{"id":417889,"date":"2022-03-07T09:16:21","date_gmt":"2022-03-07T14:16:21","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=417889"},"modified":"2022-03-09T09:36:14","modified_gmt":"2022-03-09T14:36:14","slug":"blastoff-3-4","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/blast-off\/blastoff-3-4\/","title":{"rendered":"Blastoff 3\/4"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 03\/04\/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\/madoff\/\" rel=\"tag\">Madoff<\/a> <\/span><\/li> <\/ul><\/div><p>We had to throw a workout together on the fly do to Abu\u2019s injury.<\/p>\n<p>Warm up: \u00a0side straddle hop, good mornings, good evenings, and cotton pickers<\/p>\n<p>2 sets of 15 merkins and hallelujah\u2019s<\/p>\n<p>Moseyed to the rock pile for 3 sets of 7\u2019s, tricep extensions, shoulder press, and bent over rows. \u00a0We ran around the small circle in between sets.<\/p>\n<p>We then ran to the track and at the 4 breaks we did Squats, merkins, WWII\u2019s, and Money Humpers.<\/p>\n<p>We then moseyed to the picnic area for 3 sets of 15 Irkens, dips, and Hallelujahs<\/p>\n<p>Moseyed back to the flag for Mary.<\/p>\n<p>Prayer Request: Injured Pax and Ukraine<\/p>\n<p>Announcements. Grow Ruck<\/p>\n<p>Not tagged: La Pinta<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"417889\">    <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\/04\/2022 QIC: Madoff Pax: Bookworm (RESPECT), Madoff We had to throw a workout together on the fly do to Abu\u2019s injury. Warm up: \u00a0side straddle hop, good mornings, good evenings, and cotton pickers 2 sets of 15 merkins and hallelujah\u2019s Moseyed to the rock pile for 3 sets of 7\u2019s, tricep extensions, shoulder press, [&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":[84],"tags":[117,2784],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417889"}],"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=417889"}],"version-history":[{"count":1,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417889\/revisions"}],"predecessor-version":[{"id":417890,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/417889\/revisions\/417890"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=417889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=417889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=417889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}