The official site of Red Dog's Dog Days

Fall 2011 Workouts: September
(Return to Workouts Page)

Starting August 9, we are officially on our Fall schedule. During this time, Dog Days is only offered on Tuesdays, Thursdays and Saturdays. The workouts below will generally be the same workout we've completed in Lawrence, but just a week or two later.

Day	Date	Workout Details
Thursday	September 1	Calisthenics: Stretch Run in place 1 minute 5 forward lunges 5 backward lunges 10 toe touch 11 each: mountain climb dogs jumping jacks push ups reverse crunches crunch scissors V ups 22 straight leg sit ups 5 wide push ups 5 narrow push ups 5 regular push ups Run in place 1 minute Today's Run: Emery Road Loop (approx. 2.25 miles)
Saturday	September 3	Saturday Morning Run: Modified Square (approx. 4.4 miles)
Tuesday	September 6	Calisthenics: 11 of each: jumping jacks volleyball jump front/back forward lunges backward lunges side lunges 5 bupees with pushups (5 pushups, then 4, then 3, then 2, then 1) 5 Rev squats on Kenny 20 of each situps lunges vups side lunges dogs ku track mountain climbs 50 bicycles Today's Run: Run thru parking lot to scoreboard. Do 4 hills (1 backward, 3 forwards) all the way to the mulch. On the last hill, return to the parking lot/starting point by coming back around the stadium on the West side.
Thursday	September 8	Calisthenics: Stretch 18 of each: jumping jacks toe touches side bends mountain climbs dogs 10 burpees 18 crunches 18 lunges 10 each: v-ups pushups reverse squats pushups lunges Today's Run: JRP Stairs - Summerfield - Wescoe Stairs Loop (approx. 2 miles)
Saturday	September 10	Saturday Morning Run: From 9th & Vermont, head east to Mass. Turn left (north), running to the train tracks at 6th and Mass. Cross over, then head south on Mass. If you turn back at 14th Street, the run is a little over 2 miles. At 19th, it will be just over 3 miles. And if you go all the way to 23rd, it will be a little over 4.
Tuesday	September 13	Calisthenics: Stretch 7 of each: toe touch ½ squats jumping jacks side bends full squats 11 of each: push ups mountain climbs dogs ku track Plank - hold 30 sec 11 of each: crunches 11 rev crunch 11 lunge 11 sit up 11 scissors 11 bridge 7 of each: donkey kicks dogs mountain climbs push ups sit ups lunges scissors little leg circles (left & right) 11 burpees 25 jumping jacks – speeding up as you go Today's Run: North Oread Loop - Down the Parking Garage (approx. 1.8 miles)
Thursday	September 15	Calisthenics: Stretch 11 jumping jacks 11 push ups 11 volley ball 11 mountain climbs 11 toe touch 11 dogs 11 lunges 5 wide push ups 5 normal push ups 5 narrow push ups 11 reverse squats Today's Run: Another North Campus Loop - Down the Parking Garage Stairs (approx. 1.6 miles)
Saturday	September 17	Saturday Morning Run: Burroughs Creek Trail - returning on Massachusetts Street (pick your distance - turn at 11th, 15th, 19th or 23rd)
Tuesday	September 20	Calisthenics: Stretch 11 each: toe touches jumping jacks squats side bends – slow volleyball jumps 15 of each: dogs push ups crunches reverse crunches ku track exercises side lunges leg ups sit ups bridges little circles Push ups Run in place - 1 minute Today's Run: Another JRP-Bruce's Stairs Run (approx 1.25 miles)
Thursday	September 22	Calisthenics: Stretch 11 of each: jumping jacks toe touches volleyball jumps side bends mountain climb dogs push ups ku track exercises 12 of each: bridgees crunches leg ups reverse crunches 15 bicycle - high 15 bicycles – low 10 straight leg sit ups 10 v-ups 10 burpees Run in place - 30 seconds Today's Run: From the stadium meeting spot, jog on 11th to Mississippi Street. Turn right down the steps just before the practice fields. Run across the parking lot to the campanile hill. Run 3 hills (1 forward, 1 backward, 1 forward), running around the campanile and down the east sidewalk on the final hill.
Saturday	September 24	Saturday Morning Run: Kansas River Levee Run (distances from 2-6 miles)
Tuesday	September 27	Calisthenics: Stretch Run in place 1 minute 11 each: toe touches jumping jacks lunges side bends 18 each: mountain climbs dogs planks Laura exercises crunches leg ups reverse crunches bridges 25 sit ups 5 burpees with 2 push ups, progressing to 10 pushups Today's Run: 101 Library Stairs (approx. 1.8 miles)
Thursday	September 29	Calisthenics: Stretch Run in place 30 seconds each: jumping jacks lunges push ups dogs plank on forearms crunches reverse crunches lunges spread-ems 30 seconds each: 15 seconds push ups 60 seconds sit ups 60 seconds bicycles 30 seconds push ups 20 seconds jumping jacks Today's Run: Highpointe Apartments Loop (approx. 2.8 miles)