{"id":417241,"date":"2022-01-10T14:51:13","date_gmt":"2022-01-10T19:51:13","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=417241"},"modified":"2022-01-10T20:16:04","modified_gmt":"2022-01-11T01:16:04","slug":"fireball","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/a-boy-named-sue\/fireball\/","title":{"rendered":"Fireball"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 01\/10\/2022 <\/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\/blueprint\/\" rel=\"tag\">Blueprint<\/a>, <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\/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\/doppler-smith\/\" rel=\"tag\">Doppler (Smith)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/drone\/\" rel=\"tag\">Drone<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/fin\/\" rel=\"tag\">Fin<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/grapevine-respect\/\" rel=\"tag\">Grapevine (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\/psycho\/\" rel=\"tag\">Psycho<\/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\/short-round-respect\/\" rel=\"tag\">Short Round (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/soft-shell-respect\/\" rel=\"tag\">Soft Shell (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/spinal-tap-respect\/\" rel=\"tag\">Spinal Tap (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/wimpie\/\" rel=\"tag\">Wimpie<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> FNG - Freshman <\/li><li><strong>Extra Credit:<\/strong> Spinal Tap, Breezy <\/li><\/ul><\/div><p class=\"p1\">Two things to know. 1) Abu and Grammar started talking about naming their KB workouts for Sue, dumb names like Lick my Chicken and My Little Pony, so YHC jumped on that bandwagon. Figured Fireballs are hot, so this is the Fireball Edition. 2) My PT asked me to get my foot x-rayed to see if there\u2019s a stress fracture in my heel. That means as a Q, I\u2019m in control\u2026so no running, just FIREBALLS. 19 studs posted at Sue for a HOT one.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\"><span style=\"text-decoration: underline;\"><span class=\"s1\"><b>Warmup<\/b><\/span><\/span>:<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">10 burpees<\/li>\n<li class=\"li1\">10 Carolina Dry Docks<\/li>\n<li class=\"li1\">10 Squats<\/li>\n<li class=\"li1\">10 KB Swings<\/li>\n<li class=\"li1\">10 burpees (20b)<\/li>\n<\/ul>\n<p class=\"p1\"><span style=\"text-decoration: underline;\"><span class=\"s1\"><b>The Thang:<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/span><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>AMRAP 1 &#8211; 12 min<\/b><\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">10 Burpees (10b x rounds)<span class=\"Apple-converted-space\">\u00a0 <\/span>(Gotta Yell &#8211; <span class=\"s1\"><b>Fireball<\/b><\/span> on 1st burpee for each round)<\/li>\n<li class=\"li1\">10 OH press<\/li>\n<li class=\"li1\">10 KB Curls<\/li>\n<li class=\"li1\">10 High pulls<\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\"><b>AMRAP 2 &#8211; 12 min<\/b><\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">10 Burpees (Fireball)<\/li>\n<li class=\"li1\">10 RSLD Right<\/li>\n<li class=\"li1\">10 RSLD Left<\/li>\n<li class=\"li1\">10 Goblet Squats<\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\"><b>AMRAP 3 &#8211; 8 min<\/b><\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">10 Burpees (Fireball)<\/li>\n<li class=\"li1\">10 KB Deadlift<\/li>\n<li class=\"li1\">10 V-Ups<\/li>\n<li class=\"li1\">10 KB Goblet Sit-ups<\/li>\n<\/ul>\n<p class=\"p1\">The Q finished with 174 burpees<\/p>\n<p class=\"p1\"><span style=\"text-decoration: underline;\"><span class=\"s1\"><b>COT\/BOM<\/b><\/span><\/span>: Prayers for Bono\u2019s recovery; Cold Cut was our 6th man and shared his story of Papa Smurf EHing him; Prayers for Wimpies friend\u2019s son; prayers for ShortRound\u2019s relative<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Moleskin<\/strong><\/span>: Today would have been an easy day to skip. Technically, I couldn&#8217;t run, so instead of fartsacking, I designed a Q that didn&#8217;t force us to run&#8230;at all. Instead, I leaned into the new challenge that Grammar, Grout and I are doing &#8211; MABA. This is a challenge out of St Louis where we do 100 burpees each day. It sucks, and it&#8217;s just what I needed. It doesn&#8217;t hurt doing burpees, so I&#8217;m in business. Just hoping x-rays don&#8217;t find a stress fracture that my PT was worried about&#8230;<\/p>\n<p>I was also reminded about the joy of F3 this morning. Doing stupid stuff, like yelling Fireball just so I can keep up with how far ahead Fin is makes it fun. Having Wimpie and Cold Cut wonder around the circle was fun. Talking our FNG &#8211; Freshman and figuring out he want to AGHS where I was a AP was fun. Posting photos from the yearbook is priceless. I think it&#8217;s important to remember to both have high standards while working the pax out AND being completely stupid and not taking yourself seriously as a Q. Today felt good.<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"417241\">    <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: 01\/10\/2022 QIC: Bono Pax: Blueprint, Bono, Breezy (Gorham), Bullfrog, Cold-Cut (DOUBLE RESPECT), Cousin IT, Doppler (Smith), Drone, Fin, Grapevine (RESPECT), Padre (DOUBLE RESPECT), Psycho, Punch Out, Quick Shot, Short Round (RESPECT), Soft Shell (RESPECT), Spinal Tap (RESPECT), Wimpie FNGs|Visiting Pax: FNG &#8211; Freshman Extra Credit: Spinal Tap, Breezy Two things to know. 1) Abu [&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":[2401],"tags":[2793,3,2800,2822,101,2,2828,2512,2378,2823,2153,174,171,2827,2731,1958,119,4],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417241"}],"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=417241"}],"version-history":[{"count":5,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417241\/revisions"}],"predecessor-version":[{"id":417251,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417241\/revisions\/417251"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=417241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=417241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=417241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}