F3 Knoxville

Category: Run

Monday runday

THE SCENE: 50, moist and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the field on watt rd
THA-THANG:
Full field Sprint, jog perimeter of the field back to the start line x 5

Run the full loop and back to the Watt Rd field

Get a battle buddy, partner Bernie Sanders 25 yds, then turns and sprints to end line.  Partner b waits until partner gets to the 25 yards then tries to catch him.  Switch and repeat 4x

Bernie Sanders to midfield, Sprint to the end 4x

Mosey back to ao

Run up the hill towards the cess pool 2x

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cat and mouse run

THE SCENE: 57 and extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching oyo

Slow modey
THA-THANG:
Pax run around loop, 1 pax plays mouse and sprints ahead for 30 seconds and does merkins while pax catches up . 3 rounds

1/4 mile slow mosey then 1/4 mile all you got Sprint .

 

MARY:
Catch your breath

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run

THE SCENE: 68
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Cardio Q . Ran 3 laps around the park

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cardio records being broken

THE SCENE: 70, not quite as humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
3.97 miles ran

Swirlie and sparky set personal strava pr’s!

I set a pr for a 5k!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cardio at the Truck Stop

THE SCENE: 42 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got out of our cars.

THA-THANG:
We went for a run.

MARY:
We didn’t do it because we ran.
COUNT-OFF & NAME-O-RAMA
There were only 3 of us so we skipped this step.
CIRCLE OF TRUST/BOM:
Butter’s shared about his sister’s kidney transplant.
MOLESKIN:
My foot hurt and I limped back to the AO while the other two ran ahead.  Sorry guys.  Butters and I decided we both need new shoes.
ANNOUNCEMENTS:
We made fun of Frosty and Tank for not showing up.