{"id":429591,"date":"2022-07-13T18:57:39","date_gmt":"2022-07-13T23:57:39","guid":{"rendered":"https:\/\/www.f3nola.com\/2022\/07\/13\/rockin-mosey-from-akbar\/"},"modified":"2022-07-13T18:57:39","modified_gmt":"2022-07-13T23:57:39","slug":"rockin-mosey-from-akbar","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2022\/07\/13\/rockin-mosey-from-akbar\/","title":{"rendered":"Rockin’ Mosey – from Akbar"},"content":{"rendered":"

9 strong at the Gipper today for a Copperhead style partner beatdown. Great to see the number back up! YHC arrived at 0600 on the dot to get started. Great to have Bean aka Batman back in the mix.<\/p>\n

Warmorama – SSH, arm circles, high knees and some other stuff and we headed to the rock garden.<\/p>\n

Thang
\nPartner exercises where P1 does exercise and P2 does a mosey to the Smokehouse and moseys back. 3 sets of each Copperhead style for the rocks.<\/p>\n

Set 1 x 3
\nP1 45 degree shoulder press
\nP2 Bear crawl<\/p>\n

Set 2 x 3
\nP1 Curls
\nP2 Flying Nun – lunge walk with arm circles<\/p>\n

Set 3 x 3
\nP1 Triceps
\nP2 Hallelujah High Knees – if we only had a camera<\/p>\n

Set 4×3
\nP1 Merkins straight up
\nP2 Rock carry<\/p>\n

Mary
\nCopperhead Squats x 10<\/p>\n

Announcements
\nGnarly Nutria next Wednesday across the lake
\nRusso\u2019s 5k trail run after the beatdown Saturday at 0900. There is still a spot left if anyone wants it.
\nGoose\u2019s St Vincent 500 2 man race beatdown August 13th
\nHammer is starting a Bible study in August at crisis pregnancy center<\/p>\n

NMM
\nYHC was just in time for 6:00 due to oversleeping. Maverick was on Cowbell time and caught up with us at the Justice Center. QIC was asked what size rock to pick, and the answer was whatever you want. Which should have been a small one.<\/p>\n

Great to have Bean (aka Batman) back, and great stories about the bats and the cost of a Rabies shot. Mumblechatter was all over the place and included Grover, a nude bar, bats, Turbos beatdown last week, and the Cake walk.<\/p>\n

Thanks for following my lead – Akbar.<\/p>\n