Dr. Burlap’s Five Stages of Dawg Pound

Dr. Burlap’s Five Stages of Dawg Pound

08 Dec 2018

Pax:  Fingers (WD, I think), Starfish, Quiver, Mongoose, Redeye, Touch-Me-Not (WB), Burlap (QIC)

Warm up with SSHs, merkins hold it mtn climbers, ISTs, Peter Parkers

Run to intersection and plank until instructions from the Q.  Alternating Lunges and Abe Vigodas in cadence

Run to shelter 1.

Split into group of faster runners and group of slower runners.  Fast group runs around manor house counterclockwise and back.  Slower runners do these exercises continually with running around the parking lot between each exercise:

• 20 dips, then run
• 20 step ups total, then run
• 20 derkins, then run
• 20 crunchy frogs, then run     REPEATO until group returns

Flapjack

Fast runners run clockwise circle to road, left on road to right near stables to field staying right, right to gravel parking and road, and right on road to return to shelter.  Slower runners do these exercises continually with running around the parking lot between each exercise:

• 20 plankjacks, then run
• 20 ISTs each leg, then run
• 20 irkins, then run
• 20 Russian twists each side, then run    REPEATO until group returns

Flapjack (but next group only runs to stable and back due to time).

Run back to start via campground.

Mary with straight leg hip thrusts each leg, one legged dolleys each leg.

FIN

COT

• Party Sat night Dec 15 — Mongoose confirms that facial recognition software has all F3 and FIA folks in the system.
• Fingers needs Qs for DawgPound – sign up, it’s a great AO.
• Prayers for BooBoo’s BIL and families
• Prayers for Starfish’s family after a tough week
• Prayers for Quiver’s family expecting a new arrival in a couple of months.  #ZoneDefense

NMM

• Comfortable 37 degrees at start.  We were expecting lower 30s, so a few pax were slightly overdressed
• The Q split the groups putting Mongoose, Redeye, Quiver and Touch-Me-Not in the faster group, and that left Starfish, Fingers and YHC. 
• The Q noticed that TMN was out front and running nicely on the first two runs, so he felt comfortable putting TMN in the faster group.  But the Q didn’t know TMN had been sick recently and not quite fully recovered.  But TMN held up well and stuck with those dudes, and appreciated the push.
• Deer sightings while in YHC’s car before and after the workout but not during.
• Mongoose is trying to nurse his legs and still workout some.  He was OK with the distance (about 4.6 miles for him) as it was split up into smaller chunks.
• All Pax got in at least 4 miles.
• There are nice facilities at Shelter 1 including a loo and a lighted shelter.  See Fingers for the location of the light switch.  Only two visits to the loo were recorded.
•  Pax noticed that the Q’s ball cap was pretty dirty and sweaty.  There was speculation that Dr Nido Qubein would not think that HPU cap was up to a standard of excellence.  Q refuses to replace said hat.
• Q is thinking of bringing the old rugby shirt back out.  
• Oh, we didn’t discuss but the five stages are Cold, Warmth, Heat, Tiredness, and Exhaustion. 

Thanks for the keys, Fingers!!