12/15 shut the mutt up Bb with kilo

Shut up Malito

A few weeks back my man Digorno pinged me about taking a Q at LeMutt to throw out some hard work. Why? Fair or not, The Mutt has a rep for mumbling through workouts and enjoying the 2rdF a little more than the 1ndF. The boys like each other, they enjoy the BS and MC. YHC understands that, however every now and then a mutt needs a mutt whoopin. That’s where I come in. I had a plan to create a weinke where the heart rate would be so high that you wouldn’t be able to have that mutt mumble. It worked for the mutts. Just not for the Vets guys. Worm and Malito in particular had a tickle fight going on.


  • KiloQ
  • Backdraft
  • Tony malito
  • Buschhhhh
  • WhamO
  • McAfee
  • TGIF
  • Frosty
  • Jitterbug
  • DeepDish
  • Glenn Ross
  • StickUp
  • Maxi
  • Tiger
  • Larry Flynt
  • Zima
  • Ripple
  • Schlitz
  • Ball boy
  • Fall guy
  • Old bay
  • Chapo
  • DryRub
  • Deuce
  • Worm


We did some SSH and some other things I can’t remember that I came up with in my head at the time. Then we ran a lap around the school to end up at the bottom of the far parking lot.


Split pax up into 2 lines at the bottom of the lot facing the street. About a 100 yard sprint.

Pax in front line 10 merkins sprint 100 yards to the other end of the lot.

Pax in back line 10 Merkins then move to the front line 10 more merkins. Then sprint to the other end.

We did this for about 30 minutes back and forth switching up the exercises. Burpees, mutt burpees, big boy sit ups, squat jumps.


Had pax run one more lap and circle up for some AbORama. About 8 minutes worth which is an eternity. Lots of pickle pounders were executed. Eye contact. Major Key.


Extremely thankful for the large turnout. Shout out to Posh and StickUp for rounding up a big crew to come grab the ghost flag.

The mutt is a special F3Louisville AO. They do things their own way, and do it well. They love and support one another and have a heck of a good time doing it. That’s what F3 is all about. FREED2LEAD! Mutt gonna mutt.


Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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: