Mtn Goat goes Fartlekking

Mtn Goat goes Fartlekking

13 PAX ended their week the best way possible…. Gasping for breath and using muscles that for some haven’t been used in several years!!!!

After welcoming the site FNG’s, and having disclaimed, we headed for the track for something like this:

Stretching followed by 1-mile warm-up, then the main event:

Pretty simple… 4 rounds x5 of a 30, 20, 10 workout as follows:

• 30 second jog
• 20 second at normal running pace
• 10 second all-out sprint
• after 5 minute round, then 2 minutes jogging before starting the next round

We closed out with stretching.  Total of right at 4-miles.

Moleskine

Excellent job out there this morning!  Kilowatt said that was the most he’s run in some years… And that was after the warm-up!!!  😀

Seriously, excellent job.

Butter Maker didn’t seem to have too much trouble with the program.  Strong, brother!  Sta Puff and Tang were usually on his heels, and all 3 were part of the site FNG group.  Young Love, Kilowatt and Morningstar were also strong as site FNG’s.  I hope all of you will continue to come out!

Steinbrenner,  Simba, Huggy Bear, Booyah, Pele and Sensei were strong as usual and represented the veterans.  Great to have you guys continue to push hard on Fridays!

Geraldo was the lone sad ruck clown.  I don’t know who was breathing more heavy, but glad Geraldo always hangs for some extra minutes to COT with us!

Announcements:

1.  Southern Dis-Comfort Aug 1… Look for sign-up link in weekly email.

2.  F3 Dads on Saturday 1-3 at Panther’s practice field.

3.  Contact Turkey Leg if interested in running or driving at BRR.