Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the photo-gallery domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /home2/fthrnola/public_html/wp-includes/functions.php on line 6121

Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the wprss domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /home2/fthrnola/public_html/wp-includes/functions.php on line 6121

Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the cryout-serious-slider domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /home2/fthrnola/public_html/wp-includes/functions.php on line 6121

Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the bravada domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /home2/fthrnola/public_html/wp-includes/functions.php on line 6121

WordPress database error: [Error writing file '/var/mysqltmp/MYRXS0Ko' (Errcode: 28 - No space left on device)]
SELECT p.post_type, m.meta_key FROM 0bf_postmeta m INNER JOIN 0bf_posts p ON p.ID = m.post_id ORDER BY post_type, meta_key


Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6121) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1896

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6121) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1896

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6121) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1896

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6121) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1896

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6121) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1896

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6121) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1896

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6121) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1896

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6121) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1896
{"id":392237,"date":"2018-05-19T14:13:19","date_gmt":"2018-05-19T19:13:19","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=392237"},"modified":"2018-06-04T21:47:15","modified_gmt":"2018-06-05T02:47:15","slug":"21-strong","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2018\/05\/19\/21-strong\/","title":{"rendered":"21 Strong"},"content":{"rendered":"

After participating in the Tchoupitoulas Bar-A-Thon the night before with approximately a dozen other F3 Beer Champions, YHC did not want to get up and post, much less Q, at the Mothership.\u00a0 However, the being held accountable part of the F3 creed sat front and center of my brain, right next to the hangover part.\u00a0 YHC could not let my F3 brothers down.<\/p>\n

YHC was eager to see how many other Bar-A-Thon patrons would post, but that thought quickly went away upon seeing Cruiser in attendance from Houston, aka New Orleans West according to Hawg.<\/p>\n

With 4 shovel flags planted, YHC quietly set out some cones in the parking lot and returned to the group of 20 other men that had assembled.\u00a0 The clock struck 0630, time for a disclaimer, which YHC did give contrary to what Triple Shift says……and mosey toward the Peristyle.\u00a0 Some of the sprinklers were jetting out water on the already rain soaked Great lawn, so YHC was attempting to avoid it, but Rudy talked the Q into testing it.\u00a0 So, circle up on the Great Lawn, but we wouldn’t be here long…..<\/p>\n

Warmup<\/span><\/strong>
\nSSH IC x 31
\nHillbilly’s IC x 20
\nAbe Vigodas IC x 10
\nPeter Parker IC x 20
\nMountain Climber IC x 20
\nParker Peter IC x 20<\/p>\n

Mosey to the strategically placed cones in the parking lot. Set up to mirror a basketball court, it was time for some suicides. Start at baseline, sprint to first line, sprint back and do exercise. Sprint to Half Court, sprint back and do exercise. Sprint to third line, sprint back and do exercise. Sprint full court, sprint back and do exercise. That’s one evolution.
\nFirst Evolution – 5 Burpees OYO upon returning to baseline each time.
\nSecond Evolution – 5 Eight Count Body Builders IC upon returning to baseline each time.
\nThird Evolution – 5 Copperhead Squats IC upon returning to baseline each time.
\nFourth Evolution – No exercises, just sprint to each line and back retrieving the cones.<\/p>\n

Mosey to trees near NOMA
\nLine up at the first tree, and bear crawl to third tree. Lunges IC x 10
\nBear crawl from third tree to fifth tree. At this point, Rudy indicated a large pool of standing water near tree six that the Pax should engage. Looking back, YHC may have lost a great opportunity. Maybe next time…..
\nCircle Up for Jack Webb
\n1 merkin, 2 air presses
\n2 merkin, 4 air presses
\nYou get the idea
\n10 merkins, 20 air presses
\nKong walk from fifth tree back to third tree, Squats IC x 10
\nDuck walk from third tree back to first tree, Monkey Humpers IC x 20<\/p>\n

Mosey to the fountain by NOMA. The regular Cross Fitters were on the steps doing Burpees, which the Pax began to critique. YHC decided to stay off the steps this day, we don’t need a West Side Story BB……
\nRL Step Ups IC x 20
\nFreak nasties IC x 20
\nLL Step Ups IC x 20<\/p>\n

Mosey to the narrow strip of grass in front of NOMA and elbow plank up in two columns.
\nPax Bridge Jumps. Last man jumps over each Pax and assumes plank position in the front. Each Pax does 3. Although there were two teams, there was no competition here, YHC just wanted to equally spread the suck around. Speaking of Suck…
\nMosey back near the standing water that continued to call to Rudy for “The Suck”<\/p>\n

Three minutes of the following exercise over and over again
\n7 SSH
\n7 Merkins
\n7 Squat Jumps
\nThe Pax said something about it being 6, but YHC stood his ground. This day would suck that much more…..
\nYHC lost count, so not sure how many rounds were completed.<\/p>\n

Mosey back to the road in front of NOMA and line up in the two columns again for a two column Indian Run back to the Flags. Upon arriving at the flags with one minute to spare, YHC called a sudden change and directed all back to the Great Lawn for 10 Burpees OYO to seal the deal!<\/p>\n

COT<\/p>\n

Count Off, Nam-O-Rama, Announcements, Intentions and Closed with a prayer.<\/p>\n

NMM<\/p>\n

T-Claps to our IT guy for making the F3 website easy to find and the workouts well defined. Our newest FNG found F3 by searching the web and posted at the Mothership! Welcome Catfish! I think it has something to do with the Notre Dame scam, but who knows. Ask Rudy about it.
\nIt was a pleasure having Cruiser from Houston post. Cruiser is an inspiration to us all, a true HIM! Cruiser, know that you and your family are always in our thoughts and prayers.
\nT-Claps to Woz for leading the bible study at 8:15 post coffeeteria.<\/p>\n

YHC intended to create a beatdown to recognize Armed Forces Day.\u00a0 The 5 of each exercise in the suicides represented the 5 branches of our great military.\u00a0 Thanks to all who serve and to our veterans.<\/p>\n

Thanks for posting with me today, for holding me accountable, and for making me a better husband, father, and man.<\/p>\n

SYITG<\/p>\n