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1.0F3 New Orleanshttps://www.f3nola.comRudyhttps://www.f3nola.com/author/rudy/4 Corners - from Vagabond – F3 New Orleansrich600338<blockquote class="wp-embedded-content" data-secret="7y8kDLF1H1"><a href="https://www.f3nola.com/2023/09/20/4-corners-from-vagabond/">4 Corners – from Vagabond</a></blockquote><iframe sandbox="allow-scripts" security="restricted" src="https://www.f3nola.com/2023/09/20/4-corners-from-vagabond/embed/#?secret=7y8kDLF1H1" width="600" height="338" title="“4 Corners – from Vagabond” — F3 New Orleans" data-secret="7y8kDLF1H1" frameborder="0" marginwidth="0" marginheight="0" scrolling="no" class="wp-embedded-content"></iframe><script>
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Warmup 2 laps round track with rock – 15 reps each corner Rows overhead press curl Knee lunges rock twist Parking lot – conveyor partner up 1 pax runs to end of lot with rock rifle carry drops rock and backpeddles back Pax 2 big bois while waiting then backward …