30-1-2 Intervals

11 Goats made their way to South Charlotte Middle School for another installment of F3 Mountain Goat… and one workout closer to BRR!

After a very heartfelt disclaimer, we headed to Strawberry Lane for the following:

1. Warm-up mile followed by dynamic stretching
2. :30 seconds at I-Pace, recover back to start
3. 1:00 I-Pace, recover back to start
4. 2:00 I-Pace, finish at start, 1:00-ish Recovery
5. Rinse and Repeat x4
6. Cool down run back to parking lot/final stretching

Done! 5-5.5 miles total depending on pace!

Moleskine
Excellent job once again! This is a deceptively tough regimen! I noticed everyone was very consistent for each segment… which is the key.

YHC noted that we don’t need headlamps any longer… the sun was coming up by 5:30!

Welcome to Mr. Bean. Great to have you out, and great job! This makes two weeks in a row for representation from SOB… is there a merger/acquisition in the works??

Also great to have Tootie back out! Excellent job!

The Mouth had all parts of his game working… which is of course what she said…. !

Huggy Bear, Daisy, Retread, Sensei, Slice, Brew… solid as usual!

Pele… always giving his best… always getting stronger!

Always an honor to lead such a fine group of men!

Announcements:
1. F3 Dads at both Ballantyne and Col Beatty Park
2. F3 Golf July 29
3. Race shirt orders… see website and email.
4. Mr. Bean gave first notice for F3 Christmas Party on 12/2… start planning now!!

Great take out prayer by Strange Brew.