Back-Blast – The Rooster at The Mutt – 10.22.19

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

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