The Dog Pound – Page 3

dICE Ladder

January 27, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Lightweight, Aladdin, Einstein, Weezer
FNGs: 1 Weezer
COUNT: 5
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Run to pull-up bars

Accountability Buddy Pull-ups 3 sets
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Run to lower Parking lot

Dice Ladder

One PAX Rolls 2 dice then picks an exercise. The group does those exercise at each lamp post, starting with one and going until the dice number is reached. Then PAXs return to the starting position at the lower parking. Another PAX rolls dice and picks an exercise.

Example: PAX rolls 8, picks merkins, PAX run to the first light post and do 1 merkin, then runs to the second light post and does two merkins etc.…..

MARY: N/A

ANNOUNCEMENTS: Starfish 31st

COT: It was cold today, but you showed up. Help motivate others to brave the cold and other hardships of life.

“Maintenance”

January 15, 2026 BackBlasts

AO: dogpound
Q: Einstein
PAX: Lightweight, Earmuffs (Dan Studt), Pew-pew, Einstein
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Ran laps around the restaurant pad, stopping to do CDDs, Pull Ups, Squats. Merkins, BBS along the way. Each lap increased reps by 5

MARY:
Flutter kicks and LBCs

ANNOUNCEMENTS:
Convege to diverge end of month

COT:
“Aim for heaven and you will get Earth ‘thrown in’, aim for earth and you will get neither.” CS Lewis

Happy New Year

January 1, 2026 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Mayberry, Charger, Ribbed (Joshua Sagraves), Aladdin, Monstar, Bartman, Gibbler
FNGs: None
COUNT: 8
WARMUP:
A bit
THE THANG:
Murderball/handball in the Thunderdome
MARY:
No time
ANNOUNCEMENTS:
Starfish 1/31 @ Asylum
COT: Carry God with you into the New Uear

White Elephant

December 30, 2025 BackBlasts

AO: dogpound
Q: Nixon
PAX: Lightweight, Madoff, Aladdin
FNGs: None
COUNT: 4
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

PAXs will be separated into teams of 2. Each team will receive a card with exercises. Teams will have an option to pass those exercises to the team to their left or keep them. Cards can only be passed once. Exercises conducted at the bathrooms

After a team ends a set they run to the tennis courts and return to stand in the Berine position until all teams have completed their set.

25 x Overhead press
25 x Front raises
25 x Goblet Squats
25 x Dead Lifts

25 x BBS
25 x SSH
25 x LBC
25 x 2 count Flutter kicks

10 x Blockees
10 x Burpees
10 x Lunges
10 x Wall jumps

MARY: N/A

ANNOUNCEMENTS: See Slack

COT: New Year’s resolutions for self-improvement

Test Your Might

December 18, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Pew-pew, Lightweight, Earmuffs (Dan Studt), Nixon, Aladdin
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 TN Rocking Chair (not slow enough)
5 cherry pickers
10 little baby arm circles
10 more
10 Grady corns
Stretch
Swoops to the light pole
slow mozy to top of hill
15 slow wide chest to rails
10 dips
Run around peninsula to backbone

THE THANG:
12-9-6-9-12
Jumping pull-ups
Sit-ups
Air squats
Run to top of Matterhorn and walk back between rounds
Don’t stop moving.

Static hang as long as possible
Run back around peninsula we did some shuffles along the way back to bathhouse

Burpee Test – accumulate burpees in 2 min
MARY:
20 butterfly sit-ups
20 dead bugs
1 min stretch

ANNOUNCEMENTS:
No Christmas beat down but Christmas is not cancelled

COT:
Scored the burpee test and reminded pax how they are serving others by showing up and working to better themselves. Also reminded them all that they are bad-ass high impact men and should be proud of their accomplishments and drive. Merry Christmas!