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{"id":439184,"date":"2024-01-31T21:24:16","date_gmt":"2024-02-01T02:24:16","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/"},"modified":"2024-01-31T21:24:16","modified_gmt":"2024-02-01T02:24:16","slug":"hold-the-rock-from-bogey","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/","title":{"rendered":"Hold the Rock – from Bogey"},"content":{"rendered":"

-Welcome to F3
\n-Be careful, but push yourself as hard as you possibly can w\/o causing permanent damage(or just a little)
\n-Warm Up
\n-Grab a rock – alternating rifle carry & holding rock out in front
\n-Pavillion – Right\/Left leg step ups\/Shoulder press\/curls\/bench press
\n-Hill – Quadrophrlia w\/ rock straight out going up and straight up going down\/rinse and repeat 5X
\n-Gym – Alternating Calf raises & squats 3rounds
\n-Hamma Trsin – all I\u2019m sayin
\n-Finish up with a little Marie
\n-Backbto the Flag
\n-Nameorama
\n-Intentions\/Ball O Man\/Thank God for Mothers<\/p>\n