{"id":444399,"date":"2024-10-27T15:34:35","date_gmt":"2024-10-27T20:34:35","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/10\/27\/dirty-mcdooty-from-vagabond\/"},"modified":"2024-10-27T15:34:35","modified_gmt":"2024-10-27T20:34:35","slug":"dirty-mcdooty-from-vagabond","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/10\/27\/dirty-mcdooty-from-vagabond\/","title":{"rendered":"Dirty McDooty &#8211; from Vagabond"},"content":{"rendered":"<p>Warm up in motion run backwards a lot<br \/>\nDirty McDeuce<\/p>\n<p>Exercise and bear crawl ramp and run around gym<\/p>\n<p>Merkins<br \/>\nBig bois<br \/>\nSquats<\/p>\n<p>Curls<br \/>\nFlashers<br \/>\nBonnie Blair\u2019s 2 is 1<\/p>\n<p>overhead press<br \/>\nLBCs<br \/>\nSide lunges<\/p>\n<p>shoulder taps 2 is 1<br \/>\nV ups<br \/>\nLunges 2 is 1 <\/p>\n<p>chest press<br \/>\nRussian twist 2 is 1<br \/>\nSquat kick<\/p>\n<div class='watch-action'><div class='watch-position align-left'><div class='action-like'><a class='lbg-style1 like-444399 jlk' href='javascript:void(0)' data-task='like' data-post_id='444399' data-nonce='3a58e0724c' 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-444399 lc'>0<\/span><\/a><\/div><\/div> <div class='status-444399 status align-left'><\/div><\/div><div class='wti-clear'><\/div>","protected":false},"excerpt":{"rendered":"<p>Warm up in motion run backwards a lot Dirty McDeuce Exercise and bear crawl ramp and run around gym Merkins Big bois Squats Curls Flashers Bonnie Blair\u2019s 2 is 1 overhead press LBCs Side lunges shoulder taps 2 is 1 V ups Lunges 2 is 1 chest press Russian twist &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":"Vagabond","_f3nola_post_pax":"Fast Tax, Fracsac, Hand Grenada, Mahatma, Pinewood, Vagabond","_f3nola_post_workout_date":"2024-10-17"},"categories":[21],"tags":[1851,1004,321,459,340,2621,1749],"class_list":["post-444399","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-el-diablo","tag-fast-tax","tag-fracsac","tag-hand-grenada","tag-mahatma","tag-pinewood","tag-vagabond"],"_f3nola_post_pax":"Fast Tax, Fracsac, Hand Grenada, Mahatma, Pinewood, Vagabond","_f3nola_post_qic":"Vagabond","_f3nola_post_workout_date":"2024-10-17","aa":"","ss":"","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dirty McDooty - from Vagabond &#8211; 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