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-Welcome to F3 -Be careful, but push yourself as hard as you possibly can w\/o causing permanent damage(or just a little) -Warm Up -Grab a rock – alternating rifle carry & holding rock out in front -Pavillion – Right\/Left leg step ups\/Shoulder press\/curls\/bench press -Hill – Quadrophrlia w\/ rock straight …<\/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":"Bogey","_f3nola_post_pax":"Bogey, Door Dash, Fracsac, Hand Grenada, Mayhem, Pai Gow, Papa Smurf, Rougarou, Rudy, Scantron, Triple Shift","_f3nola_post_workout_date":"2024-01-29"},"categories":[21],"tags":[330,1870,321,459,2389,522,1869,23,876,302,875,305],"class_list":["post-439184","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-bogey","tag-door-dash","tag-fracsac","tag-hand-grenada","tag-mayhem","tag-pai-gow","tag-papa-smurf","tag-rock-city","tag-rougarou","tag-rudy","tag-scantron","tag-triple-shift"],"_f3nola_post_pax":"Bogey, Door Dash, Fracsac, Hand Grenada, Mayhem, Pai Gow, Papa Smurf, Rougarou, Rudy, Scantron, Triple Shift","_f3nola_post_qic":"Bogey","_f3nola_post_workout_date":"2024-01-29","aa":"","ss":"","yoast_head":"\n