English Lesson at the Goat

English Lesson at the Goat

13 Goats gathered in the South Charlotte Middle School parking lot for another installment of #F3MountainGoat… and a bonus Literature lesson.  The pre-blast contained a palindrome hinting at the planned workout… “Say Yas”.  Of course that can only mean 1 thing… Yasso 800’s… or as Lois has coined them… “Sucko 800’s”!

The workout is simple:

1. Warm-up on track; dynamic stretching.
2. So 800m (2 laps) at I-Pace, then recover 400m (1 lap) in the same time as the 800m.
3. Complete as many reps as possible until time is up.
4. Cool down.
5. Everyone completed 4-5 reps.  4.5 to 5.5 total miles…. EXCELLENT JOB!

Moleskin

Guys… not much to say except GREAT WORK!  Here’s the deal… Friday MoutainGoat is all about getting there, then getting down to business!  Everyone comes knowing they will push themselves, and you do… week in and week out.

It’s never going to be “Easy”… it should be one of your hardest workouts of the week.  And it is doable by any skill/fitness/running level… that’t the goal of the Goat!

I love spending my Friday morning with you guys!  Thanks for making the effort to be out there!  I’m encouraged by each of you… and it is never taken for granted the effort each of you make to be out there.

Sensei was putting in some solid reps buoyed by his PR at the Charlotte half.  Retread, Tweetsie and Benny were doing the same.  Congrats to both Benny and Retread on strong finishes in both of their first Half Marathons!

Nomad, Huggy Bear, Insomniac, Drano, Gullah, Lois, Pele and Kilowatt… strong reps as well!  Great to have Drano back out after a few weeks… and then Huggy Bear and Pele returning to “regular” status!

Announcements

1.  Joe Davis Run.  Get signed up… and let Slim Fast know if you are interested in collecting Bagels & Bananas for the run.
2. Mountain Goat WILL be meeting on Friday 11/24 after Thanksgiving… normal time.  Safe travels to everyone that might be traveling next week!

Great prayer from Kilowatt to close us out.