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{"id":245702,"date":"2016-03-03T13:19:24","date_gmt":"2016-03-03T18:19:24","guid":{"rendered":"http:\/\/f3nation.com\/?p=245702"},"modified":"2016-03-03T13:19:24","modified_gmt":"2016-03-03T18:19:24","slug":"strike-that-reverse-it","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2016\/03\/03\/strike-that-reverse-it\/","title":{"rendered":"Strike that, Reverse it"},"content":{"rendered":"Ten men gathered around the flag right at 5:30am with three more coming in hot. After the planting of a second\u00a0flag, a brief debate about what is considered late and the usual disclaimer, we moseyed to the labyrinth.<\/p>\n
First COP – YHC decided to reverse course and start \u00a0with a little Mary:<\/p>\n
Real Freddie’s x20, Hello Dolly x20, Dying Cockroach x20, \u00a0Flutters x20 & the Russian Twist x20<\/p>\n
Moseyed to the\u00a0mountain <\/span>Hill at the soccer field. T-claps to Vader for not getting run over by a damned old train.<\/p>\nElevens OYO: IW squats, run over the Hill then crossfit merkins<\/p>\n
YHC called halt at 6am with lots more ground to cover in the last 15min (so much time and so little to do…)<\/p>\n
Moseyed to the birdwatcher’s step:<\/p>\n
Dips x20, RLSU x20, Incline Merkins X20, LLSU x20, Derkins X20<\/p>\n
Back to the flag for our traditional warm up COP:<\/p>\n
Plank Jacks x20, Mountain Climbers x20, IW x20 & SSH x20 to close at 6:15<\/p>\n
Name-o-Rama – Welcome Moonshine<\/p>\n
Shout-outs & Prayer<\/p>\n
Good times had by all.<\/p>\n
0<\/span><\/a><\/div><\/div> <\/div><\/div>
<\/div>","protected":false},"excerpt":{"rendered":"
Ten men gathered around the flag right at 5:30am with three more coming in hot. After the planting of a second\u00a0flag, a brief debate about what is considered late and the usual disclaimer, we moseyed to the labyrinth. First COP – YHC decided to reverse course and start \u00a0with a …<\/p>\n","protected":false},"author":43,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Douille","_f3nola_post_pax":"Mulligan, Capt. Morgan, Heisenberg, Bogey, Tool, Amnesty, Reluctant Yankee, Moonshine (FNG), Nip\/Tuck, Cavalier, Jingle Vader, Root & Douille (QIC) ","_f3nola_post_workout_date":"03\/02\/16"},"categories":[21],"tags":[34,35],"class_list":["post-245702","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-audubon-park","tag-the-birdcage"],"_f3nola_post_pax":"Mulligan, Capt. Morgan, Heisenberg, Bogey, Tool, Amnesty, Reluctant Yankee, Moonshine (FNG), Nip\/Tuck, Cavalier, Jingle Vader, Root & Douille (QIC) ","_f3nola_post_qic":"Douille","_f3nola_post_workout_date":"03\/02\/16","aa":"","ss":"","yoast_head":"\n
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