{"id":416833,"date":"2021-12-19T23:37:58","date_gmt":"2021-12-20T04:37:58","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=416833"},"modified":"2021-12-20T12:40:47","modified_gmt":"2021-12-20T17:40:47","slug":"hard-core","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/watchtower\/hard-core\/","title":{"rendered":"Hard Core"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 12\/17\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Bono <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bono\/\" rel=\"tag\">Bono<\/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\/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\/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\/quick-shot\/\" rel=\"tag\">Quick Shot<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/sound-bite\/\" rel=\"tag\">Sound Bite<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/special-delivery\/\" rel=\"tag\">Special Delivery<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/urraca\/\" rel=\"tag\">Urraca<\/a> <\/span><\/li> <\/ul><\/div><p class=\"p1\"><span class=\"s1\">I didn\u2019t want to post today. I needed to rest my legs more because of a lingering calf strain. However as Q, I have control, so the focus today is on the Core, Hard Core. 13 studs posted at the Watchtower. <\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Warmup<\/span><span class=\"s1\">: We utilized an old school Stretch philosophy of warming up. Keep it active. Here\u2019s some of what we did: high knees, butt kickers, Lunge, low lunge w\/elbow, grave digger, Flutter kicks. <\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">The Thang<\/span><span class=\"s1\">: HDT 13.5.2. This was the workout the HTL crew did in 2019 to prep for the Mog Mile. <\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Slo-Mo Sit-ups 4&#215;10<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Sandbag Hip Thruster 3&#215;15<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Sandbag Get up 4&#215;10 (5\/side)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Z press w\/Ruck 3&#215;15<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Sandbag Sit-up Go Heavy (non-stop max reps)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Instead of the 1-mile coupon ruck we started with 2-min of burpees and in one of the few times this Q bent to peer pressure, we did the 60 for 60. It was harder so it made sense. <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s2\">BOM\/COT<\/span><span class=\"s1\"> &#8211; Prayers for the Ammonds family. Cherish each day. All those who are less fortunate. Soundbite\u2019s Aunt Sue. Bench\u2019s friend Coach Lovette. <\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Announcements<\/span><span class=\"s1\"> &#8211; Sign up for GrowRuck. <\/span><\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"416833\">    <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: 12\/17\/2021 QIC: Bono Pax: Bono, Breezy (Gorham), Bullfrog, Candy Cane, Corncrake, Gunny, Jackpot, Padre (DOUBLE RESPECT), Patch (RESPECT), Quick Shot, Sound Bite, Special Delivery, Urraca I didn\u2019t want to post today. I needed to rest my legs more because of a lingering calf strain. However as Q, I have control, so the focus today [&hellip;]<\/p>\n","protected":false},"author":9,"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":[3,2800,2822,2166,2534,2872,2384,2153,565,2827,2477,2878,2742],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416833"}],"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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=416833"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416833\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=416833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=416833"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=416833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}