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1.0F3 New Orleanshttps://www.f3nola.comRudyhttps://www.f3nola.com/author/rudy/Dirty McDooty - from Vagabond – F3 New Orleansrich600338<blockquote class="wp-embedded-content" data-secret="l3JbVMfi2q"><a href="https://www.f3nola.com/2024/10/27/dirty-mcdooty-from-vagabond-2/">Dirty McDooty – from Vagabond</a></blockquote><iframe sandbox="allow-scripts" security="restricted" src="https://www.f3nola.com/2024/10/27/dirty-mcdooty-from-vagabond-2/embed/#?secret=l3JbVMfi2q" width="600" height="338" title="“Dirty McDooty – from Vagabond” — F3 New Orleans" data-secret="l3JbVMfi2q" frameborder="0" marginwidth="0" marginheight="0" scrolling="no" class="wp-embedded-content"></iframe><script>
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Warm up in motion run backwards a lot Dirty McDeuce Exercise and bear crawl ramp and run around gym Merkins Big bois Squats Curls Flashers Bonnie Blair’s 2 is 1 overhead press LBCs Side lunges shoulder taps 2 is 1 V ups Lunges 2 is 1 chest press Russian twist …