Back Blast – The Extender at The Mutt – 01/21/2021

A couple of months ago, Kilo and I happened to post at The Mutt on the same day because we both had headlocked an FNG. We joked after that it was meant to be a surprise audit of The Mutt and their operations. For those that know the PAX of The Mutt, I’m sure you know how that audit went.

So, at 0530am I called time and did the deed of the disclaimers. Flag was still MIA as Fridge was very delicately and carefully trying to emerge from his warm truck right at 0531am.


  • Old Bay
  • Wham-O (R)
  • Snowman
  • Cratchit
  • Glenn Ross
  • Soft Top
  • Larry Flynt
  • Peeping Tom
  • Backdraft
  • Ripple
  • Ball Boy
  • Zima
  • Tiger
  • Fridge
  • Stick Up
  • Frosty
  • Worm
  • Deuce
  • Jolly Rancher (Q)


After time was called, Cratchit, Worm and I [the only non-Mutters] grabbed our coupons and then we went off for a mosey over to the large side parking lot while the Mutters went to the coupon garden to pick up theirs. COT included the following:

  • SSH – 25x [had to keep going until all the Mutters slowly, casually walked over to the site lot]
  • Downward Dog + Runner’s Stretches
  • Toy Soliders – 20x
  • Copperhead Squats – 20x
  • Abe Vigodas – 10x

Then we went on a lap around campus.

Thang 1 – Triple Nickel:

Believe it or not, this is not that complicated, but somehow execution suffered greatly. I’ll give the benefit of the doubt and say that perhaps it was my instruction. To do this, I had set up some LED flashing lights in the parking lot. We lined up half on one side and half on the other. Goal was to do 5x coupon squats on the line, then rifle carry to the other side [yes, you would pass the other PAX on the way] and do 5x coupon squats on the other side. Then back to the starting point.

That’s 1 round. So, to do a Triple Nickel you would do that 5x, right? Normally – but not at The Mutt. They did like 4x…maybe 4.5x. Jury is still out.

Another lap around campus.

Thang 2 – Arm EMOM:

Again, a really simple exercise. We’ll do a set number of exercises every minute, on the minute. If you finish early, you’d get a little rest.

  • 10x – Overhead Presses
  • 10x – Skull Crushers
  • 10x – Curls

After two rounds, I realized that there was too much rest. So, we upped the rep count to 12x each. We did 10 rounds of this – so, 10 minutes for those Mutt PAX that can’t do that math.

Then, another lap around campus.

Thang 3 – 11s:

Used the same lines we had set up for the Triple Nickel. Here, it was coupon squats on one side and mosey to the other side where you would do jump squats. So, start with 10 coupon squats, then 1 jump squat, then 9:2, then 8:3, etc.

A few PAX finished this early so I awarded them early finisher credit to do a round of 11:11.

We then went back to the flag – well, at least Cratchit, Worm and I; the Mutt PAX had to return their coupons. We gathered back up at the flag for a little Mary.


  • Big Boy Sit Ups – 20x
  • Gas Pumps – 20x in cadence
  • Flutterkicks – 10x in cadence

Time was then called.


Countarama, namearama, announcements and intentions.

Continue to support the monthly ruck events – I’m glad they are coming back. The fellowship is fantastic and the impact that we can have on supporting organizations is huge. Even if you can’t make it, please consider supporting Hope Scarves via a monetary donation. F3 is free, but we need leaders to help make a difference and this is one of those ways where we can.

As I noted in the beginning, the surprise audit did find a few deficiencies. Today’s scheduled visit for remediation testing identified zero progress has been made. If you Q at The Mutt anytime soon, just be sure to: go slow, be deliberate, and don’t do exercises that go above 10 reps.

Always a pleasure to lead…even if it is at The Mutt!

Jolly Rancher out!

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