Pre-Blast for Dawg Pound 08/04/2018
QIC: Rust Bucket
Date: 8/4/2018
PAX: All are encouraged to participate!
Pre-Blast for Dawg Pound 8/4/2018
PAX: All are encouraged to participate.
My goal in constructing this workout was to work the legs, shoulders/arms, and abs. Get in some cardio, encourage the PAX to remain together as much as possible, and encourage the 6 (most likely YHC) to go just a little bit faster and work just a little bit harder. Here’s what I have in mind.
Warm-a-Rama:
- SSH
- Sun Gods Forward – Sobriety Style
- Sun Gods Reverse – Sobriety Style (alternate foot)
- Whirly with a Clap
- Mosey to the trail.
The Thang:
Mosey to the paved trail that encircles the picnic shelters and horse stables. I think most of you know where I’m talking about. If not, you’ll find out tomorrow. This loop is about .7 miles (or 1.1 kilometers) around. There will be 4 pain points along the trail where we will stop and perform the following exercises:
- Merkins – at exercise stop #1
- WWII Sit Ups – at exercise stop #2
- Plank Jacks – at exercise stop #3
- LBCs – at exercise stop #4
The first lap, a minimum of 10 reps of the exercise will be completed at each exercise point before running to the next exercise point. The second lap, a minimum of 20 reps. Third lap, a minimum of 30 reps, and so on until the Q calls time.
However, here is the thing… no one may run to the next exercise point until the 6 arrives at the current exercise point.
So what are all of you fast PAX supposed to do after you’ve completed your minimum number of reps and before the 6 (YHC) arrives at an exercise point? Glad you asked because you fast people will have your choice of either:
- Continue to complete as many reps of the exercise as possible until the 6 arrives, then run to next exercise point and repeat, or:
- Run back and pick up the 6. Running with him until arriving at the exercise point and then continuing to run to the next exercise stop and repeat.
The fast PAX can choose between more reps or running back for the 6 at each exercise stop. Just because your chose more reps at one point doesn’t mean you have to do more reps at every point.
This approach is intended to accomplish the following:
- Provide extra work for those who are fast or otherwise in great shape
- Provide encouragement to the 6 as he struggles to become faster/stronger
- As much as possible, keep the PAX relatively close together as a group.
When time is called, mosey back to the parking lot for Mary.
Mary:
- To be called by the PAX as time allows.
NMM:
COT:
