BB 10/17/19 Sump Pump – Extender at The Mutt

10 got after it for some 7’s, Planks and BLIMPS at the Mutt. 

Weather: Clear and 40!.

PAX (10)
Soft Top
Wham-O (R)
No Show
Plumb Bob
Sump Pump (QIC)

Sump Pump (QIC) – After a full disclaimer was given, we would mosey to just in the front of the refection path by the new playground.


  • 25 SSH’s
  • 20 Imperial Walkers
  • 20 Grass Grabbers (slow)
  • Downward Dog w/ Calf Stretch and Runners Stretch
  • Pretzel crunch
  • 60 Second Plank on hands

Thang 1:   10 up/downs on the reflection path hill.

Mosey over to the back side of the reflection path where the hill has a steep incline/decline and Partner up. P1 runs up the hill and back down.  P2 planks.   Switch until team total is 10.

Thang 2:   7’s – Mosey over on the Cherrywood

Mosey back the way we came to corner of where @Cornbread lives.  Big Boys at the top, Run down to the entrance of Mary Hill. T-Merkins at the bottom, Rinse and repeat.  Plank when finished or pick up the 6

  • 60 Second Plank (counting courtesy of Deuce)

Thang 3:   Blimps – Start on end line by the front of the school and Bear Crawl 3 spaces in between each exercise     

  • 5 Burpees
  • 10 Lunges (each Leg)
  • 15 Imperial Walkers
  • 20 Merkins
  • 25 Plank Jacks
  • 30 Squats
  • Plank for the six
  • Rinse and Repeat

ThunderStruck Plank/Merkins – I think this one belongs to OJ. 

4:52 of planks with a Merkin every time you hear (or think you hear) Thunderstruck.


Plumb Bob and Blueprint had intentions for friends/family members that needed an extra prayer.  Announcements for the October Ruck and fall festival.  Encouraged those that are able, to contribute to Convergence.

I asked that the Lord watch over the PAX and allow them to make this the easiest/hardest thing they will do today.  I also challenged them to reach out and be a lifeline to someone they’ve not see ITG for a while.  We closed out with the Our Father and set out to be the change this world needs.

Sump Pump

#F3counts @F3TheMutt @F3Louisville

Published by Sump Pump

F3 Sump Pump

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: