{"id":7175,"date":"2018-12-10T10:36:49","date_gmt":"2018-12-10T14:36:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7175"},"modified":"2018-12-10T10:36:52","modified_gmt":"2018-12-10T14:36:52","slug":"dr-burlaps-five-stages-of-dawg-pound","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/12\/dr-burlaps-five-stages-of-dawg-pound\/","title":{"rendered":"Dr. Burlap&#8217;s Five Stages of Dawg Pound"},"content":{"rendered":"\n<p>08 Dec 2018<\/p>\n\n\n\n<p>Pax:\u00a0 Fingers (WD, I think), Starfish, Quiver, Mongoose, Redeye, Touch-Me-Not (WB), Burlap (QIC)<\/p>\n\n\n\n<p>Warm up with SSHs, merkins hold it mtn climbers, ISTs, Peter Parkers<\/p>\n\n\n\n<p>Run to intersection and plank until instructions from the Q.\u00a0 Alternating Lunges and Abe Vigodas in cadence<\/p>\n\n\n\n<p>Run to shelter 1.<\/p>\n\n\n\n<p>Split into group of faster runners and group of slower runners.\u00a0 Fast group runs around manor house counterclockwise and back.\u00a0 Slower runners do these exercises continually with running around the parking lot between each exercise:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>20 dips, then run<\/li><li>20 step ups total, then run<\/li><li>20 derkins, then run<\/li><li>20 crunchy frogs, then run\u00a0\u00a0\u00a0\u00a0 REPEATO until group returns<\/li><\/ul>\n\n\n\n<p>Flapjack <\/p>\n\n\n\n<p>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.\u00a0 Slower runners do these exercises continually with running around the parking lot between each exercise:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>20 plankjacks, then run<\/li><li>20 ISTs each leg, then run<\/li><li>20 irkins, then run<\/li><li>20 Russian twists each side, then run\u00a0\u00a0\u00a0\u00a0REPEATO until group returns<\/li><\/ul>\n\n\n\n<p>Flapjack (but next group only runs to stable and back due to time).<\/p>\n\n\n\n<p>Run back to start via campground. <\/p>\n\n\n\n<p>Mary with straight leg hip thrusts each leg, one legged dolleys each leg.<\/p>\n\n\n\n<p>FIN<\/p>\n\n\n\n<p>COT<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Party Sat night Dec 15 &#8212; Mongoose confirms that facial recognition software has all F3 and FIA folks in the system.<\/li><li>Fingers needs Qs for DawgPound &#8211; sign up, it&#8217;s a great AO.<\/li><li>Prayers for BooBoo&#8217;s BIL and families<\/li><li>Prayers for Starfish&#8217;s family after a tough week<\/li><li>Prayers for Quiver&#8217;s family expecting a new arrival in a couple of months.\u00a0 #ZoneDefense<\/li><\/ul>\n\n\n\n<p>NMM<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Comfortable 37 degrees at start.\u00a0 We were expecting lower 30s, so a few pax were slightly overdressed<\/li><li>The Q split the groups putting Mongoose, Redeye, Quiver and Touch-Me-Not in the faster group, and that left Starfish, Fingers and YHC.\u00a0<\/li><li>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.\u00a0 But the Q didn&#8217;t know TMN had been sick recently and not quite fully recovered.\u00a0 But TMN held up well and stuck with those dudes, and appreciated the push.<\/li><li>Deer sightings while in YHC&#8217;s car before and after the workout but not during.<\/li><li>Mongoose is trying to nurse his legs and still workout some.\u00a0 He was OK with the distance (about 4.6 miles for him) as it was split up into smaller chunks. <\/li><li>All Pax got in at least 4 miles.<\/li><li>There are nice facilities at Shelter 1 including a loo and a lighted shelter.\u00a0 See Fingers for the location of the light switch.\u00a0 Only two visits to the loo were recorded.<\/li><li>\u00a0Pax noticed that the Q&#8217;s ball cap was pretty dirty and sweaty.\u00a0 There was speculation that Dr Nido Qubein would not think that HPU cap was up to a standard of excellence.\u00a0 Q refuses to replace said hat.<\/li><li>Q is thinking of bringing the old rugby shirt back out. \u00a0<\/li><li>Oh, we didn&#8217;t discuss but the five stages are Cold, Warmth, Heat, Tiredness, and Exhaustion.\u00a0<\/li><\/ul>\n\n\n\n<p>Thanks for the keys, Fingers!!\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>08 Dec 2018 Pax:\u00a0 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.\u00a0 Alternating Lunges and Abe Vigodas in cadence Run to shelter 1. Split into group of faster runners [&hellip;]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,113],"tags":[],"class_list":["post-7175","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-pain-stations"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7175","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7175"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7175\/revisions"}],"predecessor-version":[{"id":7178,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7175\/revisions\/7178"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}