- When:7/22/2016
- QIC: Strange Brew
- The PAX: Slim Fast, Kilowatt (R), Slice, Draino, Beaker, Beefeater, Fletch, Snake Eyes, Outback, Tiger Rag, Dumpster Fire, Pele, Voodoo, Bloomers, Strange Brew, Nomad (R), Mr. Bean
Mountain Goats Run Longer, Go Slower (sort of)
The Mountain Goat crew showed up strong and ready to run on this moderate heat, high humidity morning. A truly moderate warm up pace to the end of Strawberry and to the track for dynamic stretching. Then it was time for the main event:
5 min at Threshold pace, or over a minute (usually) slower than your mile time, or just run at a moderate speed, however you want to calculate it around the track.
1 min rest/recovery, with most pax choosing a brisk walk except for Fletch since he is a beast, his walk looks like YHC’s mosey but I digress
After each round switch directions on the track to even things out
5 total rounds then a cool down lap to regroup at the cars to be done
NM:
A strong push by the pax today, especially Bloomers who was on his 3rd post and declared at the outset he couldn’t run, not to worry brother, you’re in the right place, we all started there, you pushed it hard and it was an impressive effort! Fletch was out front today and despite a strong effort by Slim Fast he couldn’t be caught. Tiger Rag is really getting into form and Outback and Mr. Bean were weaving amongst the pax encouraging along the way (thanks guys, it really helps). Draino has been coming out and is really picking up. Beefeater and Snake Eyes were mostly running motivation for the other, was looking very consistent which is the point of these and while YHC’s wheels fell off the bus after 3 these two were really strong on the consistency. All in all the pax were pushing hard and are all getting stronger/faster. Kudos to Voodoo who is on his about 5th run in 3 days bringing out his friend Bloomers, very strong brother!
Announcements:
F3 Golf
Inaugural 5k for Pineville downed Firefighter: https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial5KandFunRun
Take out by Kilowatt was strong as always and greatly appreciated!
Strange Brew author
Great lead, Brew. Thanks to Bloomers for giving me an excuse not to run the 5 minutes hard! And thanks to the pax for welcoming Bloomers this morning. It was a great example of what makes F3 special and why we keep coming back. Bloomers is totally hooked thanks to the positive experiences he’s had in his first week.
Announcements: YHC will be your Q for next week. Hopefully we’ll have another strong turnout. #BRRiscoming
Great Q Bree! How can 5 minutes go by so slowly, and 1 minute goes by so fast???
Bloomers did AWESOME out there today! Great to have you, Brother! Brew said it right… You’re in the right place!
I couldn’t be prouder of these PAX! In about 50 days, Kilowatt, Pele, Beefeater, Nomad and Slice are going to run their virgin Blue Ridge Relay… and that is only possible by:
1. Their personal dedication to get up every Friday, and other times during the week, to come out and push themselves, and
2. The support and encouragement of the PAX to help each other do something new and challenging.
Truly #IronSharpensIron!!!
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