{"id":442066,"date":"2024-07-01T11:25:39","date_gmt":"2024-07-01T16:25:39","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/07\/01\/downrange-visitor-welcome-from-waterpik\/"},"modified":"2024-07-01T11:25:39","modified_gmt":"2024-07-01T16:25:39","slug":"downrange-visitor-welcome-from-waterpik","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/07\/01\/downrange-visitor-welcome-from-waterpik\/","title":{"rendered":"Downrange visitor,- welcome &#8211; from Waterpik"},"content":{"rendered":"<p>The heat and humidity in full effect these days at all AOs.  A couple of more months of that, 3 to be exact. <\/p>\n<p>Warmup SSH, arm circles, hill billys, imperial walkers. <\/p>\n<p>Mosey to playground equipment for 4 sets of  pull ups. <\/p>\n<p>Next, the pax headed toward the lakefront, stopping at each intersection to do some work.<br \/>\nStart with 5 merkins ascend by 5 at each block and also do 10 crunchy frogs and 10 leg raises at every intersection. <\/p>\n<p>On the way back it was Bobby hurleys and Smurf jacks X 10 at each block. <\/p>\n<p>Good to be with you all in the gloom.  <\/p>\n<p>And a big welcome from down range visitor, crawfish, from Charleston , South Carolina, who is in town visiting his parents.  <\/p>\n<div class='watch-action'><div class='watch-position align-left'><div class='action-like'><a class='lbg-style1 like-442066 jlk' href='javascript:void(0)' data-task='like' data-post_id='442066' 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-442066 lc'>+5<\/span><\/a><\/div><\/div> <div class='status-442066 status align-left'><\/div><\/div><div class='wti-clear'><\/div>","protected":false},"excerpt":{"rendered":"<p>The heat and humidity in full effect these days at all AOs. A couple of more months of that, 3 to be exact. Warmup SSH, arm circles, hill billys, imperial walkers. Mosey to playground equipment for 4 sets of pull ups. Next, the pax headed toward the lakefront, stopping at &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":"Waterpik","_f3nola_post_pax":"Akbar, Jose10k, Shooter, The Hammer, Akbar, Crawfish, Jose 10k, Shooter, The hammer.  ","_f3nola_post_workout_date":"2024-07-01"},"categories":[24],"tags":[2058,1354,892,746,223,358,643,2635],"class_list":["post-442066","post","type-post","status-publish","format-standard","hentry","category-northshore","tag-jose10k","tag-akbar","tag-crawfish","tag-jose-10k","tag-milestone-marsh","tag-shooter","tag-the-hammer","tag-the-hammer-3"],"_f3nola_post_pax":"Akbar, Jose10k, Shooter, The Hammer, Akbar, Crawfish, Jose 10k, Shooter, The hammer.  ","_f3nola_post_qic":"Waterpik","_f3nola_post_workout_date":"2024-07-01","aa":"","ss":"","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Downrange visitor,- welcome - from Waterpik &ndash; 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\/07\/01\/downrange-visitor-welcome-from-waterpik\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Downrange visitor,- welcome - from Waterpik &ndash; F3 New Orleans\" \/>\n<meta property=\"og:description\" content=\"The heat and humidity in full effect these days at all AOs. A couple of more months of that, 3 to be exact. Warmup SSH, arm circles, hill billys, imperial walkers. 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