The T-Shirts
Spend enough time in the Lawrence area and you're bound to see someone wearing a Dog Days t-shirt. You can't buy 'em. The shirts are wearable trophies that can only be earned by extensive participation in the program. There are several shirts out there (Summer, Fall/Winter, and Saturday shirts).
The Rules
Red Dog doesn't have many rules, but he does ask that you follow these guidelines:
- Bring a bottle of water (a towel is also recommended)
- No cell phones
- No headphones/mp3 players
- Always encourage other runners. Never put anyone down.
The Workout
The workout varies every session. Each one starts with some light calisthenics (sit-ups, push-ups, jumping jacks, etc.). Sometimes Red Dog incorporates hills, stairs, lunges, shuffles and sprints. Workouts normally end with a run across campus ranging from one to three miles. Here is a basic, sample workout from last summer:
Stretch
Roll Out
Touch toes, right, left & center
Hurdler right then left
Hamstring right then left X 2
3 upper body push ups
11 jumping jacks
11 toe touches
11 push puts
2 laps
11 jumping jacks
11 volleyball jumps
11 push ups
11 dogs right then left
11 donkey kicks left then right
11 crunches
11 leg lifts
11 sit ups bent legs
11 spread ums – 10” up then 20” up
Marine drill
11 push ups
2 laps, 1 step – girls on west side, boys on east side
