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{"id":441363,"date":"2024-05-24T09:51:50","date_gmt":"2024-05-24T14:51:50","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/05\/24\/7s-at-the-a1c-from-einstein\/"},"modified":"2024-05-24T09:51:50","modified_gmt":"2024-05-24T14:51:50","slug":"7s-at-the-a1c-from-einstein","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/05\/24\/7s-at-the-a1c-from-einstein\/","title":{"rendered":"7s at The A1C – from Einstein"},"content":{"rendered":"

long warmup:
\ntoe touch, good mornings, grass grabbers, arm circles, soccer foot stretch, swimmers,
\nhi jack hi jills, imperial walkers, hillbillies, side straddle hops, etc<\/p>\n

thang;
\nline up at the upper deck end zone for sevens, running to each of the four corners for:
\n4×7 burpees
\n4X14 flutter kicks
\n4×21 merkins
\n4×28 squats
\n4×21 dips
\n4×14 crunches
\n4×7 backward lunges
\nran about a total of 12 football fields
\n10 star jacks before calling time<\/p>\n

chatter was good
\nall worked up a sweat
\nDarkWingDuck prayed us out<\/p>\n