{"id":416863,"date":"2021-12-22T08:07:40","date_gmt":"2021-12-22T13:07:40","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=416863"},"modified":"2021-12-22T10:20:17","modified_gmt":"2021-12-22T15:20:17","slug":"also-a-ringing-wet-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-school-yard\/also-a-ringing-wet-beatdown\/","title":{"rendered":"Also a RINGING WET BEATDOWN"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 12\/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\/charlie-brown-respect\/\" rel=\"tag\">Charlie Brown (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/drone\/\" rel=\"tag\">Drone<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/psycho\/\" rel=\"tag\">Psycho<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/slim-jim-double-respect\/\" rel=\"tag\">Slim Jim (DOUBLE RESPECT)<\/a> <\/span><\/li> <\/ul><\/div><p>For my first Q at the schoolyard I thought I would look back 17 months at my first F3 Post as an FNG, which was at the schoolyard and led by Showboat. Thanks to Psycho for the invite! If I recall it was also a rainy morning albeit not as chilly.<\/p>\n<p>Warmup:<\/p>\n<p>Pledge of Allegiance,\u00a020 SSH, 10 Flying Eagles(Good Morning Squats), 10 Arm Circles forward then back, 15 Hallelujahs, 20 SSH<\/p>\n<p>The Thang:<\/p>\n<p>Mosey west down Red Banks Rd to the Church<\/p>\n<p>Circle up for two rounds of 25 Merkins, 25 Squats, 25 Plank Jacks<\/p>\n<p>Shift over to the parking lot and lunge for 10 parking spaces, followed by Burpee\/Long Jump for 10 spaces then sprint back<\/p>\n<p>Circle up for one more round of 15 Merkins, 20 Squats and 25 Plank Jacks<\/p>\n<p>Mosey back to the Hill behind the middle school<\/p>\n<p>7&#8217;s: Plank Jacks at the bottom of the hill, Bear Crawl to the top, Mountain Climbers, walk down<\/p>\n<p>Mosey to the wall near the front of the school, partner up for 20 Merkins while partner holds balls to the wall, switch, Rinse Repeat<\/p>\n<p>10 Bulgarian Split Squats each leg on the ledges at the front of the school, 15 Dips, 20 LBCs, 20 Flutter Kicks, and hold Plank until 6:15 led by Psycho.<\/p>\n<p>COT: Prayed for those who have lost family and loved ones this year, for those travelling and for our country and its leaders.<\/p>\n<p>Thanks men for the push!<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"416863\">    <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: 12\/22\/2021 QIC: Drone Pax: Charlie Brown (RESPECT), Drone, Psycho, Slim Jim (DOUBLE RESPECT) For my first Q at the schoolyard I thought I would look back 17 months at my first F3 Post as an FNG, which was at the schoolyard and led by Showboat. Thanks to Psycho for the invite! If I recall [&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":[85],"tags":[109,2512,174,139],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416863"}],"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=416863"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416863\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=416863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=416863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=416863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}