Q – Iceman, Pax – Pepperoni, Plumbob, Snowman, Tiger, Escort, Backdraft, Sumppump, Whamo, Huggies, Duece, Old Bay, Glenross, Fridge, Blueprint
I arrived early to set up my Stations of the Cross with my jump box, agility ladder, cones and a few coupons. I was enjoying the peace and quiet of the gloom. I reflected on how proud I was to get up early and workout. I’ve been working hard to improve my diet and my fitness. Then came 3 HIM enjoying some conversation after a 3 mile Ruck this morning at 4:30. TClaps to Plumb Bob, Huggies and Snowman. No matter where you are in life there’s always room for improvement and there’s always someone or something out there to drive you to be better. My inspiration this morning was the 3 HIMs getting up early to get their RUCK on!
We gathered in true Mutt fashion with about 5 people sharing some F2 at about 0528 and the remaining 10 showing up at 0529.30
Standard disclaimer that I played professional volleyball. Leave no man behind and leave no man where you found him. I challenged the Pax to push themselves and each other. I was not let down.
Here’s how it went from what I can remember.
We lined up vs circled up. Is that a LOP?
LOP
KINETIC WARMUP
Mosey
High knees
Butt kicks
Knee stretch
Quad stretch
Lunge Walk
We then circled up
COP
Mountain Climbers
Plank calf stretch
Plank Jacks
Merkins (Raising one leg)
Conework
Side hop
Front/back
Skaters
Squares
Copperhead Squats w/Jump
Jump Lunges
The Thang – Stations of The Cross(2 Times through) 4 Groups (jumpbox pushing, others AMRAP)
1) Ladder/Jumpbox
2) Squat Thruster with Coupon
3) Conework (same as above)
4) Side Lunge with Coupon (stole from UK Soccer training)
COP
LBC
Boat/Canoe
Flutter Kicks (30 in cadence, PAX favorite)
Box Cutters
Copperhead Squats w/Jump
Jump Lunges
Burpee Webb (Finish the Merkin with burpee) Air press 1 to 4
Dan Taylor cousin of Jack Webb(Lt Dan in Forrest Gump)
1 Squat – 4 Lunges
COT
I feel at home at the Mutt, I had my first breakfast beer there on Thanksgiving morning way back in 2017 with a few HIMs and 2.0s (disclaimer 2.0s did not drink). We had some intentions around cancer (it SUCKS) and 2.0’s struggles with girlfriends and college experiences. 2.0’s struggles are real and as your’s age you will find the right balance when to lean in and when to lean out to help them grow. We just got through leaning out the first semester of college and it SUCKED but I’m confident there will be a rebound. All Fs touch parts of everyone, but for me it’s especially F2. We prayed for intentions said and unsaid. I’m thankful for my new hip and my new friends – I love you all!!! Ice Out!
F3 Louisville 