F3 Knoxville

JUCO RUSH: PICK’N UP THE PACE

JUCO

THE SCENE:  40s
F3 WELCOME & DISCLAIMER 

Not a Professional, Free, At Your Own Risk, Completely Voluntary, Modify if Needed

WARM-O-RAMA:
1.5 mile run down to the HVA track
THA-THANG:

  • 200m run @5k pace
  • 200m recovery run
  • 400m run @5k pace
  • 400m recovery run
  • 600m run @5k pace
  • 600m recovery run
  • 800m @5k pace
  • 800m recovery run
  • At Football Field: 100 yard sprints (30 sec rest between).  Completed 6 sprints, taking 1 min rest before the last one.
  • 1.5 mile run back to Shovel Flag

MARY:
Joined the Boot Camp Crew
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Mailbox, Weed Whacker, Judge Judy
CIRCLE OF TRUST/BOM:
N/A
MOLESKIN:
Gump was there and then wasn’t.
ANNOUNCEMENTS:
JUCO Convergence 03/28