I Do Not Have A Water Bucket Such As He

I Do Not Have A Water Bucket Such As He

So at 0515 a goodly number of pax were present and thus set off on the now weekly sojourn that is Mountain Goat.  Some wondering if it was Billy Goat or Mountain Climber, some even asked how many merkins they could expect today (none) and were promptly informed they may have joined the wrong workout and that Monday, Tuesday or Wednesday were better merkin options at South Charlotte Middle School.

However the pax set off at a moderate warm up pace, intended the warm up the muscles.  At first the pax ran in a straight line and as the pax passed through the parking lot Fireman Ed recognized a friend and EH (now Neon) who joined us, then when we got back to the school track we did some dynamic stretching such as the unofficial A51 running Nantan would approve, he may not have approved of the form but the fact that everyone was trying would likely have sufficed.  After this now complete warm up, the running around in circles commenced to the beat of YHC and Slim Fast’s beeping watches.

The workout is intended to help keep you at a high level of effort cardio wise over the course of the workout to help develop the cardio capability.  YHC could use terms like max V02 and so on but then if pressed to explain would start adding in things like links to running experts and physical engineers and the like.

The pax ran:

2 min at an uncomfortably hard pace followed by

1 min at a recovery jog, ok to walk as needed then

1 min at an uncomfortably hard pace followed by

30 sec at a recovery jog then

30 sec at an uncomfortably hard pace followed by

30 sec at a recovery jog

One of the most hated words in the F3 Lexicon was then invoked 3 times (Repeato) for a total of 4 rounds then a short water break and then 2 more rounds to finish it off.  The cool down was intended to be 2 laps but was audibled to one lap for time considerations.

NM:

Geraldo took modifying as needed to an entirely new level, showing up to a running workout with ruck and challenge weight but hey we’re glad you joined us for COT, always welcome!

Site FNG Body Bag was clearly leading the pack followed closely by Hopper, who had he not run hills the day before may have been closer but wow was Body Bag fast (consistently).  At one point Body Bag asked YHC if I were a track coach which prompted a round of laughter from both YHC and Hopper.  This now of course is the segue to one of YHC’s many soliloquy’s on what F3 has meant, and no more so true on learning how to run and the great amount of encouragement and training that YHC has received from so many pax, and that especially those truly accomplished runners, many of whom have sacrificed many a run of theirs to hang with YHC or offer those words of encouragement or pointers and that no YHC does not and shall not coach track but simply recycle the teaching given from those who legitimately know what they’re doing (you know who you are).  Some incredibly strong effort by a number of pax that have come out to get into running, Huggy Bear continues to impress as well as Pele, Fireman Ed hung out with YHC for quite a while and Freedom worried about this being a nightmare declared it only to be a bad dream so welcome all those running FNG’s.  Sony and Pele formed a grouping as well to push each other.

Personally good to see Skywalker and his takeout at the end was memorable as they tend to be, thanks brother.

Sound off below to note other accomplishments as there were many out there.

Announcements:

A bunch of Spearhead stuff, they may not run fast but they have no lack of energy to host events, especially those supporting the vet community and others less fortunate.

F3 Dads on Sat, apparently Mr. Brady is leading so no doubt he’ll be sweating, 0900 at Beatty Park