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":437337,"date":"2023-10-20T08:42:50","date_gmt":"2023-10-20T13:42:50","guid":{"rendered":"https:\/\/www.f3nola.com\/2023\/10\/20\/keeping-the-momentum-from-mahatma\/"},"modified":"2023-10-20T08:42:50","modified_gmt":"2023-10-20T13:42:50","slug":"keeping-the-momentum-from-mahatma","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2023\/10\/20\/keeping-the-momentum-from-mahatma\/","title":{"rendered":"Keeping the Momentum – from Mahatma"},"content":{"rendered":"

10\/17 heard the callout of WarEagle to pax to keep the Momentum of West Metairie area beatdown going. Saw a need to fill the Q – called Minuterice and got his hard commit on my drive home Tue night. Game plan was set in motion to create a beatdown that minimized running yet provided enough cardio to think you did. <\/p>\n

Warm up with
\nScantron x 2
\nWindmills
\nSSH
\nMnt Man Poopers
\nMnt Climbers
\nShoulder Taps<\/p>\n

Went to the playground
\n4 on the bars holding a pull up with chin over the top
\n2 did 5 dips
\nRotate through until all completed
\n2 rounds <\/p>\n

Mosey to the blocks
\n6 stations:
\nHigh Plank
\nJump over burpees
\nLow plank
\nJump over burpees
\nStraight out curls 25#
\nTriCep Extensions 25#
\nRotate through with 5 burpees as the timer
\n2 Rounds<\/p>\n

Line up for Indian Run to the theater ramp – pax in the back farmer carry to the front place blocks wide enough for pax line to run through with last pax picking them up running to the front – continue to target location<\/p>\n

Now 5 stations
\nDips
\nBox jumps
\nDecline Merkins
\nIncline Merkins
\nFarmer Carry blocks to the top of the ramp and down (timer)<\/p>\n

Rotate through 1 time<\/p>\n

Intro of some new Mary: all below to cadence of different lengths – mainly 2 to 3 reps past the moaning.<\/p>\n

Dr W\u2019s (not new to all)
\nElevated V\u2019s – in the sitting position hands behind head raise legs to touch feet
\nSame position – alternate left hand Tks rht foot then flip flop
\nSame position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
\nKick stand position brings knees up to chest then extend out gas pump to a V <\/p>\n

2 rounds of Indian Push ups with crucible finisher<\/p>\n

Indian block run back<\/p>\n

Repeat Mary from above
\nRepeat pull up hang with dips from above <\/p>\n

One round of 3 on 3 block drag<\/p>\n

COT<\/p>\n