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{"id":444868,"date":"2024-11-18T12:29:21","date_gmt":"2024-11-18T17:29:21","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/11\/18\/911-nine-year-one-month-one-day-manniversary-from-heisenberg\/"},"modified":"2024-11-18T12:29:21","modified_gmt":"2024-11-18T17:29:21","slug":"911-nine-year-one-month-one-day-manniversary-from-heisenberg","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/11\/18\/911-nine-year-one-month-one-day-manniversary-from-heisenberg\/","title":{"rendered":"911 Nine Year – One Month – One Day Manniversary – from Heisenberg"},"content":{"rendered":"

Backblast from my first post – https:\/\/www.f3nola.com\/2015\/10\/14\/one-year-later-2\/<\/p>\n

Disclaimer
\nWarm up – Grass Grabbers IC x 10, 5 Burpees OYO, Abe Vigoda IC x 10, 5 Burpees OYO, ArmvCircles IC x 10, 5 Burpees OYO, Imperial Walkers IC x 10, 5 Burpees OYO
\nThe Thing \u2013 11\u2019s Squats and Flutter Kicks (2=1) From the goal line Squats then bear crawl to the center cone 3 Burpees then lunge walk to the Flutter Kick Line. After Flutter kicks lunge walk to middle perform 3 more burpees then bear crawl back to the goal line. Repeat 10 times.
\nWhile waiting for the Six \u2013 various abb exercises.
\nBurpeepalooza – Burpees IC x 10, 8-Count Body Builders IC x 10, 10-Count Body Builders IC x 10
\nCool down \u2013 Tin Snips IC x 20, Freddy Mercuries IC x 20, Monkey Humpers IC x 20, Arm Circles IC x 10, Grass Grabbers IC x 10, Abe Vigoda IC x 10, 1 Burpee OYO<\/p>\n

COT – Happy Birthday Chips<\/p>\n

111 Burpee Equivalents for those that count their burpees
\nNote: I would not have been able to do this workout 9 years ago. <\/p>\n