… is the quote from Tiger Rag. Not much mumble chatter from the PAX as 14 goats decided to trek out on the mountain for a beautiful star-filled morning for some heavy breathing and oxygen deprivation. After gathering in the parking lot at SCMS, and having been disclaimed via telepathy, this how it went down:
The Thang:
1. 1-mi warm-up down Strawberry Ln and back to parking lot. Head to track.
2. Dynamic Stretching
3. 3 Rounds of the following:
:30 seconds slow jog
:20 seconds medium/hard (marathon pace)
:10 seconds sprint
After 5 reps, 2:00 minute recovery jog; that’s 1-round… rinse and repeat x2
4. After regrouping, we did a 400m slow jog, followed by 800m at I-pace, then a 400m cool down (total 1 mi)
5. After regrouping, we did a 400m slow jog, followed by 400m at I-pace, then a 400m cool down (total .75 mi).
6. Jog to parking lot and finish with some stretching. DONE!
Finished with 4.5 to 5 miles depending how many cool down laps were completed. Excellent job!!
The Moleskine:
Everyone did great this morning, as always! Welcome to site FNG’s Fletch and Retread! Great to have both of you out! Please keep coming back!
Honorable mention to Skywalker for his 2nd week in a row, plus Joker and Stone Cold sightings!!
During the warm-up, several of us noticed a shooting star, which was just cool! The weather/temps were perfect for running, so despite the O2 deprivation, it was a great morning. This interval-type running really has benefits when worked in with other long distance training. You can consider this one of your “hard” days of running… that’s what it’s supposed to be!!
Strange Brew is on his way to San Fran for another one of his “business trips..” We all feel bad for him since he has to go to such deplorable locations!! Safe travels!!
Announcements:
1. Best of luck to everyone participating in the Mud Run tomorrow!
2. Joe Davis Run coming up Jan 9. Sign-ups will begin shortly.
Plan to join us in the morning for Mountain Goat at South Charlotte Middle School at 0515. We will be doing the following fun and exciting activities:
1. Warm-up; stretching
2. 3 rounds of :30-second slow, :20-second med-hard, :10-second sprint x 5 followed by 2:00 minute recovery.
3. 2-3 (depending on time) 800’s at I-pace with 400 recovery in between.
4. Cool-down; stretching
We are planning to do timed mile runs next week on 10/30, so this will be a great final tune-up for that. Everyone is welcome, and we will plan to have the clock out there for the 800’s.
See you in the morning! Slim Fast
Ok… maybe not THAT special to be branded, but 16 goats converged at South Charlotte Middle School to enjoy an awesome Fall morning while increasing their overall running form and stamina. We continue to add new PAX while the regulars keep getting stronger and stronger… more on that in the Moleskine.
The workout plan was simple:
1. Disclaimer/head to track
2. Warm-up mile and stretching
3. Rd 1: 400 at I-pace, followed by 200 recovery… x3, then final 400 I-pace followed by 400 recovery/regroup
3. Rd 2: Rinse and Repeat Rd1
4. Rd 3: 800 I-pace (audible to just do 800 due to time); jog to parking lot
Done!! I clocked us at 4.75 to 5.25 miles. EXCELLENT!
Moleskine:
Great morning to spend with you fellas! I continue to be completely honored and inspired at the guys that are making this a regular part of their workout week… and that is after several tough workouts earlier in the week!
This type of running is soooo beneficial! You guys ran 2.5 miles at a pace I’m sure you wouldn’t think you could have done 6 months ago! The recovery time allows you to up the pace during the target portions, which is extremely beneficial in building your body’s stamina and ability to run at a sustained pace. I’m proud of you guys!
Freedom… you are crushing it! It is awesome to see how far you have come in the past 6 months!
Huggy Bear… you are crushing it!! And now you’re adding in Devil’s Turn… it is AWESOME!
Booyah… not only a Mtn Goat regular, but also becoming a regular at Peak Pre-Run. Just plain grinding it out every week!
Then let me tell you about Kilowatt… He Q’d Peak on Thursday, came to Mountain Goat today on his BIRTHDAY… then is running the Big South 5K on Saturday! If I could sound like a Gen whatever… that is SICK! Seriously, I know Kilowatt would have never expected to be doing this level of pace and effort 6-12 months ago. Keep it going!
We placed iPads at the 200 marks. I found them to be EXTREMELY helpful, and I hope you did as well. I will download the same view that Strange Brew used so they will both be full screen. Look for those in the future!
We are planning to do a timed mile on 10/30. You guys are going to do AWESOME! I tell you that only so you will make plans to be there!
Freedom took us out with a great prayer!
Announcements:
1. Joe Davis Run on 1/9. Sign-ups will begin in a week or so.
2. Mud Run sign-ups
3. Brew Ruck
4. Christmas Party targeting 2nd week of December (tentative)
5. HAPPY BIRTHDAY KILOWATT!
Kilowatt delivered a healthy dose of pain via a healthier dose of levity… which is Kilowatt’s style!! Excellent job in leading!! It went something like this:
The Thang:
Disclaimer
Stretches – Center, right, left, crossover left, crossover right
Chinooks
Windmills
Mosey around the front of the church to get to the back of the church (i.e. the long way)
20 SSH
4 cards then Mosey (around front of school to back, around front of school to church lot Jack Webb without the knees, Indian run around back to back
Partner up…Anyone up for a card game??
Draw 4 cards
20 IW somewhere in the middle
Mosey (around the front of school to get to the back of the school (i.e. the long way, again)
Draw 4 cards then Mosey (around the front of school to get to the back of the church (i.e. the long way, again)
Draw 4 cards then Mosey with arm raises (took shortcut to get to the back of the school, finally)
People’s Chair
Mosey toward the ball field
Bear Crawl approx. 15 yds, then back
Mosey to the back of the school
Draw cards till the Q gets the card he wants.
Final card count – 2 Jacks, 3 Queens, 1 King, 3 Aces, 2 Jokers
Mosey to church sidewall
20 donkey kicks
COT
Moleskin:
Looking back, the workout must not have been too tough considering that the Pax had plenty of air for making fun of the Q’s inability to count or play cards. Will remember this next time.
Honored to have had Longshanks for his second post!!!
Pre-run grew by 100% up from 2 to 4!
Announcements:
Thunder Road Marathon – 11/14
Brew Ruck – See Geraldo for details.
Start preparing now for the Joe Davis Run in January (5k, 10k)
Ahhh… the temps will be in the “perfect zone” for running tomorrow… so once again, no excuses! Strange Brew has advertised a pre-run, so come early at 0500 to partake!
All running levels are welcome to join us for the main event workout at 0515 that will go something like this:
1. Stretching and warm-up mile
2. Rd 1: 400 I-pace, followed by 200 recovery… x3, then final 400 I-pace and 400 recovery.
3. Rd 2: Rinse and Repeat
4. Rd 3: 800 I-pace, followed by 400 recovery… x2
We will have iPads at the 200 marks so you can try to maintain your I-pace for the 400’s and 800’s. I will explain/demonstrate in the morning, but this is an excellent approach as recommended by Strange Brew.
See you goats in the morning! Slim Fast
14 PAX including 3 FNG’s (courtesy of Happy) braved the threat of the greatest flood since THE FLOOD itself… to push themselves at the workout known as Peak 51. After a heart-felt disclaimer, we proceeded to the FBCM parking lot for something that went approximately like this:
Line of Pain – LOP
Line up on far end of parking lot
SSH x20, then jog to opposite end of parking lot
IW x20, jog to opposite end of parking lot
Merkins x10, jog to opposite end of parking lot
Low-Slow Squat x20, jog to opposite end of parking lot
LBC’s x20, jog to opposite end of parking lot
Peter Parker x20, jog to opposite end of parking lot
Parker Peter x20, jog to opposite end of parking lot
Mountain Climber x20
Split into 3 teams/groups of 4 for a 3-point grinder as follows:
Pax 1: CDD’s
Pax 2: Squats
Pax 3: Merkins
Pax 4: Runner
Pax do exercise AMRAP until runner arrives. We did this 4 times around.
Regroup and mosey to school for People’s Chair. 3 rounds of 1-minute People’s Chair, with each PAX calling out arm presses up to 53. This proved more challenging mentally than physically!
Mosey back to parking lot for some final stretching/cool down… DONE!
Moleskine:
Excellent job out there this morning! We stayed on the dry pavement because YHC hates to be wet and/or cold… criticize all you want… I’m the Q!
Huge welcome to the men Happy EH’d — Big Data (Jim), Lamont (John), Nomad (Mike) You guys did AWESOME, and are more than welcome anytime you can come out!
Strong showing by the remainder of the PAX. We did a lot of reps of a few exercises… namely merkins and CDD’s! Hopefully that helps you feel buff the rest of the weekend!
Note to self… while trying to include the PAX on counting, sequential counting by 1 appears to be not only a challenge… but rather impossible! And then, one of the Matthews Elementary teachers unknowingly mocked us by suggesting we count by two’s, five’s, ten’s, or some multiple… to which we responded with incredulous groans. We demonstrated that we collectively could use some remedial math instruction… I pity our children!!
Extra credit to Booyah and Sensei for 5k pre-run with YHC. Everyone is welcome to join us!
Smokey took us out in prayer.
Announcements:
1. New Tuesday workout starts 10/13 at Carolina Courts/Chestnut Park. See Happy for details.
2. See weekly email for information on EO Thirst this Sunday 10/4.
As much as YHC avoids being cold and wet, this morning was pleasantly refreshing for another installment of Mountain Goat! 7 PAX of questionable intellect shunned an extra hour of sleep to increase their stamina and fortitude… much like a Mountain Goat!
The routine was simple…
1. Disclaimer and stretching
2. Warm-up run to end of Strawberry, then back to 2nd speed bump from school
3. Main Event 30-30-1 Intervals x5 sets –
– Run I-pace for :30 seconds, then recover jog back to start point
– Run I-pace for :30 seconds, then recover jog back to start point
– Run I-Pace for 1:00 minute, then recover jog back to start point
4. Cool-down run to end of Strawberry, return to parking lot… DONE!
Logged 4.5-5.0 miles… excellent job!
Moleskine:
Excellent job this morning! I wasn’t sure how many would attend given the duck-ish weather! 6 decided it wasn’t wet enough to miss!
Welcome to Icicle that has been trying out different workouts this week! Unfortunately Icicle thought we started at 5:30 and had to come find us in the dark. He admitted he wasn’t sure what “30-30-1” was, but after a few sets, I’m sure he wished he HADN’T found us! Seriously, excellent job… you pushed yourself hard!
I continue to see great progress by the PAX that are making this workout regularly… Voodoo, Booyah, Ickey Shuffle, Shockoe Bottom (renamed Venus today)… you guys are awesome!
YHC was honored that Dr. Bratwurst joined us! Thanks for your direct and indirect coaching!
As the good Dr. reiterated today, this goal of this type of workout is to maximize the amount of time you are at the target work effort, I.e at I-pace for this workout. The recovery time is there to allow you to recover enough that each “work” segment can be performed at the target effort. Everyone continues to get comfortable with this type of workout.
As a precursor, we are leading up to running a timed-mile in the next few weeks. For some of you, this will be your first timed mile, at least in a long time! The greatest thing is that the only expectation is that you finish… whatever time it is! Then, you just work to improve that over time! This group is fully ready for this, and I’m already proud of your abilities!
YHC took us out in prayer.
Announcements:
1. Prayer request for Sensei’s wife’s (Julie) grandmother who passed away.
2. Prayer request for Drop Thrill and his speedy recovery.
3. Sign-ups for EO Thirst and Mud Run… see the weekly email.
5 PAX including 1 FNG arrived bright and early for a beautiful morning at Olde Providence Elementary. The beauty soon turned to pain as follows:
The Thang:
Mosey to field for Stretching
LOP (Line of Pain)
SSH x 20; jog to other side
IW x 20; jog back
Merkins x 10; jog back
Low Slow Squats x 20; jog back
Peter Parker x 20; jog back
Parker Peter x 20; jog back
Mountain Climber x20; jog back
4-corner Grinders. One runner, AMRAP at each corner until runner reaches you, then run to next corner. We did 3 reps.
Corner 1 – Kettlebell bent over row
Corner 2 – Squats
Corner 3 – CDD’s
Corner 4 – LBC’s
Merkin ladder:
Start w/10 Merkins, run 40 yds, do 9, run back, 8, so on and so on.
Rinse and repeat starting ladder at 6, but backwards run 40 yds between Merkins.
Mosey to concession stand for 4 sets of 10-10-10-10…. 10 step-ups each leg, 10 dips, 10 squats
Mosey to wall for People’s Chair 2x 45-seconds with 30 air presses, followed by 2 30-second BTTW as requested by Nuke.
Done!
Moleskine
As always an honor to lead such great men! Beautiful morning and no better way to get the Saturday started!
Welcome to FNG Aikman (Nathan Foster)! You did AWESOME out there. Looking forward to having you as a regular!
Great at to workout with Nuke who is relatively new to F3. Strong work! Also thanks for the singing of the Cheers theme during BTTW… Enhanced the moment!
T-claps to High Tide who, hold your gasp…, PRE RAN ahead of the workout! Yes, ladies and gentlemen, that man is a RUNNER! Of course, he did do 3 Turkish getups before the workout, but hey, Crack addicts don’t give it up in one week, either!
Deep Dish, as always strong and great to spend quality time with you!
It was Financial Services Day at Ascent… 3 of the Pax are current Ban of America, 1 “former” BofA, and 1 Wells Fargo. We did a quick compliance review and determined to raise rates on our own!
High Tide took us out in prayer.
Announcements:
Great lead by Smokey! Here is his recap:
14 PAX showed up in the gloom for Peak 51.
The Thang:
After some side straddle hops and traditional Imperial Walkers, a slow mosey lead us to the parking lot for three different sets of suicides. At each light post (3), stop and do the following:
1. LBCs x10 rinse and repeat with
2. Merkins x10; rinse and repeat with
3. Burpees x5
Another mosey led us to the track for Laps of Luxury. We started with seven pull ups using equipment in the middle, then run a lap. We laddered down from 7 to 1 pull ups with a lap each time.
Next, we headed over to the baseball field where we set up a rotation of 10 step-ups for each leg on the bleachers, 20 LBCs in the right field corner, and 15 Merkins in the left field corner (some rebels did air squats). We rinsed and repeated 3 times
Mosey back to the cars for some beloved Mary. Done! A little over 2 miles covered!
Announcements:
1. Mud Run sign-ups continue
2. EOThirst for Oct 4 (Sunday). Check email for sign-up details.
Mountain Goat took a tour of the always-demanding hills of Raintree for an interval funfest beatdown!
The plan was simple:
1. Stretching in parking lot
2. Warm-up run to Rounding Way
3. 3 sets of 5 roux (30-seconds slow run, 20-seconds medium run, 10-seconds all out, 2:00 recovery after the 5th round)
4. Slow run back to SCMS
5. Finish with 4x parking lot sprints. Stretching, DONE!!
We covered 4.75-5.25 miles.
Moleskine
Excellent job today from EVERYONE! We had a wide variety of running paces but we stayed together pretty well.
Always an honor to lead this group of men! The Mouth, Turkey Leg and Voodoo were consistently out front.
Equally impressive were Philmont, Pele and Kilowatt giving 100%!
Great to have the in-famous Run Stopper and Hannibal join us! You both are welcome to join us anytime!
YHC continues to learn the nuances of keeping the group together when not on the track. You guys did great with several audible changes in direction. I love that workout with the hills. Will work next time to limit the number of direction changes!
Hopefully everyone left gassed, but ready to come back next week!
Thanks to Simba for the take out prayer! Remember Katrina families and impacts this weekend (Voodoo). Also prayers requested for kids starting back to school (Tang).
Announcements
1. Mountain Goat will meet on Oct 11 with guest Q Honey Bee.
2. Mud Run sign-ups
3. Runners/drivers still needed for BRR.