When Plumb Bob reached out to me and asked me to Q Ghost week at The Mutt, I was excited to do so and said yes right away. Due to the recent growth in AO’s, it’s difficult to get around to different sites on a regular basis. The Mutt is a staple in the Louisville F3 ecosystem and they have set a great foundation and example for other sites to build upon.
My intention was to keep the intensity high and consistent while also keeping things simple.
PAX in Attendance:
No Show
Sump Pump
Zima
Milton
Fall Guy(R)
Wham-O(R)
Deuce
Buschhh
Glen Ross
Meatball
Gepetto
Soft Top
Backdraft
Plumb Bob
Larry Flint
My Boy Blue(R)
Fridge
Digiorno
Windshield
Catfish(Q)
Here is what we did:
1 lap mosey
25 x SSH IC, 20 Boyos, 25 x Plank Jacks IC, 25 x Mountain Climbers IC, 25 Merkins IC, 30 Flutter Kicks IC, 25 Pickle Pounders IC
1 lap – Bear Crawl Chasers – Partner up: Partner 1 starts a bear crawl around the lap while partner 2 runs a lap around the school. Once P2 catches P1, P2 picks up the bear crawl around the school and P1 runs a lap. Repeat until 1 full lap is complete.
25 x Flutter Kicks, 25 x Pickle Pounders, 10 Boyos, Merkin Ladder(Descending) 10 Merkins, 10 count, 9 Merkins, 10 Count, 8 Merkins, 10 Count, etc.
20 x Squat Jacks IC
Bobby Hurley Ladder(Descending) 10 BH’s, 10 Count, 9 BH’s, 10 Count, etc.
1 lap mosey
25 x SSH IC, 20 Boyos, 25 x Plank Jacks IC, 25 x Mountain Climbers IC, 25 Merkins IC, 30 Flutter Kicks IC, 25 Pickle Pounders IC
COT – Intentions, Announcements
F3 Louisville 