Mountain Goats and Pom Poms

Mountain Goats and Pom Poms

No pomp and circumstance of ANY graduation could overshadow the sheer anticipation of the event heretoforever known as the Hard Launch of F3 Mountain Goat (cue confetti gun, marching band… and goat in cheerleader’s outfit)!!!

It was with that anticipation that 13 PAX assembled at South Charlotte Middle School on this 5th Day of June, in the Year 2015 (Year of the Libated Camel), to embark on a journey to pit man vs. himself, Mtn Goat vs. Big Foot, ne’er Godzilla vs. Barney!

Here’s how this epic event went down:

Mosey to track.  Having disclaimed… .75 mile warm-up at Fellowship Pace

Circle up for some stretching, followed by toe walks, heel walks, high knees, butt kickers, and questionable yet effective skips (aka bounding, prancing, galloping… many interpretations were offered)!

Main thing:
Pretty simple… to write, that is!
100 m at 2-mi race pace, followed by 100 m recovery jog
200 m at 2-mi race pace, followed by 200 m recovery jog
That is 1 set… rinse and repeat for 7 sets.

The key is to get your heart and oxygen rates up during the “hard” running, then return back to lower rates during the “recovery” portion.  The “time” it takes to recover is not the focus, but more that you DO recover.  The pace that it takes to achieve both of these objectives is different per/runner.  We will all get better at knowing what that right pace is as we continue working on our running styles and knowledge… it takes practice!

Complete .25 mile cool down lap, then circle-up for final stretching.

Mosey back to parking lot… DONE!!!  4.25 miles total!!

Moleskine:
Excellent job this morning!  It was/is an honor to lead such great men!  This was considered the Hard Launch for Mountain Goat, so extra pomp and circumstance were needed and expected… but only delivered via celebrity cameo by Dora and The Hoff, who were mostly occupied with carrying and lifting a Slim-Fast sized back pack!!  Enjoyed having you guys join us for the COS (Circle of Stretching) and name-o-rama…

I understand the confetti gun, t-shirt cannon and marching band showed up at 6:35 just after we cleared the parking lot, but I was able to snap a picture of the F3 Mountain Goat mascot on my way out and send as part of the #51Counts tweet!

Seriously, though… I enjoyed running with you guys immensely this morning!  I know we had some running workout virgins there today…  Whitesnake, Tawney… maybe Huggy Bear… You guys did AWESOME!  Great to have you 3 there!

Not much to say about Philmont and Pele except STRONG, STRONG, STRONG (like  Mtn Goats)!  You both are regulars now!

Swiss Miss, Joker and The Mouth were generally leading the herd, and High Tide is defintely starting to inch up as a fast runner…  0.0 is a distant memory!

Geraldo and Sensei were solid as usual.  Sensei quietly posts PR’s because he has an insensitive running partner that makes him run faster than his target pace… yet Sensei NEVER complains!!  His running partner is a real jack-wagon, however…. If I ever meet up with him…

And of course, Strange Brew is always bringing the experience to the workout.  He is definitely our resident SME!

Thanks for giving it your all… thanks for the encouragement everyone gives to each other… thanks for the never ending mumblechatter and jabs from The Mouth… and the comic relief from Philmont!  Overall great way to end the week!

YHC took us out in a quick prayer.

Announcements:
1.  Dora stated that the Red, Light and Blue Ruck raised $18,400… T-Claps!!!
2.  F3 Dads on Saturdays and F3 Camp in August
3.  Food drive over the next week.  Be sure to bring specified food items to your workout(s).
4.  Brew Ruck in July
5.  Church on the Streets (COTS) this Sunday.  Sign up at http://www.signupgenius.com/go/9040b44a5ab23a57-church1