Running and Pain and All Together at Dawg Pound

Running and Pain and All Together at Dawg Pound

QIC: Rust Bucket

Date: 08/04/2018

PAX: Rust Bucket (QIC) (WD), Wobegon, TPS, Ice Dancer (WB), Quiver

Running and Pain and All Together at Dawg Pound

PAX:   Rust Bucket (QIC) (WD), Wobegon, TPS, Ice Dancer (WB), Quiver

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. Hope I was successful. Here’s how it went.

Warm-a-Rama:

• SSH
• Sun Gods Forward – Sobriety Style
• Sun Gods Reverse – Sobriety Style (alternate foot)
• Whirly with a Clap
• Windmill – In the style of Abe Vigoda
• 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. This loop is about .7 miles (or 1.1 kilometers) around. There were 4 pain points along the trail where we stopped and performed 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 were 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, fourth lap, a minimum of 40 reps, and the PAX were able to complete 50 merkins on lap 5 before the Q called time.

However, here is the thing… no one was permitted to run to the next exercise point until the 6 arrived at the current exercise point. This means the PAX were all together at each pain station.

So what did the fast PAX do after completing the minimum number of reps and before the 6 (YHC) arrived at an exercise point? Glad you asked because they had their choice of either:

1. Continue to complete as many reps of the exercise as possible until the 6 arrives, then run to next exercise point and repeat, or:
2. Run back and pick up the 6. Running with him until they all arrived at the exercise point together and then continue to run to the next exercise stop and repeat.

The fast PAX were free to choose between more reps or running back for the 6 at each exercise stop. Just because, at one point, they chose more reps that didn’t mean they had to do more reps at every point.

This approach was 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 was called, mosey back to the parking lot for Mary.

Mary:

• Called by the PAX as time allowed.
• Penguin Crunch – Rust Bucket
• Low Flutter – Wobegon
• American Hammer – Ice Dancer

FIN!

NMM:

YHC forgot how to count to 3 during the SSH at warm-a-rama. Ice Dancer suggested Q school… not a bad idea!

Total work for the PAX:

• Miles – 4.3
• Merkins – 150
• WWII Sit Ups – 100
• Plank Jacks – 100
• LBCs – 100

Thanks to Ice Dancer for the push, had more in me than I thought and he brought it out. Iron sharpens iron!

TPS was consistently strong today, keeping up with Quiver and Ice Dancer is not easy.

As always, solid work from Wobegon.

COT:

Prayers for Quiver and Ice Dancer as both of their Ms are expecting. Ice Dancer is expecting in just a couple weeks and Quiver’s M is only 11 weeks along. Congrats, Guys!

YHC took us out in prayer.

Thanks for the keys, Fingers. An honor to lead these fine men.

Rust Bucket