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{"id":416640,"date":"2020-08-24T16:56:37","date_gmt":"2020-08-24T21:56:37","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=416640"},"modified":"2020-08-24T16:57:02","modified_gmt":"2020-08-24T21:57:02","slug":"honoring-the-nine-fallen","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2020\/08\/24\/honoring-the-nine-fallen\/","title":{"rendered":"Honoring the Nine Fallen"},"content":{"rendered":"\nTen men came to Pontiff to honor nine fallen service members who perished in a training accident on July 27, 2020.<\/p>\n\n\n\n
Warmup<\/u><\/strong><\/p>\n\n\n\nAfter the standard F3 disclaimer, a mosey to the rock pile for a warmup all in cadence x27: SSH, IW, MC, GG, and PJ<\/p>\n\n\n\n
Thang<\/u><\/strong><\/p>\n\n\n\nAfter the warmup, the PAX selected a rock and moseyed to the 50-yard line of the football field for the following nine exercises x27, all in cadence, with a sprint to opposing goal lines between exercises:<\/p>\n\n\n\n
Round 1- Overhead presses 1:1<\/p>\n\n\n\n
Round 2-Jump Squats- 1:1<\/p>\n\n\n\n
Round 3- Curls 1:1<\/p>\n\n\n\n
Round 4- Dying Cockroaches 2:1<\/p>\n\n\n\n
Round 5- Squat Presses 1:1<\/p>\n\n\n\n
Round 6- Diamond Merkins 1:1<\/p>\n\n\n\n
Round 7- Chest Presses 2:1<\/p>\n\n\n\n
Round 8- Prisoner Lunges 2:1<\/p>\n\n\n\n
Round 9- Rows 2:1<\/p>\n\n\n\n
After completing the above, PAX circled for what YHC calls a RING OF NAPALM:<\/p>\n\n\n\n
PAX held Al Gore while the lead PAX began 2 is 1 Bonnie Blairs, which eventually became 4-count Bonnie Blairs. At the fifth exercise, the next PAX in the circuit began his ten exercises.<\/p>\n\n\n\n
PAX held leg lifts, while the lead PAX began 4-count observations. At the fifth exercise, the next PAX in the circuit began his ten exercises.<\/p>\n\n\n\n
PAX held the plank of their choice while the lead PAX began 2 is 1 T-pushups. At the fifth exercise, the next PAX in the circuit began his ten exercises. <\/p>\n\n\n\n
Upon completion, PAX moseyed back to the rock pile to return the rocks, then back to the flag.\u00a0 <\/p>\n\n\n\n
COT:<\/strong> Announcements, intentions, prayer, and named the FNG (Short-n-Sweet). Mahatma led the group in the pledge of allegiance.\u00a0 Thanks to Vagabond for a grand flag!<\/p>\n
+2<\/span><\/a><\/div><\/div> <\/div><\/div>
<\/div>","protected":false},"excerpt":{"rendered":"
Ten men came to Pontiff to honor nine fallen service members who perished in a training accident on July 27, 2020. Warmup After the standard F3 disclaimer, a mosey to the rock pile for a warmup all in cadence x27: SSH, IW, MC, GG, and PJ Thang After the warmup, the PAX selected a rock […]<\/p>\n","protected":false},"author":2010,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Boo-Boo","_f3nola_post_pax":"Belloq, Boo-Boo, Double Fudge, FracSac, Hand Grenada, Mahatma, Short-n-Sweet, Triple Shift, Vagabond, War Eagle","_f3nola_post_workout_date":"8\/7\/2020"},"categories":[18,21,1],"tags":[496,1875,1872,321,1928,340,1953,150,305,1749,627],"class_list":["post-416640","post","type-post","status-publish","format-standard","hentry","category-backblasts","category-new-orleans","category-uncategorized","tag-belloq","tag-boo-boo-3","tag-double-fudge","tag-fracsac","tag-hand-grenada-3","tag-mahatma","tag-short-n-sweet","tag-the-uptowner","tag-triple-shift","tag-vagabond","tag-war-eagle"],"yoast_head":"\n
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