So this is what it felt like for the Falcons!!

So this is what it felt like for the Falcons!!

55-minutes… perfect running conditions… last 5-minutes… torrential downpour!!  I’m sure Matt Ryan, Dan Quinn and Arthur Blanks all said… “When it rains Brady… it pours!!”

I digress… 9 goats chose wisely to end their week with a dose of #F3MountainGoat!  The program was simple, and having disclaimed, off we went to do the following:

1. Warm-up stretching in parking lot
2. Easy 2-mile around Rounding Run and back to SCMS
3. On Strawberry… 4×4… 4-minutes at iPace with 3-minutes recovery x 4.  (2:00 down Strawberry, 2:00 minutes back to starting point)
4. Recovery back to parking lot… rinse… (without the repeat)

DONE!  Total 4.75 to 5.5 miles depending on pace.

Moleskine:

Excellent job out there!  The 4-minute run is a good time to really gas the lungs/legs, but takes you to just short of death… good times, good times!

Great to have Houdini out!  I think this was his first Mountain Goat… unless I missed one!  Regardless, welcome!!  I know you will make it as often as you can!  Great job out there!

Kilowatt was a great host!!  I just hope he had fully disclosed to Houdini about what to expect!

Lois and Tweetsie, excellent job as always!  Tweetsie coming in strong following an excellent VQ at Peak yesterday, and Lois is planning his VQ for Peak next week.  You boys are doing AWESOME!

Benny keeps bringing it strong!  Plus we got him committed to BRR, so that is 2 great things!

Great to have Geraldo join us after a long period of absence!  He goes off and finds himself eating shrooms and other plant life… Time to get BRR ready!  Strong today!!

Slice is becoming a regular as he is getting BRR-ready… although his strong performance at Smoky Mountain Relay followed by a HUGE performance at Nashville Half means he just needs to maintain!  Great stuff!

Insomniac continues to get stronger!  Have fun camping this weekend!  Give us a review of the mountain runs when you get back!  Thanks for the prayer!

We didn’t lose anyone this week… (Gullah…), so I call that a success!!

You guys are awesome!  Thanks for hanging through the downpour!

Announcements:

1. We need to EH about 3-4 guys for each of the Mountain Goat BRR teams.  That is your homework!
2. Tentatively plan for timed mile run on Friday 5/26… 3 weeks from today.