10 PAX showed up for another installment of F3 Mountain Goat. Temps were mild and allowed everyone to really give it all they had! 2 other brave souls… Geraldo and Scott Bradford, indulged in a Spearhead Ruckfest, and joined us for COT.
The workout was pretty simple… but not easy. It went something like this:
Mosey to track. Some quick stretching, followed by 1-mile warm-up at fellowship pace.
Mosey back to Strawberry Ln and head to the second speed bump.
Once everyone was there we started the following sets of 30-30-1:
1. 30-seconds “I-pace”, then jog back to starting point for recovery… recovery time wasn’t important.
2. Rinse and repeat 30-seconds “I-pace”…. try to keep same pace. Jog back to starting point for recovery.
3. 1-minute “I-pace”… jog back to starting point for recovery.
We did 5 sets… total of about 4.3-ish miles.
Finished with cool-down lap and stretching.
Moleskine:
Everyone did great… as usual! The PAX continue to be strong on setting their target pace to maximize the amount of time at max heart/O2 capacity. As stated, the time/pace to recovery is not the focus… it’s that you DO recover between each segment.
The Mouth, Joker, Simba and Steinbrenner brought it strong, especially as the sets went on.
Pele, Sony, Freedom, Booyah and Huggy Bear also brought their A-games… the beauty of this workout is everyone gets to push themselves, then regroup so we were always back together.
Lots of heavy breathing between segments… and I believe everyone was glad when the 5th set was done!
This continues to be a great workout for runners of all levels! It’s always an honor to lead this group of men!
Geraldo and Scott (non-F3) joined us for COT. Maybe we can continue to EH Scott to join us… he looks like he would be strong! Geraldo will have to sound off on the punishment he dished out today… something like 100 miles bear crawling… with 120 pounds of weight… or something like that!
Freedom took us out with a great prayer. We mentioned Sensei and the passing of his Grandfather…. keep them in your prayers!
Announcements:
1. Convergence on Saturday 7/4 at The Rock 7:00… Stonehenge will remain at 6:00.
2. Southern Discomfort 8/1… several levels of discomfort available.
3. F3 Dads on Saturdays.
14 PAX including 1 FNG (Gadget – Michael Emig) demonstrated simultaneous collective bad decision making by willfully meeting at Arbo ABC to run 4-6 miles in the middle of a 95+ heat wave!
The plan was simple, although YHC thought the route was discretionary… but Tiger Rag quickly educated me! 4 mile route and 6 mile route. 10 chose the former, 4 the latter. Off we went… that is once Mr. Brady was able to get his shoes and optic yellow socks on…
Excellent job from everyone tonight, especially since this was a double down for most, and triple down for others. I know personally the heat was oppressive, and everyone paced appropriately to not allow the heat to win!
Great to have Gadget (Michael) join us as an FNG. He was EH’d by Butter Maker. We named him at Vintner’s several beverages later — Gadget for Inspector Gadget.
Looked like everyone saved some energy for beverages and 2nd F at Vintner’s. Beverages were cold, and the company was great!
Same time/same place next week!
7 PAX gathered in the humidity of a mid-June morning for another installment of Mountain Goat. Having been disclaimed, we set out for the track at South Charlotte Middle School for something like this:
1-mi Warm-up at Fellowship pace;
Circle up for stretching, toe walking, heel walking, high knees, butt-kickers, additional leaping, cavorting, prancing… etc.
Main Event:
1. 30-seconds at Interval(I) Pace; 30-seconds recovery
2. 30-seconds at I-pace; 30-seconds recovery
3. 1-minute at I-pace; 1-minute recovery
Rinse and repeat for 8 sets with a water break after the 4th set
End with .25 mi cool down, return to parking lot. 5 mi covered today!
The Moleskine:
Excellent job this morning! This is a simple workout plan… but you really start to feel it on about set 5-6! And when you break it down to running at I-pace, we all ran 16 mins at 7:00 or sub 7:00 min/mile pace… which translates to 2.25 mi at 7:00 mi pace or faster. Excellent job!
I know each of you boys will only contine to get stronger!
Huggy Bear was out for his second consecutive dose of Mtn Goat!! Awesome to have you!
The Mouth kept us entertained, but what else is new?? He was definitely faster than most… (take a guess at who said that?).
Great to have Stagecoach out for his inaugural Mtn Goat experience. Great as always to have him at a workout… 2 years ago this week, I showed up at Death Valley where Stagecoach named me Slim Fast… but I wax philosophic!
HT, Brew and Sensei… regulars… strong… getting stronger!
Sensei took us out in prayer.
Always an honor to lead you guys!
As a reminder from the pre-plast… Checkout this link for the calculator that can help you start to identify your target pace. Enter your most recent mile, 5k, 10k, etc time. If you don’t have one, take a guess… there will be no policing involved! https://runsmartproject.com/calculator/
After you calculate your 1-mi pace, then go the the Training tab and look for the value in the “Interval” row. That should be your target for each of the 30/30/1 minute runs.
This is not a prerequisite! I just wanted you to begin to see for yourself how some of this works!
No pomp and circumstance of ANY graduation could overshadow the sheer anticipation of the event heretoforever known as the Hard Launch of F3 Mountain Goat (cue confetti gun, marching band… and goat in cheerleader’s outfit)!!!
It was with that anticipation that 13 PAX assembled at South Charlotte Middle School on this 5th Day of June, in the Year 2015 (Year of the Libated Camel), to embark on a journey to pit man vs. himself, Mtn Goat vs. Big Foot, ne’er Godzilla vs. Barney!
Here’s how this epic event went down:
Mosey to track. Having disclaimed… .75 mile warm-up at Fellowship Pace
Circle up for some stretching, followed by toe walks, heel walks, high knees, butt kickers, and questionable yet effective skips (aka bounding, prancing, galloping… many interpretations were offered)!
Main thing:
Pretty simple… to write, that is!
100 m at 2-mi race pace, followed by 100 m recovery jog
200 m at 2-mi race pace, followed by 200 m recovery jog
That is 1 set… rinse and repeat for 7 sets.
The key is to get your heart and oxygen rates up during the “hard” running, then return back to lower rates during the “recovery” portion. The “time” it takes to recover is not the focus, but more that you DO recover. The pace that it takes to achieve both of these objectives is different per/runner. We will all get better at knowing what that right pace is as we continue working on our running styles and knowledge… it takes practice!
Complete .25 mile cool down lap, then circle-up for final stretching.
Mosey back to parking lot… DONE!!! 4.25 miles total!!
Moleskine:
Excellent job this morning! It was/is an honor to lead such great men! This was considered the Hard Launch for Mountain Goat, so extra pomp and circumstance were needed and expected… but only delivered via celebrity cameo by Dora and The Hoff, who were mostly occupied with carrying and lifting a Slim-Fast sized back pack!! Enjoyed having you guys join us for the COS (Circle of Stretching) and name-o-rama…
I understand the confetti gun, t-shirt cannon and marching band showed up at 6:35 just after we cleared the parking lot, but I was able to snap a picture of the F3 Mountain Goat mascot on my way out and send as part of the #51Counts tweet!
Seriously, though… I enjoyed running with you guys immensely this morning! I know we had some running workout virgins there today… Whitesnake, Tawney… maybe Huggy Bear… You guys did AWESOME! Great to have you 3 there!
Not much to say about Philmont and Pele except STRONG, STRONG, STRONG (like Mtn Goats)! You both are regulars now!
Swiss Miss, Joker and The Mouth were generally leading the herd, and High Tide is defintely starting to inch up as a fast runner… 0.0 is a distant memory!
Geraldo and Sensei were solid as usual. Sensei quietly posts PR’s because he has an insensitive running partner that makes him run faster than his target pace… yet Sensei NEVER complains!! His running partner is a real jack-wagon, however…. If I ever meet up with him…
And of course, Strange Brew is always bringing the experience to the workout. He is definitely our resident SME!
Thanks for giving it your all… thanks for the encouragement everyone gives to each other… thanks for the never ending mumblechatter and jabs from The Mouth… and the comic relief from Philmont! Overall great way to end the week!
YHC took us out in a quick prayer.
Announcements:
1. Dora stated that the Red, Light and Blue Ruck raised $18,400… T-Claps!!!
2. F3 Dads on Saturdays and F3 Camp in August
3. Food drive over the next week. Be sure to bring specified food items to your workout(s).
4. Brew Ruck in July
5. Church on the Streets (COTS) this Sunday. Sign up at http://www.signupgenius.com/go/9040b44a5ab23a57-church1
Some came early, some on time, but with Insomniac on Q, no one came late (including Insomniac). The cool early morning mist dissipated as 11 wild and hairy men arrived on the scene, ready to sweat… and enjoy each other.
Warm up Little Baby Jog to side lot:
SSH x 15
IW x 15
Peter Parkers called, but Mtn Climbers executed x 10, or 30… count was #huh??
Merkins x 10
Low Slow Squat x 10
The Thang:
Mosey to upper parking lot “the Forum”; Partner up in 2’s:
P1 lap around the Forum while P2 exercises AMRAP; flapjack – Plank after each round
Merkins, Jump Squats, LBC’s, Burpees (groans)
Mosey to Stonehenge (nice change of pace to avoid the Gates of Fear when getting on the greenway) Keep your partners:
Derkins X 15, Step-ups X 15, Dips X 15, Pattycake Merkins X 10 Plank Repeato
Mosey to Wailing Wall:
BTTW X 2 (keeping it family-friendly!!)
Preachers Chair: 3 rounds with Hand Presses: Silent count, “Kids’ Macarena/jazz hands”, Protractor
Back to parking lot, circle up for final Mary as called by PAX:
Dolly x 15
LBC X 15
Sid the Kid X 10 oyo
Freddy Mercury X 15
Slim Fast stretch out… DONE!
MOLESKINE: Once again, patience with the Q was appreciated. You know you’re in trouble when Q is asking for a demo of the exercise he just called.
T-claps to Geraldo and Zombie throwin’ the rucks around like they were a box of Twinkies; and to Sensei and Simba for the Pre-Run company with Slim Fast.
Nice jazz hands, Swiss Miss! Simba requested to be heckled at his next Q opportunity… after all, “We’re just here to enjoy each other.”
ANNOUNCEMENTS
1. COTS is available for sign-up on SignUp Genius (link on website)
2. It’s never too early to sign up as a BRR driver for the Fall – “All the fun; none of the run”
3. Area 51 F3 Dads this weekend 9am at Beatty Park (down from the Siskey YMCA), and will meet every Saturday in June
8 PAX saved the best of their week for the last to explore this thing called “Moderate Running Workout”! With a healthy and eager crew in place, we set off at 0515 to the South Charlotte Middle School track for something like this:
3/4 mile warm-up at fellowship pace around the track
5-10 minutes of stretching
Head to parking lot for toe walks, heel walks, high knees, butt kickers and Skips A and B (by far crowd pleasers).
Slow jog to Strawberry Ln and right to 2nd speed hump for main event… 30-30-1:
1. Run 2-mi. race pace up Strawberry Ln towards school for :30 seconds. When Slim Fast calls “time”, stop and slow jog/recovery back to speed hump.
2. Rinse and repeat 2-mi. race pace for :30 seconds… slow jog/recovery back to speed hump.
3. 3rd time is same as 1-2 only for 1:00, with slow jog/recovery back to speed hump.
That is 1 round. We did 4 rounds total.
After final/fourth round, slow jog/mosey back to cars for cool down and final stretching.
Done! 4.75 miles total!
Moleskine
Excellent, excellent, excellent job out there today! I can’t say it enough! Everyone pushed themselves individually, then supported each other collectively!
Fillmont and Pele… AWESOME to have you guys out there! Many months ago you might have never expected to be doing speed interval training up a hill… but here you are… crushing it! Can’t wait to see you guys continue to get stronger and stronger at running!
Steinbrenner and Simba… equally awesome to have both of you out there this morning! Great job at pushing yourselves while dishing out the encouragement!
High Tide continues to get stronger at running… which continues to erase his 0.0 status!
Dolphin and Strange Brew provided the seniority and running experience! Thanks for jumping in on stretching and technique!
Once again we missed Stumphugger. He was/is instrumental in getting this workout off the ground. He and I have been talking, and he reluctantly needs to take a more advisory role while he continues to rehab a nagging case of Plantar Fasciitis. I know he’ll plug in when he can! Strange Brew is going to step in to co-Q.
We have landed on a name for the site: “Mountain Goat”.
I liked SH’s original name of “Endurance”, but unfortunately it is already taken by a 3rd F in Harrisburg. So to avoid a feud, we decided to come up with a first alternate name, “Mountain Goat”. It supports the “mountain theme” for A51 Moderate workouts, is descriptive of several of the PAX, and is aspirational from a BRR point of view. We will get the tag setup and start posting to it ASAP.
Thanks to Dolphin for the send off prayer.
Announcements:
1. BRR runners and drivers always needed!
2nd installment of the So. Charlotte/Area 51 Moderate running workout. 6 PAX this morning pulled up to SCMS on this crisp cool October, I mean, May morning! For now, there is no surprise “where” we will do the workout… so straight-up 5:15, we headed to the track.
COP is really just stretching to get ready for the pain! After some basic stretching, we incorporated some Swift-inspired toe walks, butt-kickers, high knees, and Skips A & B.
1-mile slow warm-up.
Main event 2-1-30:
2:00 at I-pace (2-mile race pace)
1:00 Recovery
1:00 at I-pace
0:30 Recovery
0:30 at I-pace
0:30 Recovery… Rinse and Repeat back to 2:00 I-pace.
We did 5 rounds.
Complete 1000m cool down. Return to parking lot for final stretching, and DONE!
Total mileage was somewhere between 4.5-5.5 miles… YHC didn’t have exemplar clock and/or device mgmt this morning!
Moleskine
As always an honor to lead this group of fine men! This workout is just getting started, so Stumphugger and I are very excited by the initial interest and participation.
The workout was pretty straight forward… only maligned by YHC’s failed electronics on the first round/cycle. Strange Brew provided well-timed and accurate failover/contingency, so the only real casualty was YHC’s blemished record! Rounds 2-5 were much better.
Much like last week, this type of running takes some practice, both to lead and to participate in. The key is to get to where you can predict and run at the right pace(s) consistently. Some of that comes with using a watch, but most of it comes with understanding your own capacity. I’m excited to learn this side of running, which let me reiterate for the 10,000th time, is very new to me!
Everyone today did AWESOME!!
Strange Brew was quietly running consistently… and through the rounds, continued to “move up” based on that consistency. That is his lesson learned from Swift, and his experience proves him right! Always great working out with the Brew!
Awesome to have Graffiti join us. He has beein IR-ing his hip for several months. And on top of that, has a bit more of a drive than most to get to SCMS. Graffiti brings some great running experience to the workout on top of awesome fellowship! It showed today with Graffiti being consistently out front.
High Tide joined us at the track. He was having conversations with himself about if he was really going to do this or not! Glad the “DO THIS” side won out! Looking forward to having you officially graduate from “0.0” (while technically you HAVE… this can be the diploma… there’s no going back!!)
The Mouth has now been a 2-week regular! Strong as always… great mumblechatter… consistently out front with Graffiti.
And then Sensei crushed it as you knew he would! I get to run with Sensei a lot… he keeps getting stronger and stronger!! He will be running sub-8:00 miles for his tempo run by the end of Summer! T-Claps to Graffiti for taking a round with Sensei. I call it a “test drive”… and Sensei is thankful he doesn’t have to listen to me for 10-15 minutes! For those wanting a “test drive”… just know it is a sports car, not a sedan! Lots of horsepower and likes to go fast!
Missed Stumphugger this morning… he’s IR-ing a few areas, but will join us as he recovers.
Strange Brew took us out in prayer.
We were able to add a little 2nd F fellowship with Byron, Dora, Drop Thrill, Big League Chew and a few others that were doing some band stretching in the parking lot. I can tell DT is getting game ready for the running workout!
Announcements:
1. Convergence this weekend for Ascent, The Rock and Day Zero for sure on Saturday… might be others… check the website. Then convergence on Monday at South Charlotte Middle School.
2. Continue to sign-up for BRR; Runners and Drivers needed!
8 Pax braved the chilling North breeze felt only on The Peak at such high elevations, to test their mental steel and physical limitations… ok, it was chilly to YHC!! Nonetheless, we disclaimed, then we did something like this:
Mosey to lawn in front of FBC Matthews for COP:
Stretching
SSH x 20
IW x 20
Merkins x 10
Low/Slow/Squats x 20
Peter Parker x 15
Mountain Climbers x 15
Final Calf raises x 10
Mosey to front of school to admire the benches and landscaping:
1. 10x10x10x10 – Decline Merkins, Dips, Step Ups (each leg)
2. Rinse and repeat with 15x15x15x15
3. Rinse and repeat with 10x10x10x10
Mosey to baseball field for some bean ball practice… that is, stepping-in to a pitch to get a walk for the team, ala Corbin Bernsen in Major League. Sensei was up first…
Ok, not seriously… but we did find a starfish in the infield:
1. Home Plate – 10 CDD’s
2. First Base – 10 Jump Squats
3. Second Base – 10 Merkins
4. Third Base – 10 lunges (5 each leg)
Start at Pitcher’s mound, do exercise, pick your base, do exercise, then come back to pitcher’s mound, do PM exercise, next base, etc.
We did 3 rounds, changing only the Pitcher’s Mound exercise each time:
Round 1: 5 Burpees (crowd favorite) – 25 burpees total
Round 2: 10 LBC’s – 50 LBC’s total
Round 3: 5 partner assisted shoulder presses – 25 total each partner
Mosey over to the wall for People’s Chair:
3 Rounds 1-minute each, plus 50 air presses on last round (by popular demand)
Return to parking lot:
Dolly x 15
Flutter x 15
Final Stretching — Done!!
Moleskine:
An honor as always to lead such a great group of men. Personally, my arms were smoked… which is why we only did 1 round of air presses on the People’s Chair!
Sensei joined me for a 5k pre-run. Always great company!
Great to have Lion Heart join us from Mint Hill. Very strong out there! Definitely looking forward to future posts!
Pele took Insomniac’s place as stealth ninja and appeared from the trees during COP.
Freedom, strong as usual… and thanks on behalf of Sensei for letting him drag you around!
Volker and Tawney brought their A-games… always strong!
Just an excellent way to start a Thursday morning, capped by excellent prayer from Freedom!
Announcements:
1. Red, Light and Blue Ruck this weekend. We will be rooting our own Geraldo on to a successful ruck challenge!
2. Sign-up for BRR… open spots for runners and drivers!
14 PAX exited their fartsacks for actually a tremendously beautiful morning… clouded only by a Slim Fast-induced beatdown. After a hear-felt disclaimer, this is how it went:
Mosey to front lawn of Calvary for COP
Stretching
SSH x 25
IW x 25
Slow Squat x 20
Merkins x 15
Run to Davie Park and gather at the playground (of terror!!). Partner-up for partner flapjacks.
1. Partner 1 AMRAP pull-ups, while partner 2 runs to gate and back; flapjack
2. Rinse and repeat pull-ups and running… when partner returns, assists partner to complete at least 2 more pull-ups; flapjack
3. LBC’s while partner runs; flapjack
4. LBC’s again, and when partner returns, assists LBC partner with 10 plank sit-ups; flapjack
5. Decline merkins while partner runs. When partner returns, do 10 partner declines on partner plank; flapjack
Mosey to gate… and say so-long to Skywalker.
Run to the community house, stopping at each light pole (7) for jump squats x 10 (70 total)
Run back to gate, stopping at each light pole for CDD’s x 10 (70 total)
Line up for Indian Run back to Calvary.
Final stretching…. Done!
Moleskine
Well, it doesn’t sound like much as I type it… but man was I tired after that! I hope everyone received a sufficient beatdown! We covered 3.9 miles!
Hopper joined me for a 4 mi fellowship Pre-Run… excellent F2 fellowship! Tiger Rag and Stone Cold joined Iron Horse for a pre-KB workout. If either of those interest you going forward, watch for tweets.
As usual there was plenty of mumblechatter during COP… especially having the manhood optics challenged by the stretching. I will apologize to no one… these tired old legs need as much stretching as they can get!
Speaking of mumblechatter… a full 14 minutes in after we have made it to Davie Park… YHC heard the unmistakable chatter from none other than The Mouth… who had to catch us. Glad you could join us… then as always, encourage us with your namesake!
Brisket was looking strong today… and not just saying that being from Texas… he led the pack on all of the partner runs, and then the final light pole expedition. Excellent work!
Same for Flipper, Hammer and Cable Guy… all three were pushing the PAX and themselves!
Welcome to Insomniac with his virgin Rock posting… and allowing YHC to guilt him to coming based on missing Thursday’s Peak 51… that will teach you to oversleep!
Great to see Deep Dish again… I know you are getting the “engine” restarted… always great to workout with you! Same for Skywalker… always great to reconnect!
Tutti, Gummy, Hopper, Stone Cold… great stuff as usual!
Highlight was TR doing gate-level decline CDD’s…. unfortunately no cameras were rolling, so it will have to be captured in our own memories. TR, it looked really impressive… and didn’t at all call attention to yourself!
Soundoff if I missed anything!
Announcements:
1. Spartan Run opportunity in September… talk to Flipper or Runstopper.
2. BRR opportunities still available for runners and drivers.
Excellent prayer by Insomniac to take us out.
Celebrity Quote: “When I’m in the States for a reunion tour to play our 1 song that we are marginally known for, and I’m near Charlotte of the North Carolinas, and it’s a Thursday morning, and I have extra hair product… I ALWAYS post at Peak 51… I’m never “Too, Shy, Shy… Happy 1-Year Anniversary!” – That guy from Kajagoogoo that is only known for his hair…. not pictured!
There you have it! An unsolicited celebrity quote from none other than Kaja himself who has been rumored to attend Peak 51!
OK… enough dribble… you’re here for the Back Blast!
8 PAX were on-time and ready to ascend the Peak for a 1st Anniversary-style beatdown delivered by Slim Fast. Here’s how it went down:
COP
Disclaimed PAX moseyed to bus lot and circled up for some pre-COP stretching…
SSH x 20
IW x 20
More stretching and calf-raises.
Mosey to baseball field
Divided into 2 groups with Geraldo as a “floater”. Cumulative exercises to 365.
1. One member of the group runs to the other fence while other team members do squats. When runner returns, next member runs, and the remaining team members continue to count squats until group reaches cumulative 365… (about 120 each).
2. Same format for Merkins… 180 first round (about 60 each).
3. Same format with LBC’s… full 365 (about 120 each).
4. Same format… finish 180 more Merkins +5 together (about 65 each)… Total 365.
Mosey to wall for people’s chair. 3 times with 65 arm presses.
Mosey back to parking lot.
3x Burpees OYO
20x Flutter
6x Burpees OYO
20x LBC’s
5x Burpees OYO
Finish with some stretching. Done!
Moleskine:
I’ll start by saying a HUGE thanks to all of the PAX that have made Peak 51 such a great F3 Workout Site over this last year! This includes all of the leaders that have volunteered to push us a little further each week… but mostly all of the guys that are committed to being there every week they can…. which is just as much leadership as calling the cadence!
I also can’t pass up kudos to Geraldo for his leadership and heart to shepherd a great site with great PAX week after week! I really appreciate everything you do!
It was great to have Chum post with us… a great veteran PAX and leader. Awesome to have you, brother!
Also great to have Gummy join us!! He is leading next week, and is on a bit of IR coming back from some injuries sustained in January. I know it will be a punishing beatdown next week!
Frosty Paws, Insomniac, Whitesnake… solid as usual!
Geraldo, despite IR’ing from a spill at Fast Twitch, is still able to Ruck! Strong!
Sensei as always brought his “A” game. He and I got 4 miles in for the pre-run… Sensei just keeps getting stronger, and faster!!
Frosty Paws took us out with a strong prayer!
Announcements:
1. Chum advertised the upcoming Mint Hill launch for Saturday, along with the Monday workout that is already in flight.
2. Red, Light and Blue Ruck