<\/div>","protected":false},"excerpt":{"rendered":"

DISCLAIMER, let\u2019s mosey\u2026 COP: -IW x 30 IC -Mt Climbers x 30 IC -Arm Circles x 30 IC (15 ea. dir.) Grab a rock and let\u2019s mosey to the shelter: 1. Bulgarian Split Lunge (30 sec\/ea leg) 2. Shoulder Press 3. Goblet Squat 4. T-pushup 5. Alternating Step-up w\/rock 6. …<\/p>\n","protected":false},"author":31,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Amnesty","_f3nola_post_pax":"Rudy, Kooch, Triple Shift, Bodie, War Eagle, Tool, Mahatma, Mamby, Pai Gow, Shorty, Marlin, Handgrenada, Amnesty-YHC","_f3nola_post_workout_date":"11\/05\/18"},"categories":[21],"tags":[23,165],"class_list":["post-397748","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-rock-city","tag-spartacus"],"_f3nola_post_pax":"Rudy, Kooch, Triple Shift, Bodie, War Eagle, Tool, Mahatma, Mamby, Pai Gow, Shorty, Marlin, Handgrenada, Amnesty-YHC","_f3nola_post_qic":"Amnesty","_f3nola_post_workout_date":"11\/05\/18","aa":"","ss":"","yoast_head":"\n