It Ain’t Easy

It Ain’t Easy

10 PAX showed up for another installment of F3 Mountain Goat.  Temps were mild and allowed everyone to really give it all they had!  2 other brave souls… Geraldo and Scott Bradford, indulged in a Spearhead Ruckfest, and joined us for COT.

The workout was pretty simple… but not easy.  It went something like this:

Mosey to track.  Some quick stretching, followed by 1-mile warm-up at fellowship pace.
Mosey back to Strawberry Ln and head to the second speed bump.

Once everyone was there we started the following sets of 30-30-1:
1.  30-seconds “I-pace”, then jog back to starting point for recovery… recovery time wasn’t important.
2.  Rinse and repeat 30-seconds “I-pace”…. try to keep same pace.  Jog back to starting point for recovery.
3.  1-minute “I-pace”… jog back to starting point for recovery.

We did 5 sets… total of about 4.3-ish miles.

Finished with cool-down lap and stretching.

Moleskine:
Everyone did great… as usual!  The PAX continue to be strong on setting their target pace to maximize the amount of time at max heart/O2 capacity.  As stated, the time/pace to recovery is not  the focus… it’s that you DO recover between each segment.

The Mouth, Joker, Simba and Steinbrenner brought it strong, especially as the sets went on.

Pele, Sony, Freedom, Booyah and Huggy Bear also brought their A-games… the beauty of this workout is everyone gets to push themselves, then regroup so we were always back together.

Lots of heavy breathing between segments… and I believe everyone was glad when the 5th set was done!

This continues to be a great workout for runners of all levels!  It’s always an honor to lead this group of men!

Geraldo and Scott (non-F3) joined us for COT.  Maybe we can continue to EH Scott to join us… he looks like he would be strong!  Geraldo will have to sound off on the punishment he dished out today… something like 100 miles bear crawling… with 120 pounds of weight… or something like that!

Freedom took us out with a great prayer.  We mentioned Sensei and the passing of his Grandfather…. keep them in your prayers!

Announcements:
1.  Convergence on Saturday 7/4 at The Rock 7:00… Stonehenge will remain at 6:00.
2.  Southern Discomfort 8/1… several levels of discomfort available.
3.  F3 Dads on Saturdays.