{"id":426406,"date":"2021-12-29T15:46:41","date_gmt":"2021-12-29T20:46:41","guid":{"rendered":"https:\/\/www.f3nola.com\/2021\/12\/29\/nashville-grinder-from-akbar\/"},"modified":"2021-12-29T15:46:41","modified_gmt":"2021-12-29T20:46:41","slug":"nashville-grinder-from-akbar","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2021\/12\/29\/nashville-grinder-from-akbar\/","title":{"rendered":"Nashville Grinder – from Akbar"},"content":{"rendered":"

8 plus YHC in a warm gloom this morning, completely opposite from the first time I experienced this beatdown in Nashville 2 years ago – 17 degrees and snowing. The results were the same, we all got better today. <\/p>\n

Warm up: ICx 10-15 SSH, Self-Love, Imperial Walkers, High Knees, Grass Grabbers, Arm Circles (f\/b)<\/p>\n

The Thang went like this:<\/p>\n

6 exercises, 10 reps each. Once completed, run to Beck N Call and back or block carry around the Gipper. Return and add 1 rep each round.<\/p>\n

Squat Press
\nDerkins
\n1 arm block Row –
\nTricep extensions
\nSqurls – Squat + Curl
\nBlock hold leg raise<\/p>\n

There are advantages and disadvantages on the run or carry. Some stuck with 1 or the other, some mixed it up. Most got 6-7 rounds in, 400+ reps. We went until 6:40, returned the blocks, and it was time for 3MOM.<\/p>\n

Mary: IC x 10-15 Leg raises, Hello Dolly, Rosalita, LBC<\/p>\n

Count, Namorama, Zoolander prayed us out.<\/p>\n

Announcements: <\/p>\n

– Tanked Up has New Year’s Day Lakefront Q, 6:30am
\n – Krazy Ivan, Thursday Feb 3rd, 8pm Lakefront
\n – Run Cajun Run starts Feb 1
\n – Franco\u2019s Ice Man Dip and Dash. 10am at Franco\u2019s<\/p>\n

Was great to Q the Gipper again, thanks for letting me lead,
\nAkbar<\/p>\n