{"id":417849,"date":"2022-03-03T09:19:52","date_gmt":"2022-03-03T14:19:52","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=417849"},"modified":"2022-03-03T09:19:52","modified_gmt":"2022-03-03T14:19:52","slug":"kbs-from-farmville","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-good-fight\/kbs-from-farmville\/","title":{"rendered":"KB&#8217;s from Farmville&#8230;"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 03\/03\/2022 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Scotty Moe <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/abu\/\" rel=\"tag\">Abu<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bartman\/\" rel=\"tag\">Bartman<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/bench\/\" rel=\"tag\">Bench<\/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\/monarch\/\" rel=\"tag\">Monarch<\/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\/pusher-chanas\/\" rel=\"tag\">Pusher (Chanas)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/scotty-moe\/\" rel=\"tag\">Scotty Moe<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/the-closed-hand\/\" rel=\"tag\">The Closed Hand<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/wimpie\/\" rel=\"tag\">Wimpie<\/a> <\/span><\/li> <\/ul><\/div><p>Warm-up: SSH, Mike Phelps, Arm Circles, Good mornings, Tap run and fruity warm up.<\/p>\n<p>The Thang: Lunge to tree with KB while partner does swings and then flapjack, KB overhead while partner does thrusters and then flapjack, farmer carry both kbs while partner does hand release merkins.<\/p>\n<p>Circle up and letting everyone call cadence on various movements involving both hands. Had time to get a little work in at the shelter and ended with Wimpy leading us in 5 curls!<\/p>\n<p>COT\/BOM<\/p>\n<ul>\n<li>Abu&#8217;s GA with decisions to make<\/li>\n<li>Punch Out dealing with groin issue<\/li>\n<li>Wimpy son recovering from ACL surgery<\/li>\n<li>Steamy and his health<\/li>\n<li>Bartman and Bench co-q next week<\/li>\n<\/ul>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"417849\">    <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: 03\/03\/2022 QIC: Scotty Moe Pax: Abu, Bartman, Bench, Cold-Cut (DOUBLE RESPECT), Cousin IT, Monarch, Mr. Belding (DOUBLE RESPECT), Pusher (Chanas), Scotty Moe, The Closed Hand, Wimpie Warm-up: SSH, Mike Phelps, Arm Circles, Good mornings, Tap run and fruity warm up. The Thang: Lunge to tree with KB while partner does swings and then flapjack, [&hellip;]<\/p>\n","protected":false},"author":220,"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":[78],"tags":[95,1314,162,101,2,2300,206,2870,1222,141,4],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417849"}],"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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=417849"}],"version-history":[{"count":1,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417849\/revisions"}],"predecessor-version":[{"id":417851,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417849\/revisions\/417851"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=417849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=417849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=417849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}