{"id":5829,"date":"2018-08-03T15:53:24","date_gmt":"2018-08-03T19:53:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5829"},"modified":"2018-08-03T16:22:02","modified_gmt":"2018-08-03T20:22:02","slug":"pre-blast-for-dawg-pound-08-04-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/pre-blast-for-dawg-pound-08-04-2018\/","title":{"rendered":"Pre-Blast  for Dawg Pound 08\/04\/2018"},"content":{"rendered":"<p><strong>Pre-Blast for Dawg Pound 8\/4\/2018<\/strong><\/p>\n<p><strong>PAX:<\/strong>\u00a0 \u00a0All are encouraged to participate.<\/p>\n<p>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&#8217;s what I have in mind.<\/p>\n<p><strong>Warm-a-Rama:<\/strong><\/p>\n<ul>\n<li>SSH<\/li>\n<li>Sun Gods Forward \u2013 Sobriety Style<\/li>\n<li>Sun Gods Reverse \u2013 Sobriety Style (alternate foot)<\/li>\n<li>Whirly with a Clap<\/li>\n<li>Mosey to the trail.<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<p>Mosey to the paved trail that encircles the picnic shelters and horse stables. I think most of you know where I&#8217;m talking about. If not, you&#8217;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:<\/p>\n<ul>\n<li>Merkins &#8211; at exercise stop #1<\/li>\n<li>WWII Sit Ups &#8211;\u00a0at exercise stop #2<\/li>\n<li>Plank Jacks &#8211;\u00a0at exercise stop #3<\/li>\n<li>LBCs &#8211;\u00a0at exercise stop #4<\/li>\n<\/ul>\n<p>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.<\/p>\n<p>However, here is the thing\u2026 <strong>no one may run to the next exercise point until the 6 arrives at the current exercise point.<\/strong><\/p>\n<p>So what are all of you fast PAX supposed to do after you\u2019ve 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:<\/p>\n<ol>\n<li>Continue to complete as many reps of the exercise as possible until the 6 arrives, then run to next exercise point and repeat, <strong>or:<\/strong><\/li>\n<li>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.<\/li>\n<\/ol>\n<p>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\u2019t mean you have to do more reps at every point.<\/p>\n<p>This approach is intended to accomplish the following:<\/p>\n<ul>\n<li>Provide extra work for those who are fast or otherwise in great shape<\/li>\n<li>Provide encouragement to the 6 as he struggles to become faster\/stronger<\/li>\n<li>As much as possible, keep the PAX relatively close together as a group.<\/li>\n<\/ul>\n<p>When time is called, mosey back to the parking lot for Mary.<\/p>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>To be called by the PAX as time allows.<\/li>\n<\/ul>\n<p><strong>NMM:<\/strong><\/p>\n<p><strong>COT<\/strong>:<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pre-Blast for Dawg Pound 8\/4\/2018 PAX:\u00a0 \u00a0All 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 [&hellip;]<\/p>\n","protected":false},"author":166,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,113,104],"tags":[],"class_list":["post-5829","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-pain-stations","category-pre-blast"],"acf":{"q":"Rust Bucket","date":"8\/4\/2018","pax":"All are encouraged to participate!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5829","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5829"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5829\/revisions"}],"predecessor-version":[{"id":5834,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5829\/revisions\/5834"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5829"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}