F3TheMutt #Rooster backblast 12/19/17 #RUNDMC #f3counts

Location : Outdoors at The Mutt 46 and balmy

Cost : Free

16 PAX: country boy, Diablo, Zartan, Mad Cow, GlennRoss, WaterBoy, Amelia, Mr. Ed, Kilo, Happy Fingers, Wham-o, Star Child, Deuce, FACE, Gepetto, Zoolander

PAX noticeably absent : Those that chose to frolic In the O hills and play red rover have been notified

Disclaimer: I’m not a professional anything. PAX overwhelmingly agreed.

Zoo attire – Black Adidas shorts, boombox, Altria running shoes i got on sale at Quest warehouse sale, and see below…

Those of you outside the Louisville metro area may not be aware of the negative vibes Adidas has been feeling since coach 2 became a thang. I felt bad for Adidas, and felt it appropriate to get those dudes at Adidas some good mojo here in the ‘ville. So I went where Zoo always goes for inspiration- the closet! Pulled out this bad boy

And the weinke wrote itself. TClaps to Kilo for reading the pre-blast and making the trek from posh, decked in black Adidas. I saw ya.

COP

I was excited to see so many poshlanders, and wanted to be sure they were appropriately loose…FYI – the RUN in RUNDMC stands for Run

Kendra Newman’s – funny note. Posh PAX calls these arm circles 🙄. Not anymore. Aren’t you proud CB?

Grass Grabbers with a clap – side note. I planned lots of clapping to try and woo CI over to the Mutt. But alas. He made the notable absent list. Anyone smell pizza burning?

Plank and downward dog to stretch them Achilles

SSH 23

Catalina Wine Makers – side note. Catalina starts with C. DMC. get it? Had to be sure the PAX knew these.

Clurpees- Burpees with a clap after the Merkin and (of course) at the top. Thought CI would enjoy….but I digress

Thang 1

Turn speaker on Blast mode!

Click RUNDMC playlist on flip phone.

Jam to RUNDMC greatest hits while we…

Pair up and start at the end of the parking lot. RUN AYG to the end of the parking lot. 5 Bropees with your partner. Lots of clapping. RUN AYG back for the D part of the DMC

D- 20 Derkins

RUN AYG / 5 Bropees and AYG back

M- 20 Mountain goat kicks. These are fun. All agreed. We haven’t done them before.

RUN AYG / 5 Bropees and AYG back

C – 10 Catalina Wine makers

Ok. Good start. Except Wham-o Felt his Hammy grab a bit as his partner Diablo raced to the end of the parking lot finishing ahead of the pax by 50 lengths. Dude is a blur. He went ahead and did Burpee’s by himself and ran back… Right? Nah – Diablo ran back to help wham-o and did the rest of the set walking the RUN part with Wham-o and modifying the DMC part. Diablo doesn’t post anywhere looking to walk or take the easy road….But he knows the importance of the 2ndF. And picked his brother up. Tclaps D.

Thang 2

Two lines of eight. Well…one line of seven. Wham-o went to work with the coupons. You didn’t think he went home did you?

Native American RUN around the school into the subdivision and back between the church and parish office. There is a small path that leads-to a little honey hole that is home to 4 picnic tables, and the scene of the nativity. We’ve never been here before. Zoo with new tricks.

D – 20 decline Merkins with feet on picnic table seats. Hard.

M – 20 Merkins and plenty of step ups while we waited for the 6.

C – anyone C-een cow or Zartan? Yup they were sweeping the 6 as a couple of PAX got “lost” on the RUN. That’s what they do. That’s what WE do. Reunited with all the pax and got to work on the C. Side note – Gepetto getting faster. Way faster.

C- 10 clurpees. That clap after the Merkin wasn’t real loud. But we tried. We got better.

Mary

Partner up outside the multi purpose building. Pax 1 runs down the hill, grabs a coupon, runs to the opposite side and up the hill and back to where we began.

Pax 2 doing BLIMPS.

Burpees 5

Lunges 10

Imperial walkers 15

Merkins 20

Plank jacks 25

Squats 30

Hand The coupon off to your partner and let him do the circle of pain – while you finish up where he left off on BLIMPS. Everyone got to do 2 laps.

Side note – To pay homage to Wham and our little twitter war – We listened to Chance the rapper singing You don’t want no problems no problems with me ” on a loop while we performed Mary. They listened to the sound of music at The O. Seriously. I’m not joking. Austria. The sound of fricking music. Drop your phone like I dropped a mic when you read this.

Closed it out Lining up across from a new partner doing 15 Booyah Merkins. Some decided to go to 20… Right Amelia? Atta boy.

COP

Count o Rama and name o Rama… Amelia called the six. He’s a pilot but also works out like…umm… then we asked a couple of our posh friends to share their names to get to know them better. Diablo once was a lobbyist and an attorney. Devilish. Star child is not only a nerd – but a financial Morningstar nerd. Zartan read a beautiful thank you note from #samstrong reminding us of the 2nd and 3rd F. Many intentions were given. Uspiritus Wednesday. Let’s do it again.

I looked around and commented on how I was worried a few months ago – that the Mutt would only be comprised of a collection of guys that I already knew. I counted only a handful of guys I knew prior to F3 in that circle this morning…And counted all 16 as friends and brothers. We thanked the sky Q for these men who continue to make each other better everything’s each and every day.

PS. Look at the top. It’s a picture of RUNDMC after a burpee. Even They clap. Burpee clap poll decided.

YHC – Zoo