F3 Knoxville

Tag: Erector

[juco-rush] Stars at night are big and bright

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Butterknife, Cheap Ride, Nadia (Aaron Jacques), Tooth Fairy, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 6
WARMUP: mosey to track

THE THANG:
100 with 100 recovery x 2
200 with 200 recovery
400 with 400 recovery
Repeat 3-4 times until 6

MARY: mosey to JUCO

ANNOUNCEMENTS: juco

COT: juco

[juco-rush] Campus loops

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Butterknife, Tooth Fairy, Erector, Zippy, Wagon Wheel (John-Mark Chesney), Cheap Ride, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: loop on campus

THE THANG: .65 miles on, .35 miles recovery loops

MARY: na

ANNOUNCEMENTS: F3 Half Saturday, 6am

COT: juco

[juco-rush] Following the Data

AO: juco-rush
Q: Data
PAX: Full Tank, Butterknife, Shrubbery, Tooth Fairy, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 7
WARMUP: on your own

THE THANG: run in a big loop (Sam Lee to Steele to Hardin Valley)

MARY: one loop around JUCO

COT: see JUCO backblast

Trip Down Memory Lane to the Road Less Traveled

AO: juco
Q: Love Shaq
PAX: Booster, Lt. Dan, Erector, Nadia (Aaron Jacques), Mailbox, Guardrail, Wanderer, Data, Butterknife
FNGs: None
COUNT: 10, but some took off sonewhere afterwards. Legend has it, they’re still running.
WARMUP:
SSH
Cherry pickers
Squats
Harry Rockets
Calf/Quad stretch

THE THANG:
The Road Less Traveled. Hardin valley forest loop that 5k showed me. honestly, I don’t know how to explain it any better than this.

Stop every now and then to get some various core work in. we got back to the campus a little sooner than anticipated so we rallied up with Booster and Lt. Dan to get a few more core exercise exercises in.

MARY:
Ring of fire merkins to 5 and then back down.
1 more standing ab exercise. Forgot the name.

ANNOUNCEMENTS:

COT:

Butterknife had the word and I’m sure he’ll share that here later.

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Tooth Fairy, Data, Nadia (Aaron Jacques), Erector, Butterknife
FNGs: None
COUNT: 5
WARMUP:
1.19 mile

THE THANG:
Fartlek style workout 30/60/90 secs up hill with equal recovery time downhill.

Cool down 1.19 miles back to campus.

MARY:

ANNOUNCEMENTS:
2F opportunity = Country Burrito :burrito: 4-5p on Friday

COT:
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 CORE PRINCIPLES
Free of Charge
Never pay to workout, ever.

Open to all Men
No matter the man, you are welcome here.

Held Outdoors
Rain or Shine, Hot or Cold, we are out there.

Peer Led
Rotating fashion of men leading each other.

Ends with a COT
Always ends with a Circle of Trust.

“Give them someone who will guide them wherever they go and will lead them into battle, so the community of the Lord will not be like sheep without a shepherd.””
‭‭Numbers‬ ‭27‬:‭ 17‬ ‭NLT‬‬