So Long 2016!!

So Long 2016!!

14 Goats, including 2 2.0’s courtesy of The Mouth, said So Long to 2016 with a final installment of F3 Mountain Goat.   We had several first-timers to MG… so having disclaimed, we set out to Strawberry Ln for the following:

1. Warm-up down Strawberry; dynamic stretching (heel walk, toe walk, butt-kickers, high-knees, B-Skips)
2. From the middle hump (much discussion on that which I will NOT recap so as not to legitimize the haters…), run 400m at I-R Pace towards gravel road, then recovery back to the starting point.
3. Reverse direction and run 400m at I-R Pace towards Hwy 51, then recovery back to the starting point.
4. Rinse and repeat 2 more times… 6 – 400’s total
5. Cool-down; DONE!  5 – 5.5 miles total!

Great to have a good mix of regulars and some new/non-regular faces!  As everyone should know by now, I often use Dr. Bratwurst’s Swift program for our MG workout.  This week, Swift did 400m repeats.  After reviewing the list of PAX, I was 100% sure that no one would get the same workout twice… The first person I see… Bratwurst!!  Luckily he was the only duel PAX… but apologies that he didn’t get his money’s worth!

Stump Hugger drove Brat, and as always great to see one of the early founders of Mountain Goat!  SH has been battling some nagging injuries, but he is finishing up a great year having completed a Half Marathon.  We know what that means for 2017!

Great to have Strawberry, Beaker, Heartbreaker and Alf.  I think all of you guys have been at MG at some point in time… welcome back!  You boys are welcome anytime!  Beaker used the workout as a final tune-up for the 17K Trail Run on Sunday… best of luck!

The Mouth brought his 2.0’s Phelps and Jackie Chan.  Great to have them join us during their holiday!  Excellent job out there… they will be going back to school with a slight edge over their peers that slept-in today!

Tweetsie, Nomad, Insomniac and Drano…. always great stuff!  You guys are finishing the Year strong!  It has been a pleasure running with you boys each week!

I’m excited about 2017… going to start off with a great Joe Davis run, then will feature several opportunities for the Goats to push themselves to bigger and better… including expanded BRR teams!

Happy New Year!! — Slim Fast

Announcements
1.  Final week of sign-ups for the Joe Davis Run next Saturday 1/7.  http://joedavisrun.racesonline.com/
2.  We will no longer use the F3 Area 51 Run twitter account.  Brat said to go to the SOB Slack account and go to the running channel.  Let myself or Bratwurst know if you need access.
3.   Tweetsie took us out in prayer.