F3 Knoxville

Flags and Bags

Workout Date: 25 Jun 2022
QIC: Smuggler

THE SCENE: Speedway is a beautiful AO at the foothills of the Smokies. Sun rise over the mountains, clear sky’s. Yea you can imagine.

Tabatta warm up 30 sec on 10 seconds off

  • merkins
  • Cherry pickers
  • Rev lunge and reach
  • Thrusters
  • Shoulder taps
  • High knees

Pax picked up flags and moseyed to entrance of the church.
Pax picked up two sand bangs at entrance of church

Split pax into two groups

Each group takes a flag and a bag

One pax carry flag one pax runs with sandbag in each group.

Head right out of AO heading down Chapman Highway

Every .25 mile pax will stop- 10 leg raises, 15 Squats, 20 Merkins. Half plank till 6 up. Q Call 6 up

Switch who carries flag and bag after check points.

If pax carrying bag stops before .25 that group has 1 burpee at check point. If pax stops twice or walks add additional burpee for each time.

Run to foothills Dr turn right

Go to left in neighborhood

Teams split up and for a race.

The roads in the neighborhood are set up in loops. The groups raced around the loop in opposite direction winner gets back to start first.

Each group carries their bag and flag

Loser 10 burpees

winner merkins till 6 for losing pax finishes

We moseyed up the road towards as it turned out a house Cowpatty and Shenanigans are renovating. Run down hill to end of cul-de-sac 10 merkins, Bernie back to top.

Walk back to Chapman highway

Run back to AO. Nice climb up Chapman . Every .20 mile we stopped and did 10 leg raises.

Switch who Carrie’s flag and bag




20 BBS

20 Gas pumps

20 X factors- round 1 2ct rd 2 and 3 sc. 


To become a father is not hard. To be a father, however, is.

Dad dreams, he plans, he struggles, so that we might have the best


the free advertising and horn honks made the run more enjoyable.

Convergence July 2.
Beer Mile July 16th