{"id":439784,"date":"2024-03-02T10:33:28","date_gmt":"2024-03-02T15:33:28","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/03\/02\/ol-dirty-funfzehn-from-vagabond\/"},"modified":"2024-03-02T10:33:28","modified_gmt":"2024-03-02T15:33:28","slug":"ol-dirty-funfzehn-from-vagabond","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/03\/02\/ol-dirty-funfzehn-from-vagabond\/","title":{"rendered":"Ol\u2019 dirty f\u00fcnfzehn &#8211; from Vagabond"},"content":{"rendered":"<p>Warmup<\/p>\n<p>Run to Wisner and back tree weave<\/p>\n<p>Three exercises: legs core arms &#8211; 15 each<\/p>\n<p>situp punches<br \/>\nsquats<br \/>\nmerkins<\/p>\n<p>American hammers<br \/>\nLunges<br \/>\nderkins<\/p>\n<p>v ups<br \/>\nBobby Hurley<br \/>\nDecline shoulder taps 2 is 1<\/p>\n<p>Bicycle crunches legs straight<br \/>\nBonnie Blair<br \/>\nPush up with Nolan Ryan<\/p>\n<p>Pax choice<\/p>\n<p>Sunday mornings<\/p>\n<div class='watch-action'><div class='watch-position align-left'><div class='action-like'><a class='lbg-style1 like-439784 jlk' href='javascript:void(0)' data-task='like' data-post_id='439784' data-nonce='77bf099be2' 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-439784 lc'>+1<\/span><\/a><\/div><\/div> <div class='status-439784 status align-left'><\/div><\/div><div class='wti-clear'><\/div>","protected":false},"excerpt":{"rendered":"<p>Warmup Run to Wisner and back tree weave Three exercises: legs core arms &#8211; 15 each situp punches squats merkins American hammers Lunges derkins v ups Bobby Hurley Decline shoulder taps 2 is 1 Bicycle crunches legs straight Bonnie Blair Push up with Nolan Ryan Pax choice Sunday mornings +1<\/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":"Vagabond","_f3nola_post_pax":"DAX, Fracsac, Heisenberg, Monopoly, Pass Interference, Triple Shift, Vagabond, Wapner","_f3nola_post_workout_date":"2024-02-24"},"categories":[21],"tags":[1013,321,303,2504,2155,1200,305,1749,2387],"class_list":["post-439784","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-dax","tag-fracsac","tag-heisenberg","tag-monopoly","tag-pass-interference","tag-renaissance","tag-triple-shift","tag-vagabond","tag-wapner"],"_f3nola_post_pax":"DAX, Fracsac, Heisenberg, Monopoly, Pass Interference, Triple Shift, Vagabond, Wapner","_f3nola_post_qic":"Vagabond","_f3nola_post_workout_date":"2024-02-24","aa":"","ss":"","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ol\u2019 dirty f\u00fcnfzehn - from Vagabond &#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\/03\/02\/ol-dirty-funfzehn-from-vagabond\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ol\u2019 dirty f\u00fcnfzehn - from Vagabond &#8211; F3 New Orleans\" \/>\n<meta property=\"og:description\" content=\"Warmup Run to Wisner and back tree weave Three exercises: legs core arms &#8211; 15 each situp punches squats merkins American hammers Lunges derkins v ups Bobby Hurley Decline shoulder taps 2 is 1 Bicycle crunches legs straight Bonnie Blair Push up with Nolan Ryan Pax choice Sunday mornings +1\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.f3nola.com\/2024\/03\/02\/ol-dirty-funfzehn-from-vagabond\/\" \/>\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=\"2024-03-02T15:33:28+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\/03\/02\/ol-dirty-funfzehn-from-vagabond\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.f3nola.com\/2024\/03\/02\/ol-dirty-funfzehn-from-vagabond\/\"},\"author\":{\"name\":\"Rudy\",\"@id\":\"https:\/\/www.f3nola.com\/#\/schema\/person\/b81aeab452cd04a2aee7f8e6ad0c4841\"},\"headline\":\"Ol\u2019 dirty f\u00fcnfzehn &#8211; 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