/p>\n<p>Circle of Trust: Prayer for folks traveling for the holidays, prayer for those who have lost loved ones this year as we go into the holiday season, prayer for Fourleaf&#8217;s surgery, and prayer for MaBell&#8217;s recovery, prayer for Coldcut&#8217;s brother.<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"416471\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">2<\/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\/22\/2021 QIC: Drone Pax: Chicken Wang, Cold-Cut (DOUBLE RESPECT), Corncrake, Drone, Gunny, Minnesota Fats (RESPECT), Psycho, Quatro, Slim Jim (DOUBLE RESPECT), Special Delivery, The Closed Hand Extra Credit: Gunny, Corncrake 11 PAX circled the stadium working out in multiples of 4 to welcome Quatro as the new Site Q. Warmup: Pledge of Allegiance, 20 [&hellip;]<\/p>\n","protected":false},"author":439,"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":[75],"tags":[1310,101,2534,2512,2872,1990,174,2846,139,2878,141],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416471"}],"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\/439"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=416471"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416471\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=416471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=416471"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=416471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}