{"id":417765,"date":"2022-02-21T20:41:04","date_gmt":"2022-02-22T01:41:04","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=417765"},"modified":"2022-02-21T20:41:04","modified_gmt":"2022-02-22T01:41:04","slug":"breakdown-2-21","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/breakdown\/breakdown-2-21\/","title":{"rendered":"Breakdown 2\/21"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 02\/21\/2022 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Madoff <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bookworm-respect\/\" rel=\"tag\">Bookworm (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/frank-the-tank\/\" rel=\"tag\">Frank the Tank<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ma-bell\/\" rel=\"tag\">Ma Bell<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/madoff\/\" rel=\"tag\">Madoff<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/monarch\/\" rel=\"tag\">Monarch<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/otown-respect\/\" rel=\"tag\">Otown (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/redbox\/\" rel=\"tag\">RedBox<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ron-swanson\/\" rel=\"tag\">Ron Swanson<\/a> <\/span><\/li> <\/ul><\/div><p>It was a beautiful morning a BLP with very little wind for a change.<\/p>\n<p>Warm up: 25 side straddle hops, 10 good mornings, 10 good evenings, 10 Cotten pickers.<\/p>\n<p>Moseyed over to the rock pile. \u00a0We did 3 sets of 15 curls for the girls, tricep extensions, shoulder press and bent over rows. \u00a0We ran around the little circle in between each set.<\/p>\n<p>Monseyed over to the middle of the park. \u00a0We partnered up and did 3 sets of squats, lunges, and monkey humpers. \u00a0While one partner did the exercise the other ran to the second light pole.<\/p>\n<p>Then moseyed over to the picnic areas for 3 sets of 15 irkens and dips.<\/p>\n<p>Then moseyed over to the flag for some Merry.<\/p>\n<p>Prayers: Family\/friends of plane accident victims Downeast and Injured Pax<\/p>\n<p>Announcements: Grow Ruck, 7 year anniversary, Remember to vote for awards<\/p>\n<p>6th man: Ma Bell<\/p>\n<p>Not tagged: La Pinta<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"417765\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">0<\/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: 02\/21\/2022 QIC: Madoff Pax: Bookworm (RESPECT), Frank the Tank, Ma Bell, Madoff, Monarch, Otown (RESPECT), RedBox, Ron Swanson It was a beautiful morning a BLP with very little wind for a change. Warm up: 25 side straddle hops, 10 good mornings, 10 good evenings, 10 Cotten pickers. Moseyed over to the rock pile. \u00a0We [&hellip;]<\/p>\n","protected":false},"author":426,"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":[76],"tags":[117,1424,249,2784,2300,99,2164,2853],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417765"}],"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\/426"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=417765"}],"version-history":[{"count":1,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417765\/revisions"}],"predecessor-version":[{"id":417768,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417765\/revisions\/417768"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=417765"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=417765"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=417765"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}