Last week was my first time at The Goat. It was a brisk morning on the well lit Hooker Field, and the Q (Subprime) had a great mix of pacing, core work, and fun. I loved it! As I drove up this morning, I was encouraged to see the lights on, as I understand this isn’t always the case.

Like we did last week, I decided to stay on the field for the whole hour. To mix things up, I wore a speaker on my back and spun up some background music, songs I listen to while running.

Soundtrack

• “Any Way You Want It” Journey—”So let’s dance!”
• “The Trees” Rush—Spooky had a great Halloween Q and spun up a themed playlist including “Thriller”, “Devil Inside”, “People are Strange”, etc. If I ever Q on Arbor Day, this song WILL be played.
• “Tombstone Blues” Richie Havens—Yet another example of a masterful Dylan cover.
• “Peace Frog” The Doors—This song provides a solid jolt of energy even many miles into a run.
• “10” Built by Titan (feat. Starks)
• “Next Level” FF5—We can’t always have it turned up to eleven, but when I want to, this is one of my go to songs.
• “Mary Mac” Carbon Leaf—A band from Virginia that will roll through the area a few times a year. Highly recommend seeing them.
• “Foc” Rodrigo y Gabriela—Phenomenal guitar duo whose influences include flamenco and heavy metal.
• “Cliffs of Dover” Eric Johnson
• “Little Martha” Allman Brothers

Warm up

• 1 fellowship lap
• SSH, Imperial Walkers
• Cross field carioca and back
• Good Mornings, Willie Mays Hays
• Cross field skipping
• Arm circles fwd and rev
• Several loops 70% effort on length, fellowship on width
• PAX choice stretching 2 min

The thang

• Pyramid: 2×400, 800, 1600, 800, 2×400 with core exercise in between each. Everyone was sucking air trying to keep up with Vandelay….
• RYAO across field: forwards sprint, backwards sprint, buttkickers, forward sprint

Mary, accompanied by Jimi “The Wind Cries Mary”

• Flutter kicks

COT/Moleskin: As we move on from Thanksgiving weekend, let’s take forward the spirit of gratitude and community this holiday is about.

Post COT fellowship lap for those with time.