Running with the Law Dog

When: 11/01/2017

QIC: Law Dog

PAX (): Hombre, Dori, Cricket, Banjo, C4, Harp, Manning, The Mole, MIsty, Babyface, Westside, Woody, Swisher, Wham-O, Natty Lite, Legionairre, Spaceballs, DD, Law Dog

Monday’s beat-down was good. It was one of those beat-downs that makes F3 fun. You never know what you are going to do until the Q starts talking. But after a station rotation workout, YHC wanted to run.

Warm up

After a lesson on proper cadence for Imperial Walkers and some cotton pickers and windmills to stretch out the legs, the only proper way to warm up for a run beatdown is none other that Happy Jacks. Ain’t that right C4!

On to the stadium for escalator miles.

Mile 1:

  • 10 merkins – run a lap
  • 10 merkins, 20 shoulder taps – run a lap
  • 10 merkins, 20 shoulder taps, 30 lunges – run a lap
  • 10 merkins, 20 shoulder taps, 30 lunges, 40 squats – run a lap

While waiting on the six – 20 LBCs and 20 Dolly

Mile 2:

  • 10 werkins – run a lap
  • 10 werkins, 20 side lunges – run a lap
  • 10 werkins, 20 side lunges, 30 plank jacks – run a lap
  • 10 werkins, 20 side lunges, 30 plank jacks, 40 squats – run a lap

While waiting on the six 20 American Hammer and (after a brief discussion on the difference between Rosallita and Dolly YHC must admit, I got them backwards) 20 rosallita.

With enough time for a little more running, YHC (can I use “YHC” based on the mubble chatter today?) was inspired by the sprints at the end of Mile 2 which no doubt included C4 and Banjo, time to form 2 lines and have 100 meter dash. While I could not keep track of winners, I will note that Westside is fast. He pushed me to the last second and was too busy catching my breath to pay attention to the rest of the races. Honor system for bragging rights amongst the Pax.

Finally, line up for an indian run around the track and back to the flag in time for about 40 seconds of J-Lo.



Naked Moleskins (no that is not a reference to Homeboy who was not doubt shirtless wherever he was this morning):

It is great to see the Pax dedicated and posting as the weather starts to turn colder. Cold weather months are the best months to post. It takes commitment to get out of a warm bed with the M to go workout in the cold gloom.  Regardless of how cold it is and painful to run, you never regret feeling accomplished before rest of the world begins the day.  It also brings about a comradery and pride when others find out you were up at 5:30 in subfreezing weather. While we are not below freezing yet, it is just around the corner, so stay committed because Iron sharpens Iron.

Peace out and SYITG

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