Meathead Meets Mountain Goat

Meathead Meets Mountain Goat

16 Pax (setting a site record only days after BRR) set out to work on running better, faster, stronger, yeah stronger, that’s where we’re going with this one…The formula at Mountain Goat is generally not too difficult, do some structured running and get better at it.  Same thing today except add kettle bells, no you did not read that incorrectly, add kettle bells.  Adapting a US National Tomato Triathlon team workout to scale it down the thang went something like this:

Warm up mile towards Starbucks, don’t get close enough to smell the coffee though

Some dynamic warm up with:

20 Heel walks straight, out, in and jog to street light

20 Toe walks straight, out, in and jog to street light

20 butt kickers and jog to street light

Pax are now at the bottom of the Coburn hill where curiously a row of kettle bells sit in the grass and the rest of the workout is explained as:

10 kettle bell swings (or 20 squats, remember, modify as needed)

Hard run (ideally about 80% of sprint) 100 yards (or so, we timed it at first to scale for all pax)

light jog back and repeato – 5 times and regroup, then 5 more times and regroup and then 3 more times and regroup

Cool down run back to the school, the 12 picks up the 6 when they hit the parking lot and then some plank work to finish off the time, well maybe YHC called it a minute early, this one smoked me.

Given that YHC is not a professional I basically stole it from someone who is:

http://running.competitor.com/2014/06/training/kettlebells-hill-killer-workout_22120

but the idea is to mix it up to work the muscles hard at the end of the hill sprint, sure seemed to work for me.  Also given the number of meatheads (purported meatheads but pretty sure they’ll do BRR next year, heard one nameless meathead propose a 36 man team) in attendance it was good to help those pax that needed some help, thanks guys.

NM:
Serious T Claps to Slim Fast, thanks to some poor Q’ing on YHC’s part, he not only had to lead Sensei but ran with a kettle bell the warm up mile, serious apologies there, poor communication, no excuses offered as none are sufficient.  Great effort by the pax out there, Kilowatt continues to get stronger and faster, Geraldo kept passing YHC and Freedom found a rhythm and just kept it up the entire time.  VooDoo and some of the other meatheads eyes lit up when they saw the bells, something for everyone today.  Saw a lot of serious effort out there really hard to call them all out and frankly that workout smoked YHC to the point where I don’t think I remember everything.  Really appreciate feedback either directly or in comments below on the format, I know it’s different than what we normally do but to work on prep for the mile time this one was focused on finishing strength.

Annoucements:

Mud Run sign up obviously

Volition half marathon near Lake Norman, Stump Hugger has the details

The entrepreneur event at White Water Centre, it’s on Twitter and the website I believe

Great send off by Freedom today, keeping us strong where it counts!