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{"id":432875,"date":"2023-02-19T15:05:24","date_gmt":"2023-02-19T20:05:24","guid":{"rendered":"https:\/\/www.f3nola.com\/2023\/02\/19\/the-lions-share-from-akbar\/"},"modified":"2023-02-19T15:05:24","modified_gmt":"2023-02-19T20:05:24","slug":"the-lions-share-from-akbar","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2023\/02\/19\/the-lions-share-from-akbar\/","title":{"rendered":"The Lions Share – from Akbar"},"content":{"rendered":"

14 strong at the Lakefront today in bitter conditions. Einstein down range from F3 Houston \u2013 who brought an FNG, and 2 other FNG\u2019s related to the first FNG. A family affair. Slots joined us mid-way appearing from nowhere. Did I say it was cold? We got warmed up fast. <\/p>\n

Conditions: 30 degrees and breezy<\/p>\n

Warm Up
\n50 SSH, 5 Burpees, 40 SSH, 5 Burpees, Self-Love, Toe Touches, Grass Grabbers, 30 SSH, 5 Burpees, 20 SSH, 5 Burpees<\/p>\n

Thang \u2013 Ladder from 100-10 with some runs in between<\/p>\n

100 Squats
\n90 Crunchy Frogs<\/p>\n

Mosey to Rips<\/p>\n

80 Rocky Balboa\u2019s (2-1) with a squat jumps after every 10 reps
\n70 Wall Plank Jacks \u2013 Feet up on wall<\/p>\n

Mosey up Noah\u2019s Ark to Claiborne
\n60 Around the World Lunges \u2013 front, side, reverse each leg = 6 reps x 10<\/p>\n

Mosey down Claiborne to the old Varsity Sports
\n50 Bird Dog Crunches 25 each side <\/p>\n

Mosey back to the Flag
\n40 Merkins
\n30 Supermans<\/p>\n

Mosey to Noah\u2019s Ark
\n20 frog leaps \u2013 Hands behind head<\/p>\n

Mosey back to the Flags
\n10 Navy Seal Burpees- courtesy of Einstein \u2013 Merkin, right leg to right arm, Merkin, left leg to left arm, Merkin, Jump with Clap at top = 1<\/p>\n

Wall\tFreak Nasty IC x 10<\/p>\n

Mary IC x 10<\/p>\n

LBC, Mountain Climbers, Peter Parker, Jane Fonda, Monkey Humpers, Flutter Kicks, 100\u2019s, Gas Pumps (BBQ led IC)<\/p>\n

Count-o-rama, Name-o-rama
\nWelcome FNG\u2019s Parcheezi, Mahoney, and Baggins<\/p>\n

Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k\u2019s) tentatively Feb 25th. <\/p>\n

Circle up, Paw Paw prayed us out<\/p>\n