Spring is in the Air!

Spring is in the Air!

13 Goats gathered for another fun and challenging installment of #F3MountainGoat.  You know Spring is in the air when YHC is in shorts!  Having disclaimed, we headed to the track for the following:

1. 1-mile warm-up; dynamic stretching
2. Ladder OYO at I-pace
   1. 200m – 200m recovery
   2. 400m – 400m recovery
   3. 600m – 400m recovery
   4. 800m – 400m recovery
   5. 600m – 400m recovery
   6. 400m – 400m recovery
   7. 200m – 200m recovery
3. Cool Down
4. DONE!  5-6 miles depending on pace

Moleskine

We’ll start with HAPPY BIRTHDAY to Mr. Insomniac… 46 years young… and nowhere near respectable!!  In all seriousness, thanks for celebrating your b-day with us Goats!  We’re honored!!  And great job!  Just consider where you were at 5 years-ago!  Getting better with age!

Great to have Meatloaf and Picasso join us.  Both have been to Goat before… always great to have you guys.  They are training for the upcoming Palmetto with Tutti.  Mountain Goat is a great part of your weekly training regimen!  Come back anytime!

Benny led the way most of the morning, with Sensei and Chico not far behind.  Strong from the 3 of you!

Nomad, Tweetsie and Lois were solid as usual.  T-claps to Drano for making it out!  Always great to have you running with us!

Triple T-Claps to Gullah!  Bro, you keep getting faster and stronger!

You boys are awesome!  Such an honor to spend my Friday mornings with you guys!  Thanks for the efforts!

We are targeting Friday March 2 for a timed mile…. put it on your calendar!  Everyone participates!!

Announcements

1. Bro-lympics 2/24
2. Runjenrun sign-ups with Speed for Need

Birthday Boy took us out in prayer.