{"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 &#8211; from Bogey"},"content":{"rendered":"<p>-Welcome to F3<br \/>\n-Be careful, but push yourself as hard as you possibly can w\/o causing permanent damage(or just a little)<br \/>\n-Warm Up<br \/>\n-Grab a rock &#8211; alternating rifle carry &#038; holding rock out in front<br \/>\n-Pavillion &#8211; Right\/Left leg step ups\/Shoulder press\/curls\/bench press<br \/>\n-Hill &#8211; Quadrophrlia w\/ rock straight out going up and straight up going down\/rinse and repeat 5X<br \/>\n-Gym &#8211; Alternating Calf raises &#038; squats 3rounds<br \/>\n-Hamma Trsin &#8211; all I\u2019m sayin<br \/>\n-Finish up with a little Marie<br \/>\n-Backbto the Flag<br \/>\n-Nameorama<br \/>\n-Intentions\/Ball O Man\/Thank God for Mothers<\/p>\n<div class='watch-action'><div class='watch-position align-left'><div class='action-like'><a class='lbg-style1 like-439184 jlk' href='javascript:void(0)' data-task='like' data-post_id='439184' data-nonce='1ccf12b28b' rel='nofollow'><img class='wti-pixel' src='https:\/\/www.f3nola.com\/wp-content\/plugins\/wti-like-post\/images\/pixel.gif' title='Like' \/><span class='lc-439184 lc'>0<\/span><\/a><\/div><\/div> <div class='status-439184 status align-left'><\/div><\/div><div class='wti-clear'><\/div>","protected":false},"excerpt":{"rendered":"<p>-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 &#8211; alternating rifle carry &#038; holding rock out in front -Pavillion &#8211; Right\/Left leg step ups\/Shoulder press\/curls\/bench press -Hill &#8211; Quadrophrlia w\/ rock straight &hellip;<\/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":"<!-- This site is optimized with the Yoast SEO plugin v24.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hold the Rock - from Bogey &#8211; F3 New Orleans<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hold the Rock - from Bogey &#8211; F3 New Orleans\" \/>\n<meta property=\"og:description\" content=\"-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 &#8211; alternating rifle carry &#038; holding rock out in front -Pavillion &#8211; Right\/Left leg step ups\/Shoulder press\/curls\/bench press -Hill &#8211; Quadrophrlia w\/ rock straight &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/\" \/>\n<meta property=\"og:site_name\" content=\"F3 New Orleans\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/f3neworleans\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-01T02:24:16+00:00\" \/>\n<meta name=\"author\" content=\"Rudy\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rudy\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/\"},\"author\":{\"name\":\"Rudy\",\"@id\":\"https:\/\/www.f3nola.com\/#\/schema\/person\/b81aeab452cd04a2aee7f8e6ad0c4841\"},\"headline\":\"Hold the Rock &#8211; from Bogey\",\"datePublished\":\"2024-02-01T02:24:16+00:00\",\"dateModified\":\"2024-02-01T02:24:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/\"},\"wordCount\":105,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.f3nola.com\/#organization\"},\"keywords\":[\"Bogey\",\"Door Dash\",\"FracSac\",\"Hand-Grenada\",\"Mayhem\",\"Pai Gow\",\"Papa Smurf\",\"Rock City\",\"Rougarou\",\"Rudy\",\"Scantron\",\"Triple Shift\"],\"articleSection\":[\"New Orleans\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/\",\"url\":\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/\",\"name\":\"Hold the Rock - from Bogey &#8211; F3 New Orleans\",\"isPartOf\":{\"@id\":\"https:\/\/www.f3nola.com\/#website\"},\"datePublished\":\"2024-02-01T02:24:16+00:00\",\"dateModified\":\"2024-02-01T02:24:16+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.f3nola.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Hold the Rock &#8211; from Bogey\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.f3nola.com\/#website\",\"url\":\"https:\/\/www.f3nola.com\/\",\"name\":\"F3 New Orleans\",\"description\":\"Fitness.  Fellowship. Faith.\",\"publisher\":{\"@id\":\"https:\/\/www.f3nola.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.f3nola.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.f3nola.com\/#organization\",\"name\":\"F3 New Orleans\",\"url\":\"https:\/\/www.f3nola.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.f3nola.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.f3nola.com\/wp-content\/uploads\/2021\/02\/F3-New-Orleans-Logo.png\",\"contentUrl\":\"https:\/\/www.f3nola.com\/wp-content\/uploads\/2021\/02\/F3-New-Orleans-Logo.png\",\"width\":582,\"height\":337,\"caption\":\"F3 New Orleans\"},\"image\":{\"@id\":\"https:\/\/www.f3nola.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/f3neworleans\",\"https:\/\/x.com\/F3NewOrleans\",\"https:\/\/www.instagram.com\/f3nola\/\",\"https:\/\/www.linkedin.com\/groups\/12114144\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.f3nola.com\/#\/schema\/person\/b81aeab452cd04a2aee7f8e6ad0c4841\",\"name\":\"Rudy\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.f3nola.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/41e1aa98c91c82eddaa2311c1501a021?s=96&d=monsterid&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/41e1aa98c91c82eddaa2311c1501a021?s=96&d=monsterid&r=g\",\"caption\":\"Rudy\"},\"url\":\"https:\/\/www.f3nola.com\/author\/rudy\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hold the Rock - from Bogey &#8211; F3 New Orleans","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/","og_locale":"en_US","og_type":"article","og_title":"Hold the Rock - from Bogey &#8211; F3 New Orleans","og_description":"-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 &#8211; alternating rifle carry &#038; holding rock out in front -Pavillion &#8211; Right\/Left leg step ups\/Shoulder press\/curls\/bench press -Hill &#8211; Quadrophrlia w\/ rock straight &hellip;","og_url":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/","og_site_name":"F3 New Orleans","article_publisher":"https:\/\/www.facebook.com\/f3neworleans","article_published_time":"2024-02-01T02:24:16+00:00","author":"Rudy","twitter_misc":{"Written by":"Rudy"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/#article","isPartOf":{"@id":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/"},"author":{"name":"Rudy","@id":"https:\/\/www.f3nola.com\/#\/schema\/person\/b81aeab452cd04a2aee7f8e6ad0c4841"},"headline":"Hold the Rock &#8211; from Bogey","datePublished":"2024-02-01T02:24:16+00:00","dateModified":"2024-02-01T02:24:16+00:00","mainEntityOfPage":{"@id":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/"},"wordCount":105,"commentCount":0,"publisher":{"@id":"https:\/\/www.f3nola.com\/#organization"},"keywords":["Bogey","Door Dash","FracSac","Hand-Grenada","Mayhem","Pai Gow","Papa Smurf","Rock City","Rougarou","Rudy","Scantron","Triple Shift"],"articleSection":["New Orleans"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/","url":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/","name":"Hold the Rock - from Bogey &#8211; F3 New Orleans","isPartOf":{"@id":"https:\/\/www.f3nola.com\/#website"},"datePublished":"2024-02-01T02:24:16+00:00","dateModified":"2024-02-01T02:24:16+00:00","breadcrumb":{"@id":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.f3nola.com\/2024\/01\/31\/hold-the-rock-from-bogey\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.f3nola.com\/"},{"@type":"ListItem","position":2,"name":"Hold the Rock &#8211; from Bogey"}]},{"@type":"WebSite","@id":"https:\/\/www.f3nola.com\/#website","url":"https:\/\/www.f3nola.com\/","name":"F3 New Orleans","description":"Fitness.  Fellowship. Faith.","publisher":{"@id":"https:\/\/www.f3nola.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.f3nola.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.f3nola.com\/#organization","name":"F3 New Orleans","url":"https:\/\/www.f3nola.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.f3nola.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.f3nola.com\/wp-content\/uploads\/2021\/02\/F3-New-Orleans-Logo.png","contentUrl":"https:\/\/www.f3nola.com\/wp-content\/uploads\/2021\/02\/F3-New-Orleans-Logo.png","width":582,"height":337,"caption":"F3 New Orleans"},"image":{"@id":"https:\/\/www.f3nola.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/f3neworleans","https:\/\/x.com\/F3NewOrleans","https:\/\/www.instagram.com\/f3nola\/","https:\/\/www.linkedin.com\/groups\/12114144\/"]},{"@type":"Person","@id":"https:\/\/www.f3nola.com\/#\/schema\/person\/b81aeab452cd04a2aee7f8e6ad0c4841","name":"Rudy","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.f3nola.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/41e1aa98c91c82eddaa2311c1501a021?s=96&d=monsterid&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/41e1aa98c91c82eddaa2311c1501a021?s=96&d=monsterid&r=g","caption":"Rudy"},"url":"https:\/\/www.f3nola.com\/author\/rudy\/"}]}},"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.f3nola.com\/wp-json\/wp\/v2\/posts\/439184","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3nola.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3nola.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3nola.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3nola.com\/wp-json\/wp\/v2\/comments?post=439184"}],"version-history":[{"count":0,"href":"https:\/\/www.f3nola.com\/wp-json\/wp\/v2\/posts\/439184\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3nola.com\/wp-json\/wp\/v2\/media?parent=439184"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3nola.com\/wp-json\/wp\/v2\/categories?post=439184"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3nola.com\/wp-json\/wp\/v2\/tags?post=439184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}