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1.0F3 New Orleanshttps://www.f3nola.comThe Mannyhttps://www.f3nola.com/author/the-manny/Diamonds In The Rough – F3 New Orleansrich600338<blockquote class="wp-embedded-content" data-secret="X2dC7hmBr1"><a href="https://www.f3nola.com/2019/08/24/diamonds-in-the-rough/">Diamonds In The Rough</a></blockquote><iframe sandbox="allow-scripts" security="restricted" src="https://www.f3nola.com/2019/08/24/diamonds-in-the-rough/embed/#?secret=X2dC7hmBr1" width="600" height="338" title="“Diamonds In The Rough” — F3 New Orleans" data-secret="X2dC7hmBr1" frameborder="0" marginwidth="0" marginheight="0" scrolling="no" class="wp-embedded-content"></iframe><script> /*! This file is auto-generated */ !function(d,l){"use strict";l.querySelector&&d.addEventListener&&"undefined"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!/[^a-zA-Z0-9]/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret="'+t.secret+'"]'),o=l.querySelectorAll('blockquote[data-secret="'+t.secret+'"]'),c=new RegExp("^https?:$","i"),i=0;i<o.length;i++)o[i].style.display="none";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute("style"),"height"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):"link"===t.message&&(r=new URL(s.getAttribute("src")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener("message",d.wp.receiveEmbedMessage,!1),l.addEventListener("DOMContentLoaded",function(){for(var e,t,s=l.querySelectorAll("iframe.wp-embedded-content"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute("data-secret"))||(t=Math.random().toString(36).substring(2,12),e.src+="#?secret="+t,e.setAttribute("data-secret",t)),e.contentWindow.postMessage({message:"ready",secret:t},"*")},!1)))}(window,document); </script> Warmarama: 10 reps IC for each exercise: Toe Touches, Wind Mills, Imperial Walkers, Slow Squats, Side Straddle Hops, Seal Jacks,  High Knees, Butt Kicks, Forward Arm Circles, Reverse Arm Circles, Overhead Claps Mosey Circle Burp…… All pacs formed the best circle that 22 guys could make. Everyone starts doing High …