{"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='51ea512f2a' 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 v17.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hold the Rock - from Bogey &ndash; 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