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Chilly but pleasant 47 degrees. 3 man ensemble this morning for the weekly \u201cget your week started\u201d beatdown, AKA, the Milestone Marsh. Brief warmup of SSHs, grass grabbers, High knees, butt kicks. Head over to bars to get started. 5 sets of pull ups, alternating with big boys sit ups. …<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Waterpik","_f3nola_post_pax":"The Hammer, Bird","_f3nola_post_workout_date":"2024-01-08"},"categories":[24],"tags":[223,35,643],"class_list":["post-438723","post","type-post","status-publish","format-standard","hentry","category-northshore","tag-milestone-marsh","tag-the-birdcage","tag-the-hammer"],"_f3nola_post_pax":"The Hammer, Bird","_f3nola_post_qic":"Waterpik","_f3nola_post_workout_date":"2024-01-08","aa":"","ss":"","yoast_head":"\n