{"id":416514,"date":"2021-11-27T21:31:34","date_gmt":"2021-11-28T02:31:34","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=416514"},"modified":"2021-11-27T21:31:34","modified_gmt":"2021-11-28T02:31:34","slug":"getting-right-convergence","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/convergence\/getting-right-convergence\/","title":{"rendered":"Getting Right Convergence"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 11\/27\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Abu, Bono, BullFrog <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/2-stop\/\" rel=\"tag\">2-Stop<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/abu\/\" rel=\"tag\">Abu<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bench\/\" rel=\"tag\">Bench<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bono\/\" rel=\"tag\">Bono<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/brass-monkey\/\" rel=\"tag\">Brass Monkey<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/breezy-gorham\/\" rel=\"tag\">Breezy (Gorham)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bullfrog\/\" rel=\"tag\">Bullfrog<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/candy-cane\/\" rel=\"tag\">Candy Cane<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/charlie-brown-respect\/\" rel=\"tag\">Charlie Brown (RESPECT)<\/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\/cousin-it\/\" rel=\"tag\">Cousin IT<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/deep-dish\/\" rel=\"tag\">Deep Dish<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/haavaad-respect\/\" rel=\"tag\">Haavaad (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/jackpot\/\" rel=\"tag\">Jackpot<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/lynard-skynyrd\/\" rel=\"tag\">Lynard Skynyrd<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mr-belding-double-respect\/\" rel=\"tag\">Mr. Belding (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/otown-respect\/\" rel=\"tag\">Otown (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/padre-double-respect\/\" rel=\"tag\">Padre (DOUBLE RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/patch-respect\/\" rel=\"tag\">Patch (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/punch-out\/\" rel=\"tag\">Punch Out<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/quick-shot\/\" rel=\"tag\">Quick Shot<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/rafiki\/\" rel=\"tag\">Rafiki<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/spinal-tap-respect\/\" rel=\"tag\">Spinal Tap (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/tadpole-2-0-silverio\/\" rel=\"tag\">Tadpole (2.0 - Silverio)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/urraca\/\" rel=\"tag\">Urraca<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Patch, Bench, Lynyrd Skynard, Spinal Tap, Cold Cut, Haavaad, Rafiki, BullFrog, Bono, Abu <\/li><\/ul><\/div><p>6:00 am a few Shovel Flags dug in deeply<br \/>\nEC BROGA<br \/>\nEC Run<br \/>\nEC Ruck<\/p>\n<p>7:00 a total of 26 HIM circle up in 3 closely related mini AOs and we are moving;<\/p>\n<p>**Abu: KB Beatdown<br \/>\nSingle KB Warmup x5 each side<br \/>\nDead Clean<br \/>\nDeadlift<br \/>\nPush Press<br \/>\nSnatch<br \/>\nThruster<br \/>\nBent Over Rows<br \/>\nSingle Leg RDL<br \/>\nRDL<\/p>\n<p>Double KB THANG<br \/>\n3 rounds<br \/>\nPlank Row R x 5, Plank Row L x 5<br \/>\nDouble BentOver Row x 5<br \/>\n10 Merkins<\/p>\n<p>3 Rounds<br \/>\nClean R Deadlift L, Clean L Deadlift<br \/>\nR, Double Clean = 1&#215;5<br \/>\n20 Air Squats<\/p>\n<p>3 Rounds<br \/>\nThruster R, Thruster L, Double<br \/>\nThruster x 5<\/p>\n<p>3 Rounds<br \/>\nSingle Leg RDL R x 5, Single Leg<br \/>\nRDL L x 5, RDLx5<br \/>\n20 Merkins<\/p>\n<p>**BullFrog-RUCK<br \/>\nWarm Ups<\/p>\n<p>2 sandbags on the Litter rotations of 4 around BLP and through the green trails<\/p>\n<p>Several halts along the way for Pax Choice and Q lead PT with rucks<\/p>\n<p>Many Peaks and Valleys were traveled throughout-HIM pushing one another for the next 43 feet<\/p>\n<p>Mumble Chatter and words of experience from GRT and GR veterans <\/p>\n<p>**Bono-stepped up at the last minute to allow Tonka to attend to the inner circle of the Concentrica<br \/>\nRunners explored Vicksburg, Blackwater, Corey Ridge.<br \/>\nTook the XC cut through they use around the back field.<br \/>\nTotal of a 5K in for EC and 6 miles in for the THANG.<\/p>\n<p>All Circled up at 8:00<\/p>\n<p>Prayers: all injured PAX, all those in recovery of the mind, body, heart and soul<\/p>\n<p>Announcements: GR 26 is ahead of us-Shield Lock Coffeeteria to follow <\/p>\n<p>SHIELD LOCK Town Hall Take Aways<br \/>\n*Getting Right step one<br \/>\n*Candor with Grace<br \/>\n*The Horizontal Relationship Between Men<br \/>\n*A Blade needs a Whetstone before he needs a ShieldLock<br \/>\n*Lead form a position of Love<br \/>\n*Disagree but do not be disagreeable<br \/>\n*Hedge My Brothers Peak against My Valleys and vice versa<br \/>\n*Not Rules but Recommendations fed from experience of failure and success<\/p>\n<p>Humbled, Recharged and Honored<br \/>\nSYITG<br \/>\nPatch<br \/>\nShield Lock Q<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"416514\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">3<\/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\/27\/2021 QIC: Abu, Bono, BullFrog Pax: 2-Stop, Abu, Bench, Bono, Brass Monkey, Breezy (Gorham), Bullfrog, Candy Cane, Charlie Brown (RESPECT), Clipper, Cold-Cut (DOUBLE RESPECT), Cousin IT, Deep Dish, Haavaad (RESPECT), Jackpot, Lynard Skynyrd, Mr. Belding (DOUBLE RESPECT), Otown (RESPECT), Padre (DOUBLE RESPECT), Patch (RESPECT), Punch Out, Quick Shot, Rafiki, Spinal Tap (RESPECT), Tadpole (2.0 [&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":[487],"tags":[2057,95,162,3,2308,2800,2822,2166,109,2865,101,2,2192,2204,2384,266,206,99,2153,565,171,2827,1181,119,2850,2742],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416514"}],"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=416514"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416514\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=416514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=416514"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=416514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}