{"id":3753,"date":"2018-02-17T12:43:20","date_gmt":"2018-02-17T16:43:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3753"},"modified":"2018-02-17T12:44:35","modified_gmt":"2018-02-17T16:44:35","slug":"runna-how-you-wanna-tabata-dawgpound","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/runna-how-you-wanna-tabata-dawgpound\/","title":{"rendered":"Runna-how-you-wanna + Tabata at #DawgPound"},"content":{"rendered":"

8 PAX gathered at the dog park at Tanglewood for a workout designed to appeal to the tastes of even the most discriminating runner or non-runner, as the case may be.<\/p>\n

Here’s how it went…<\/p>\n

Warm-o-rama:<\/strong>
\nMosey to the start point with various stops along the way for warmup exercises
\n(Start point is bottom of hill near steeple chase area)<\/em><\/p>\n

Runna-how-you-wanna + Tabata:<\/strong>
\nStart with 20-on-10-off, 8-round, 2-exercise Tabata (4 min). Then, run for 4 minutes; 2 minutes out and 2 minutes back. Fan out from center in any direction, and run as far and as fast as you want. The only stipulation is to be back at center in 4 minutes. The idea is to accommodate PAX of all running levels\/desires.<\/p>\n

Tabata rounds:<\/em><\/p>\n

    \n
  1. Merkins\/Squats<\/li>\n
  2. CDD\/Lunges<\/li>\n
  3. Hand-release merkins\/Monkey Humpers<\/li>\n
  4. Mountain climbers\/SSH<\/li>\n<\/ol>\n

    Mary:<\/strong>
    \nMosey back to start with some stops along the way for “Mary” exercises.<\/p>\n

    YHC took us out.<\/p>\n

    Announcements and NMM:<\/strong><\/p>\n

      \n
    • \n
        \n
      • F3 expansion:\n
          \n
        • Phoenix – starts in March<\/li>\n
        • Omaha – starts in April<\/li>\n
        • Washington DC – likely start in April<\/li>\n
        • See @Starfish if you’re interested in participating<\/em><\/li>\n<\/ul>\n<\/li>\n
        • Prayers for @Garbage as he is in the process of transitioning between jobs<\/li>\n
        • Great to see @SourMash representing WestFoCo and #BBBC at #DawgPound today! I believe this was his first post at the storied AO. He crushed it like a champ!<\/li>\n
        • Great to see @Garbage out again! 2nd week in a row!<\/li>\n
        • And of course, great to see all of the other PAX this morning!<\/li>\n
        • @Huckleberry does not<\/strong> like the term Fasthole<\/em>. Ironically, he is a pretty amazing runner.<\/li>\n
        • While there were no deer sitings this morning, we did get to see @Huckleberry jump the fence again.<\/li>\n
        • @TouchMeNot is no slouch of a runner, himself. Along with @Starfish & @Plunger, those guys set the pace this morning.<\/li>\n
        • @DramaQueen described the ideal #DawgPound workout – “no burpees and no @Mongoose”. This led to fond reminisces of @Mongoose amongst the PAX. As @Starfish noted, he would be happy knowing that we were talking about him. And with that, the obligatory mention of @Mongoose in this backblast is complete.<\/li>\n
        • A joy to be associated with this great group of #HIMs this morning.<\/li>\n
        • Pretty good playlist this morning (see below)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

          Playlist:<\/strong>
          \n(Note: Not all tracks were played. There was also a slight playlist malfunction in which some songs from the “Valentine’s playlist” snuck in. Ask the PAX about it…)<\/p>\n

            \n
          • Ring of Fire (Social Distortion)<\/li>\n
          • We Will Rock You – Live (fast version) (Queen)<\/li>\n
          • Crazy Train (Ozzy Osbourne)<\/li>\n
          • Ace of Spades (Motorhead)<\/li>\n
          • Dr. Feelgood (Motley Crue)<\/li>\n
          • Mr. Brightside (The Killers)<\/li>\n
          • What It Takes (Aerosmith)<\/li>\n
          • Wake Up (Arcade Fire)<\/li>\n
          • Keep The Car Running (Arcade Fire)<\/li>\n
          • Jenny Was a Friend of Mine (The Killers)<\/li>\n
          • The Man (The Killers)<\/li>\n
          • Best of Both Worlds (Van Halen)<\/li>\n
          • Right Now (Van Halen)<\/li>\n
          • Long Black Road (ELO)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

            8 PAX gathered at the dog park at Tanglewood for a workout designed to appeal to the tastes of even the most discriminating runner or non-runner, as the case may be. Here’s how it went… Warm-o-rama: Mosey to the start point with various stops along the way for warmup exercises (Start point is bottom of […]<\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[],"class_list":["post-3753","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Fingers","date":"02\/17\/18","pax":"Starfish, Drama Queen (WD), Sour Mash, Touch Me Not (WB), Huckleberry, Garbage, Plunger, Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3753"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3753\/revisions"}],"predecessor-version":[{"id":3756,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3753\/revisions\/3756"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}