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{"id":413565,"date":"2020-04-14T21:47:05","date_gmt":"2020-04-15T02:47:05","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=413565"},"modified":"2020-04-14T21:47:11","modified_gmt":"2020-04-15T02:47:11","slug":"pre-blast-sponsored-by-urban-south","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2020\/04\/14\/pre-blast-sponsored-by-urban-south\/","title":{"rendered":"PRE BLAST: Sponsored by Urban South"},"content":{"rendered":"\nBEATDOWN SPONSORED BY URBAN SOUTH: Pre-Blast<\/strong><\/p>\n\n\n\nWarm up: SSH X 20, Imp Walker x 20, Mtn Climbers, x 20 Lunges L and R x 20<\/p>\n\n\n\n
10 8 count Body Builders<\/p>\n\n\n\n
MERK session aka: Who Dat Ale.<\/strong><\/p>\n\n\n\n12 In Cadence Merk Diamond, Merk Stagger Left, Stagger Right, Merk Wide<\/p>\n\n\n\n
10 8 Count Body Builders (20)<\/p>\n\n\n\n
BACK SESSION: HOLY ROLLERS<\/strong><\/p>\n\n\n\nSuperman to Bow 10 times<\/p>\n\n\n\n
T W Y \u2013s x 20 (In Cadence)<\/p>\n\n\n\n
Bird Dogs<\/p>\n\n\n\n
Bridge\/Wife Pleasers<\/p>\n\n\n\n
One leg Wife Pleasers L\/R<\/p>\n\n\n\n
Shoulder Taps<\/p>\n\n\n\n
10 8 Count Body Builders (30)<\/p>\n\n\n\n
PLANK SESSION: 2nd<\/sup> Set It\u2019s a pilsner \u2013my favorite<\/strong><\/p>\n\n\n\nPlank Jacks<\/p>\n\n\n\n
Taps<\/p>\n\n\n\n
Plank Walks<\/p>\n\n\n\n
Hand to Foot Planks<\/p>\n\n\n\n
JLOs<\/p>\n\n\n\n
Mat Jumps<\/p>\n\n\n\n
Peter Parkers<\/p>\n\n\n\n
Parker Peters<\/p>\n\n\n\n
10 8 Count Body Builders (40)<\/p>\n\n\n\n
FINALE:\u00a0 MONSTER MARY \u2013 AKA PARADISE PARK\u00a0\u00a0 45 secs on 15 off<\/strong><\/p>\n\n\n\nLBC<\/p>\n\n\n\n
LBT<\/p>\n\n\n\n
Roaches<\/p>\n\n\n\n
Bugs<\/p>\n\n\n\n
Hello Dolly<\/p>\n\n\n\n
Flutter<\/p>\n\n\n\n
Rosalitas<\/p>\n\n\n\n
Iron Cross<\/p>\n\n\n\n
Freddie Mercury<\/p>\n\n\n\n
Low Country Crab<\/p>\n\n\n\n
Donkey Kicks<\/p>\n\n\n\n
Carolina Dry Docks<\/p>\n\n\n\n
Russian Twist<\/p>\n\n\n\n
Lunges Forward and Backward<\/p>\n\n\n\n
Lunges Sideways Left and Right<\/p>\n\n\n\n
8 Count Body Builders (50) *I want to finish with this activity<\/p>\n\n\n\n
WORST CASE SCENARIO: If we finish early I plan on finishing with Jack Webb *Cinnamon Toast Crunch Sout<\/p>\n
+2<\/span><\/a><\/div><\/div> <\/div><\/div>
<\/div>","protected":false},"excerpt":{"rendered":"
BEATDOWN SPONSORED BY URBAN SOUTH: Pre-Blast Warm up: SSH X 20, Imp Walker x 20, Mtn Climbers, x 20 Lunges L and R x 20 10 8 count Body Builders MERK session aka: Who Dat Ale. 12 In Cadence Merk Diamond, Merk Stagger Left, Stagger Right, Merk Wide 10 8 …<\/p>\n","protected":false},"author":17,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Reluctant Yankee","_f3nola_post_pax":"TBD","_f3nola_post_workout_date":"4\/15\/2020"},"categories":[21],"tags":[308,35],"class_list":["post-413565","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-reluctant-yankee","tag-the-birdcage"],"yoast_head":"\n
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