Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the wordpress-seo 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 6114

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6114) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1893

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6114) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1893

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6114) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1893

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6114) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1893

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6114) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1893

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6114) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1893

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6114) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1893

Warning: Cannot modify header information - headers already sent by (output started at /home2/fthrnola/public_html/wp-includes/functions.php:6114) in /home2/fthrnola/public_html/wp-includes/rest-api/class-wp-rest-server.php on line 1893
{"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