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{"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 – from Waterpik"},"content":{"rendered":"

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

Warmup SSH, arm circles, hill billys, imperial walkers. <\/p>\n

Mosey to playground equipment for 4 sets of pull ups. <\/p>\n

Next, the pax headed toward the lakefront, stopping at each intersection to do some work.
\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

On the way back it was Bobby hurleys and Smurf jacks X 10 at each block. <\/p>\n

Good to be with you all in the gloom. <\/p>\n

And a big welcome from down range visitor, crawfish, from Charleston , South Carolina, who is in town visiting his parents. <\/p>\n