Author Archive Slim Fast

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


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!!


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

Birthday Boy took us out in prayer.

In The Garden of Good and Evil… by I Ron Butterfly

10 Pax arrived at Matthews Elementary to enjoy a Slim Fast edition of #F3Peak51.  With a preview of a visit to The Garden of Good and Evil, I’m sure the numbers were down slightly due to the sheer fear such an expectation invokes… ok… not really… but it sounds ominous, at least!

Having disclaimed, off we went for the following:

  1. Warm-up mosey into the FBC parking lot.  Circle up for COP
  2. Merkins x 10
  3. Low Slow Squats x 15
  4. Imperial Walker x 20
  5. SSH x 25
  6. Merkins x 10
  7. Mountain Climbers x 15; Plank
  8. Mosey towards Greenway… stop at Greenway for plank to collect 6; Mosey on to The Garden
  9. At the Garden, pair up on a rock
    1. Partner 1 does step ups; Partner 2 runs to benches and does 10 dips; run back; flapjack
    2. P1 does incline push-ups; P2 runs, 10 dips; run back; flapjack
    3. P1 does step-up with squat; P2 runs, 10 dips; run back; flapjack
    4. P1 does dips; P2 runs, 10 dips; run back; flapjack
  10. Decline Merkins x 10
  11. Mosey to utility storage shed; Groups of 3:
    1. P1 and P2 at opposite ends doing LBC’s; P3 lunge walks from P1 to P2; P2 then lunge walks back to P1, and P3 does LBC; P1 lunges when P2 arrives… we got in 2 rounds of lunge walks.
    2. Mosey back towards base; Plank at Greenway until 6 arrives
    3. Mosey to wall for Peoples Chair x2 for 1:30 each
    4. Mosey to parking lot for merkins x 10 and flutters x 15

DONE!   Excellent job!


Always an honor to lead the men of Peak 51.

Great to have Woody join us!  Welcome back, Kotter!

The Mouth has made 2-weeks in a row, but was refused regular status until 3 weeks in a row.  Pressure is on for next week!

Bullwinkle returned for his first post since Burpback Mountain was introduced 3-4 weeks ago… Many of us are still scarred by that!

T-claps to Nomad, Tweetsie and Sensei for the pre-run.


  1. Bro-lympics – See F3 website
  2. RunJenRun – see Speed For Need if interested in pushing

Lumberjack took us out in prayer.

Goodbye Winter… Don’t Let the Door Hit Ya

In what YHC forecasts will be the last cold day of the season… 13 goats gathered at South Charlotte Middle School for a simple yet effective installation of Mountain Goat:

  1. Warm-up to Gullah Gulch; dynamic stretching on Strawberry
  2. 4:00 I-Pace/3:00 Recovery
  3. 3:00 I-Pace/2:00 Recovery
  4. Rinse and Repeat until time;  We got 3 rounds in… 5-7 miles depending on pace.



“Purell doesn’t run… he glides”, was uttered several times during the workout.  Since we are running in a straight line out and back for each interval, we just need enough “runway” to run 2:00, turn around… or 1:30 minutes and turnaround.  Most mortal men cannot run all the way to the end of Strawberry from our starting point in 2:00… but Purell is no mortal!  Sorry you had to go onto the gravel a couple of times… and I thought you were going to be in the middle of 51 when we reversed directions… Note to self… back-up one more speed hump!

I would like to say Benny and Sensei were always close behind… they were always next behind Purell… but never close!  Still a great effort!!

Great to have Tutti out… always welcome to join us!!

Chico and Ickey Shuffle are starting to become regulars!  Great to have both of you as you train for some upcoming races!

Tweetsie, Nomad, Insomniac, Lois, Retread and Gullah… you guys always give 100%!  Thanks for making Mountain Goat work!

No Announcements…

Lois took us out in prayer.

Ground Control to Major Tom

13 Goats ignored the threat of rain to endure another installment of F3 Mountain Goat with one shared goal in mind… get stronger!  The workout was simple:

  1. Warm-up to Gullah Gulch and back; dynamic stretching on Strawberry
  2. 400m at I+pace, then recover back 400m… rinse and repeat
  3. Cool-down; stretching… DONE!

As always, an excellent job by everyone!  We completed between 4.5-5.5 miles depending on your pace.


I hope everyone knows how much of an encouragement you are to me every week.  You guys come out and give it 100%, even when you might not really want to, or when weather/temps are not ideal.  It’s an honor to spend Friday mornings with you fellas!

Great to have Icicle back out for the first time after some injury recovery!  Excellent job out there… take it slowly… we want you out there for the long haul!

Also great to have Ickey Shuffle join us.  He has been out before, but it’s been a while.  Always great to have you there… I know Ickey is training for the Smoky Mountain Relay… if you’re interested, talk to him… I think they have some spots!

Purell ran effortlessly as usual, and Joker was close behind.  Strong, boys!

T-Claps to Fleetwood and Benny… you guys were not far behind Purell and Joker.

Sensei is quickly getting his legs back after a few weeks of eating pizza and watching chick flicks.   Tweetsie, Nomad and Insomniac were hanging strong with Sensei and YHC… Great job, boys!

Continual T-Claps to Gullah and Lois… you guys always give it 100%… STRONG!!

This week, Joker, aka Jack Reacher, aka Major Tom, was inspired by YHC’s running pants.  I’m sure part of it is respect, part of it is genuine concern, and part of it is wishing he had his own …  Whatever the  motivation… while I’m flattered, I must insist on “eyes up here”… these honey buns are for M. Slim Fast.  Anyone interested in metro-running fashions, especially cold-weather, can see me after Mountain Goat for tips.

No announcements… Lois took us out in prayer.

You guys are awesome!  See you next week.

Joe Davis Ready… Could It Be Colder???

9 Goats for an UNBELIEVABLY cold F3 Mountain Goat… and the first of 2018!  Despite the frozen tundra conditions, it was the best choice made in 2018 by all the PAX in attendance!  Plus, Q promised the workout would be Joe Davis friendly!

We kept the workout simple… and tried to keep moving!

  1.  Warm-up around Rounding Run, then back to Strawberry Lane for some dynamic stretching
  2. 2 rounds of 30-30-1 back towards SCMS; 1 round towards Rosecliff
  3. After 45-minutes, the Q made a call to end our exposure to 10* temperatures.
  4. Finish with some stretching at the concession stand/facilities

DONE!  4.5 miles for a shortened Mountain Goat!  Excellent job!


VERY COLD!  Saying the workout would be Joe Davis friendly mainly means you will know how freaking cold it is going to be on Saturday at the Joe Davis Run!!  You’re welcome!

Great showing for the first Goat of 2018.  I had hoped we could have as many Goats as degrees… which were 10… we had 9… close!!

Best of luck to everyone running in the JDR tomorrow!

Awesome to have Chico join us!  Hopefully you will make this a regular part of your Fridays!

Also great to have Joker join us for the first workout of 2018… perfect attendance for this year!

Enron showing for 2nd week in a row… that is regular status!

Kilowatt was almost as bundled as Q… a lineman is always prepared!!

Tweetsie, Insomniac, Retread… always SOLID!!

Purell… sick fast as always… and Joker never far behind!


Should Old Goats Be Forgot??

7 Goats gathered for the final Mountain Goat workout for 2017.  Should Old Goats be forgot??  NEVER!!  Enough nostalgia!  Here’s what we did:

  1. Warm-up to Woodfox and back to track
  2. Dynamic stretching
  3. 4 x 200m at I-Pace with 200m recovery after each interval
  4. After 4th interval, recovery to Woodfox and Strawberry, then I-Pace down Woodfox and back (approx. 800m)
  5. Do as many as you can until time.  Leaders got in 2.5 rounds.
  6. DONE!  5.5 – 6.5 Miles depending on pace


Excellent job, boys!  This is a great workout… you get some speed on the track, then you get to enjoy the short but noticeable testers at either end of Woodfox… good times… good times!!

Purell had no issues gliding up and down Woodfox!  Same for Enron!  Great to have you join us!

Also great to have Lorenzo join us!  Always welcome!

Drano, Insomniac and Retread… SOLID!

Everyone have a great and safe New Year!!

Clark, That’s The Gift That Keeps On Giving The Whole Year

Much like the anticipation of opening gifts under the tree, what gifts would Slim Fast bring to the Goats of Mountain Goat.  Was it Gold, Frankincense, or Myrrh?  Was it the Jelly of the Month Club??  No… something that would last longer into the year, and would be appreciated in August and September…. hill repeats in Raintree!!  Ahhh…. nothing says the Holidays like trudging up Raintree Ln multiple times… much like Santa and his Reindeer!

The workout was simple:

  1. Slow jog to the bottom of Raintree by RCC; dynamic stretching in the overflow parking by 18th hole.
  2. i-Pace or better from the speed bump to the stop sign at Four Mile Creek; recover back to the speed bump; rinse and repeat x3… 4 total
  3. Mosey back to SCMS… DONE!

Total of about 4.75 miles covered.  Excellent!


Not as many miles, but definitely quality over quantity!  That is a deceptively hard little climb… approx. 400M+ in 2 stages… Stage 1 hits you in the face… and Stage 2 is Rashambo!!

Of course, Purell showed no sign of effort in the hills… He reminds me of The Kings hit “Switchin’ to Glide”!!  Smooth!!

Sensei was giving a ton as well… I know he wasn’t feeling 100%, but still managed to keep close to his time from the summer pre-BRR, meaning he hasn’t lost much of a step!  Strong as always!

Retread was grinding out his normal 100% effort, as was Insomniac.  Both were getting to the top consistently.

Gullah and Drano were giving 100% as well!  Strong from both of them!

Such a blessing for me to spend with you guys each week.  Thanks for making it a part of your weekly routine!


  1. Joe Davis Run Jan 6.
  2. Merry Christmas everyone!!

Why You Wanna Give Me A Run Around

8 PAX gathered for one of the coldest mornings in recent memory at Stallings Elementary for a Slim Fast virgin Q at Conviction.  Having disclaimed, the goal was simple… apply the immortal words of the venerable Blues Traveler frontman John Popper to answer the question… “Why you wanna give me a run-around?”  Which of course, the answer was… to keep warm!

The Thang

Mosey to bus parking lot behind school… circle up for COP

SS x 20; Run to bus walkway and back

IW x 20; Run to bus walkway and back

Low Slow Squat x 20; Run to bus walkway and back

Merkins x 15; Run to bus walkway and back

Mountain Climbers x 15; Run to bus walkway and back

Line up on line for 3-line suicide, then run to end; rinse and repeat

3-line suicide, then backwards run to the end; rinse and repeat

3-line suicide, then karaoke run to the end; rinse and repeat

Mosey to front of school to picnic tables for the following:
15 dips; run 50 yds out/back
20 step-ups; run 50 yds out/back
15 incline merkins; run 50yds out/back
Rinse and repeat, replacing decline merkins for incline merkins
15 dips… YHC needs them!!

Mosey back to bus lot…

Lunge walk 5 lines, jog 5 lines, Lunge walk 1 line
Backwards lunge walk 5 lines, backwards jog 5 lines; backwards lunge walk 1 line

Go to Basketball goal for some team sport:

Everyone planks… first guy shoots basket… then planks… next guy shoots… so, on   We keep going until everyone hits their first shot… comical to say the least, and it took about 2 full rounds for us to all make it…  looked good on paper!!

Grab some wall for people’s chair
50-air presses followed by 25 LBC’s
Back to the wall
25-air presses followed by 15 Dolly’s

Mosey back to parking lot… DONE!


Thanks Bullwinkle for letting me come out to Q.  It was great seeing where you boys call home on Wednesday mornings!

I enjoyed working out with Gypsy and Christmas for the first time.  You guys have a great site here!

Glass Joe and I go wayyyyy back… Sunday morning runs through Raintree, scenic runs through the Smoky Mountains, etc… always great to reconnect!  GJ was shedding layers as I was looking for more to add!!

It’s been a while, but I enjoyed seeing Arsenal again… Great job today!!  I was reminded that his F3 name is for actual guns, not for the wankers from North London that managed to draw today with one of the worst teams in the league…  I digress… #WengerOut!!

Shake N’ Bake brings it strong always!  Today was no different!  Those treadmarks in the parking lot should fade away with time!!

Thanks to Nomad for joining me for a warm-up pre-run and quick site recon.  It makes it much easier to get out in 25 F  when someone will be waiting for you… Nomad made the mistake of offering to be that someone!!

Congrats to Bullwinkle and Gypsy for a great site!  I hope to be back soon!

1.  Sign-up for Joe Davis Run
2.  Contact Bullwinkle or Gypsy to sign-up for Q in 2018

Good prayer from Nomad to take us out.

And The Clouds Parted…

I can’t count the number of times I’ve showed up for a workout… and namely F3 Mountain Goat, where between the radar and the forecast, a cancel would have been the only logical outcome… and yet like clockwork, the clouds part, and for 45-60 minutes… n’er a drop!

That’s what happened this morning!  When I arrived at 0455 for pre-run, wind shield wipers were going, and one lone car was waiting for me in the parking lot… Benny!  Of course, Benny being out in the freezing rain shouldn’t surprise anyone… he’s from Jersey!

So Benny and I took off on the pre-run, mainly for me to see how wet Strawberry Ln would be, and to also see if the rain was going to subside, stay the same, or get heavier!  The radar and forecast would have supported the latter.

As we came back into the parking lot, more cars had arrived, so it wasn’t just Benny that had questionable decision-making skills… those also belonged to Purell, Nomad, Retread and Bullwinkle.

Having exceeded the threshold of “3 or less, coffee is best”… and seeing that the rain was actually diminishing, we hit the streets of Raintree (ironically) for the following:

  1. Warm-up down Strawberry; dynamic stretching
  2. 5:00 run at I-Pace (2:30 out, 2:30 back); 4:00 recovery; rinse and repeat
  3. 4:00 run at I-Pace (2:00 out, 2:00 back); 3:00 recovery; rinse and repeat
  4. 3:00 run at I-Pace (1:30 out, 1:30 back); 2:00 recovery
  5. Cool-down… mosey back to Parking Lot

Done!  Depending on pace, goats completed 4-6 miles… excellent on a day that looked like a rain-out!!


Excellent job this morning… especially the dedication to GET UP… and then get out there!  Those know I don’t like being cold… WET and cold is the ultimate crap-show!  But I’ll be honest and say that it really wasn’t that bad!  Several were in shorts, and I was down to 2 layers by the end of the workout!

Great to have Bullwinkle out… keep going, my brother!  You’re doing great!

Nomad and Retread were solid as always!

Benny keeps getting stronger… we’re expecting sub-5:00 miles the next time we do the timed-mile!

Purell… pure glide!  I felt bad because we usually don’t run out of pavement on the 5:00 run from that spot.  But Purell is like the Space Shuttle… he needs extra runway!  If you ever wonder what’s further down the dirt road at the end of Strawberry, just ask Purell!


  1. Joe Davis Run
  2. Slim Fast has Q next week at Conviction in Indian Trail/Stallings; Drano on Q for Base Camp on Monday

Have a great weekend!  SF

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!


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!


  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.