12 Goats… um, Turkeys, showed up for a pre-Thanksgiving edition of Mountain Goat! Being a cool morning in the 3’s, YHC was sure to be bundled up for an Arctic expedition!
As everyone trickled in…(Joker seemed to be last, but Nomad came in on 2 wheels…) we disclaimed, and set out for the following:
Excellent job out there… approximately 5 – 5.5 miles covered!
Moleskine:
Simple program. We used the road humps for our distances, although we finally have proved that the humps are just slightly shorter than 200m…. but close enough for Mountain Goat work!
Also, it took a few intervals for everyone to remember how many road humps we needed to run past. We reversed direction, which added to the confusion. But by the 3rd and final iteration, I think we had it down!
Joker and Turkey leg led the way. The Mouth was not far behind… and especially when the young ladies ran past us, I think The Mouth would have beat Usain Bolt on the 200m sprint!!
Retread, Dumpster Fire and Draino were hanging close to the front, and Nomad also was close behind!
T-claps to Pvt Benjamin. This was his 3rd post… The Big House was his first post on Monday, which was the inaugural launch for The Big House!! It is a great AO… DF will pay me later for the plug!
Tweetsie, Benny and Insomniac were giving it 100% as usual!! Excellent job, boys!!
We missed Lois this week… he’s fighting the crud, but should be back on 12/2.
QUICK BRO HUG… I really am thankful for you guys! You make my Friday mornings great! Thanks for making the site fun, but also your friendships and your encouragement.
Announcements:
DF took us out with a great prayer. Everyone have a GREAT Thanksgiving… and safe travel for those that will be heading out of town! Enjoy that extra piece of pumpkin pie on Slimmy… you boys deserve it!!
Boys,
We will gather at South Charlotte Middle School for another installment of Mountain Goat. We’ll do a warm-up jog at 0500, and the main event starts at 0515.
Runners of all levels are welcome! Here’s what we will do:
See you in the morning! Slim Fast
Thank you to all who have served in our great military! Nomad is a Veteran… and just know how much we appreciate your sacrifices to keep us free!
11 Goats gathered in the crisp November morning to continue their never-ending journey to become faster and better!
Having disclaimed, we headed to the track for the following:
1. Warm-up .5 miles/dynamic stretching
2. 5:00 at I-Pace/4:00 Recovery… x2
3. 4:00 at I-Pace/3:00 Recovery… x2
4. 3:00 at I-Pace/2:00 Recovery… x2
Final cool-down lap… mosey back to parking lot… DONE!
5.5-6.25 miles covered depending on pace. EXCELLENT JOB!!
Moleskine:
As I left the parking lot, it appeared that everyone had successfully managed to keep their keys from being locked in their vehicles. Tramp Stamp had the honor 2-weeks ago, and Dumpster Fire didn’t want TS to feel alone… but we successfully ended that streak today! Now, we need to get DF and TS back out!
As always, everyone really did excellent today!
Nice to have Turkey Leg join us for his quarterly visit! As expected… always leading the pack! Continued best for him training for Kiawah!
The Mouth tried to join late, but we shocked him and waited! Maybe next time…
Booyah just MAF’d… is that a verb, and can I say that here???
Man Bun, Early Bird and Benny continue to be strong! They let their breathing do the talking!
Nomad… t-claps for the warm-up jog, and then triple t-claps for your service to our country! Happy Veterans Day!
Great to have Insomniac back 2nd week in a row!
Lois and Tweetsie both bringing it strong! Tweetsie commented on his hands being cold… This is the first Winter for Tweetsie and Lois. Here are 2 things to remember:
1. Slim Fast will NEVER be cold… They can mock all they want… but that is just jealousy! Staying toasty is my specialty!
2. Strange Brew is NOT an example of how to dress warmly! He is used to skinny dipping in the Arctic… so get THAT visual out of your head… and wear warmer clothes than the Brew!
Announcements:
1. Joe Davis Run on Jan 7. Slim Fast will donate $5 for every Mountain Goat that signs-up, including family members and friends… this is your chance to make Slim Fast poor! https://joedavisrun.racesonline.com/register
2. Christmas Party Dec 2. Sign-ups on f3nation.com
Insomniac took us out in prayer… thanks Bro!
Mountain Goat will meet as usual… 0515 at South Charlotte Middle School. On tap for Veterans Day is one of my FAVORITES: 5-5-4-4-3-3
Here is how it will go down:
Promises to be more fun than anyone should be allowed! See you in the morning!
Great job this morning, boys! Brew and I want to keep the workouts fresh, and also challenging… that’s what you pay for! Even though Yasso 800’s are a bit “old school”, it’s been a while since we did straight 800’s. And combined with the 100’s last week, I hope we are keeping your VO2 constructively confused… which is how you get better!
Enough of the prelude… here’s what we did:
Done! Mileage was between 4.5-6 miles depending on pace. Excellent job!
Moleskine:
Yasso 800’s was a workout invented/developed by Bart Yasso (Lois… I’m not pulling your leg!). It has been used as a predictor of marathon finish time in that if you do 10 x 800 at say 3:00 each, with a 3:00 recovery in between, you would theoretically be able to run a 3:00:00 marathon. 4:00 800’s would predict a 4:00:00 marathon finish, etc. However, the accuracy of that predictability is debatable in the running community.
Whether or not it is an accurate predictor isn’t why weran these this morning… we did this because the 800 is great interval distance to add to our mix over the past several weeks…. YOU’RE WELCOME!!
Great to have JRR Tolkien join us! Tolkien is running the Big South 5K tomorrow, and wanted a final workout to stay loose and keep the engine primed! That is a fast course, so looking forward to hear how well you do! Best of luck, and come on back to Mountain Goat anytime!
Second week for Benny… who was dragged out by Early Bird! Great job, even if it wasn’t by your own decision!! Just playing… but great to have you out! You have a great mentor in Early Bird, so I’m expecting you to become a regular!
Speaking of Early Bird… excellent Virgin Q yesterday at Peak 51… I’m just saying!! Excellent job this morning… you continue to be at the front of the pack!
Lois, Tweetsie, Nomad, Retread, Dumpster Fire and Drano.. continue to be just plain strong! You guys make this workout great! I always see improvement… and the sheer commitment is commendable in and of itself. Thank you guys for being here every week!
The Mouth graced us with his presence… and for that we are eternally grateful! Not much chatter, though… maybe we didn’t provide enough material to work with! I’m kidding… of course… It’s never the same without The Mouth… and I’m glad we are all able to be used repeatedly as “reasons” for his CSAUP endeavors!
Announcements:
1. Joe Davis Run… Jan 7… no questions… just sign-up! http://joedavisrun.racesonline.com/
2. F3 Christmas Party… see weekly for details… no questions… just be there!
Thanks for the great take-out prayer from Tweetsie!
You guys are awesome! Have a great weekend! SF
Ok… inside/carry-over joke from Thursday’s Peak 51… the “duck” stops here!!
But just know this for those that did NOT heed the MANDATORY Fart Sack evacuations… The Mouth, I’m looking at you… Early Bird…. Slice… Voodoo…Strange Brew!! several others… here’s what you missed…!!!
We skipped, pranced and frolicked up and down Strawberry Ln for an hour… stopping only occasionally to poke the duck…!! More on that later.
Here’s what went down…
5-5.5 miles… DONE!
Moleskine
Well, you couldn’t call it rain… because we didn’t get wet… but then the ground was wet, and something was hitting us in the face and reflecting off of the headlamps… it was definitely a “ducky” morning! I’m not sure how we got on to the ducks… but at one point, Nomad extorted the PAX “Don’t Poke The Duck” in reference to questioning how many rounds we had left.
Welcome to Cornrow and Thurston as site FNG’s. I met with Thurston yesterday to talk about running workouts, and out he came! Excellent job… please come back! Cornrow was EH’d by Draino… despite that… please come back!! 🙂 Just playing… both of you guys did great!
Speaking of Draino… getting stronger and stronger! Consistently out front today for a lot of the intervals… great stuff!
Geraldo and I swore the jeep in the parking lot belonged to Zombie… but NO Zombie!! After 2 rounds, Geraldo breaks off to go see if he can find Zombie… NO Zombie…!! We finish up, and as everyone is heading out… there goes Zombie’s jeep… but NO Zombie…!! Was he mad at us? Did Sensei offend him yesterday?? Questions that needed to be answered… until I think I figured it out… Draino has a jeep… Am I right?? If Zombie is reading this, hopefully it will bring a tear to his eye that Geraldo cared enough to go looking for him!!
Joker… out front… all morning… ’nuff said.
Tweetsie and Lois just keep getting better! You guys are such a blessing to me and the group. Can’t wait until BRR 2017!
High Tide was strong… of course he brought his “comfort”-bells… isn’t a workout for High Tide without some bell swinging! Yes… I’m jealous!
Retread… consistent… solid!
Dumpster Fire is making the biggest move of the group! He joined me for a pre-run, and then showed some flashes of Glory Days with a :30-second Brian’s Song re-enactment. We also got to see his lady friend that now walks her dog early in the morning in hopes she will be able to spot that shirtless Zeus pounding out LBC’s on boring Strawberry Ln… Cue the Harlequin music.
Nomad took us out in prayer.
You guys are awesome!! More than an honor to lead you guys!
Announcements:
1. Joe Davis Run Jan 7, 2017. Sign up now… you don’t want to miss it… (See… that let’s YOU be in charge of the decision… don’t make me have to sign up FOR you!!)
2. Southern Discomfort Saturday Oct 22… sign-up if you enjoy Rashambo!!
24 men started their day with a healthy helping of Grinders… the breakfast of champions! Having disclosed and acknowledged our FNG (Joey – Wax), we set off for the following:
Mosey to the church parklng lot for the followig COP:
Quick hamstring stretch
5 Burpees OYO
SSH x25
LBC x20
IW x20
Low Slow Squat x20
Merkins x13
Dolly x20
Mosey to bus parking lot for COP continuation:
5 Burpees OYO
Windmill x20
Mtn Climbers x15
Mosey to dugouts for some Grinders:
4 partners in group
P1 Step-ups on bleachers
P2 CDD’s at right field corner
P3 Lunges at left field corner
P4 starts from P1 and runs to P2 and starts exercise… P2 then runs to P3, etc.
We completed 2 rounds, then regrouped to change up the exercises:
P1 Dips on bleachers
P2 Merkins in right field corner
P3 LBC’s in left field corner
P4 run to P3, who then runs to P2 (reverse direction) – 1 round only
Mosey back to parking lot… end with 5 Burpees OYO
DONE!
Moleskine:
Always an honor leading this group at Peak 51! You guys are awesome, and everyone continues to get stronger each week!
Huge welcome to FNG – Wax (Joey Pruitt) who was EH’d by Dumpster Fire. You did awesome out there and you are more than welcome to join us any time you want! We look forward to calling you a “regular”!
T-claps to Sensei, Booyah and Nomad for doubling-down for the pre-run. Everyone is welcome to join us… Fellowship pace I promise!!
The goal was for an overall full body workout. If you have some sore muscles tomorrow or Saturday that you haven’t felt in a while… YOU’RE WELCOME!
Announcements:
1. Southern Discomfort coming up Saturday 10/22.
2.
9 Goats refused to use running 15-25+ miles last weekend… or knowing someone who did… as an excuse to stay away from the greatest running workout in Area 51 as voted on by readers of the F3 Mountain Goat Magazine Goats and Guns…. check it out some time!!
Anyway, the program was pretty simple
0500 – Warm-up jog (Slim Fast and Dumpster Fire)
0515 – Main Event:
1. Quick warm-up and stretching on the track
2. Perform the following at I-Pace:
1600m – 6 min rest
1200m – 5 min rest
800m – 4 min rest
400m – (closer to R-Pace!!)
3. 800m cool down; final stretching… DONE!!!
The group covered 4.75-5.25 miles total, and 2.5 at I-pace… STOUT!
Moleskine:
Always an honor to lead this group of men! I wasn’t sure how many rounds we would get in… next time we will go with a little less recovery time between intervals so we can get at least one more 800m in, if not another 1200! I figured that rest would be welcome, especially for those that are on the back end of recovery from BRR…. YOU’RE WELCOME!!
The Mouth pretty much let me know all morning that this was a hard workout for being the week-after BRR… and of course, he then ran the last 400m at a sub 6:00/mile pace! The Mouth may not stay at this level all year long, but when he is in race shape for the BRR, he can run some miles!!
Great to have Icicle out… he is also coming off of BRR and as always STRONG running! Icicle and Tweetsie joined us late on the track. Tweetsie keeps brining it strong! He is starting to prepare for his inaugural BRR in 2017!
Nomad and Booyah were boasting their BRR completion stories and didn’t show any signs of wear OR tear!
Draino did a great job despite showings signs of Malaria, Spotted Mountain Fever, or something like that… at his request, fist bumps were virtual!
Dumpster Fire keeps bringing the fire… from EXCELLENT virgin yesterday to pre-run and strong showing today! The shirtless Yeti still has his picture up in the neighborhood, so we have to hang low… but since we were on the track, we didn’t have to dodge too much!
Always great having Early Bird… who is already HC for BRR… congrats! You are going to have a blast!!!
Announcments:
1. Gumby workout on Wednesdays at Matthews United Methodist Church Scout Hut… be there, or be… tight!!
11 Goats disregarded the urgings of Jim Cantore to shelter in place from the impending apocalyptic rains of Hurricane Hermine, and instead said #NoTaper to run 4-3-2 intervals at #F3MountainGoat.
As we gathered, it was reported that Rosecliff was being deluged, but no rain at SCMS… so we set out. Having disclaimed, here is what went down:
1. Warm-up mi on Strawberry, then dynamic stretching
2. On Strawberry, we did 4-3-2 Intervals at I-Pace… with 3-2-1 rest in between. For each interval, we turned around at the halfway point (2, 1.5, 1) so that we ended each interval approx. together, then recovered together.
3. We got 2 full iterations in, then a 4/3 and finished with a 2-min run back to Strawberry.
Excellent job! We completed 5 to 5.5 miles depending on pace.
Moleskine:
For those who thought we would taper in preparation for BRR… call the home office for a refund! YHC did have us run uphill for the first half of each interval, then downhill for the second half… YOU’RE WELCOME!
Turkey Leg and Fletch made welcome appearances, and upped the average pace! Thank you guys for running with us, and increasing the credibility of the workout! We will have to move the start line back so you don’t run out of “runway” on the 2-minute segments!
Joker was solid as always, and The Mouth was never far behind, plus leading on the warm-up sprint… looked like Bolt!
Sensei keeps getting stronger! Always a pleasure to run with him!
Draino… great to see you back out! Excellent work!
Nomad always commanding RESPECT… plus an additional mile warm-up… definitely BRR ready!
High Tide is so much of a runner… the 0.0 is a distant memory! Although we had to get him to put the kettlebell away!!
Dumpster Fire is becoming a regular, and it is showing… STRONG! The neighbors did post a picture of you on a BEWARE sign, so you will have to be incognito for the next couple of weeks… but it will blow over!
Speaking of BRR-ready… Pele is READY! I can’t wait to see you shred those miles!!
Announcements:
1. Labor Day convergence at Stonecrest 7:00 AM.
2. Area 51 5-year convergence is Wed 9/14 somewhere… I’ll try to figure out where!
19 men, including FNG Soprano assembled in the parking lot of Matthews Elementary this morning to get in some good work. Since it is the first week for CMS and some folks are starting to taper for BRR, YHC wasn’t sure how many PAX we would get. 19 is a good number. Once the disclaimer was given, we did the following.
Mosey around the front of FBC to the side parking lot and circle up for COP
SSH x 20
IW x 20
Merkin x 10
LSS x 20
Burp & Merk x 5
Mosey over to the low wall for circuit work
Incline Merkins x 10
Dips x 15
Step Ups x 10 (each leg)
Decline Merkins x 10
Dips x 15
Step Ups x 10 (each leg)
Wide Arm Merkins x 10
Dips x 15
Step Ups x 10 (each leg)
Mosey over to the greenway and partner up at the bottom of the hill. Partner 1 does called exercise while partner 2 runs to top of hill and back. Flap jack.
Round 1 – Flutter
Round 2 – Dolly
Round 3 – Freddie Mercury
Mosey to the front of the school and partner up. Partner 1 does 10 Merkins while Partner 2 does 10 LBCs. Flap Jack when done.
Repeato counting down from 10 to 1 for each partner.
Mosey over to the side parking lot for some sprints. AYG to one end and recovery jog back.
Repeato x 4
Moleskin:
Great work out there today. I wanted this to be a good mix of upper and lower body for those of us who are starting to taper for BRR. I for one am starting to notice a slight reduction in the humidity and it is much appreciated.
I’ll drop by the school today and apologize for the smelly sweat angels we left at the front door of the school. Hopefully we will not hear about unexplained sicknesses at Matthews Elementary on the news tonight.
Welcome to FNG Soprano. Hope to see you again next week. There are several new faces making appearances at Peak lately, and they keep coming back. Keep’em coming.
Blue Tiger pulled up right at the end of the workout. Hope it is nothing serious and that we will see you back soon.
Thanks for the takeout by Jello.
Chime in with any other mumble chatter.