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Warm up in motion Steps run up and down 10 times Dirty McDeuce Exercise and bear crawl the porch 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 …<\/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":"Abacus, Catfish, Chips, Fracsac, Vagabond, Wapner","_f3nola_post_workout_date":"2024-10-13"},"categories":[21],"tags":[332,543,1142,321,1200,1749,2387],"class_list":["post-444401","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-abacus","tag-catfish","tag-chips","tag-fracsac","tag-renaissance","tag-vagabond","tag-wapner"],"_f3nola_post_pax":"Abacus, Catfish, Chips, Fracsac, Vagabond, Wapner","_f3nola_post_qic":"Vagabond","_f3nola_post_workout_date":"2024-10-13","aa":"","ss":"","yoast_head":"\n