F3 Knoxville

Tag: Full Tank

Bizarro Tabata

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Einstein, Lightweight, Full Tank, Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 5
WARMUP: Yup

THE THANG: Bizarro Tabata around the big loop (10 seconds on, 20 seconds off x 8 rounds). The exercises were: burpees, dips, merkins, CDDs, handrail rows, and V-ups. We ran for 30 seconds in between exercises.

MARY: Flutter kicks (4 count) x 50, LBCs for the last minute until time

ANNOUNCEMENTS: Convergence at the Asylum in the morning beginning at 6:30 with the nantan handoff at 7:30 followed by grow school at Bearden High School. GTE on Saturday evening/night through Sunday morning for the crazy folks.

COT: Take solace in the little victories and successes of your day.

[juco-rush] Mile Repeats

AO: juco-rush
Q: Erector
PAX: Butterknife, Full Tank, Trash Panda (JUCO), Wagon Wheel (John-Mark Chesney), Erector
FNGs: None
COUNT: 5
WARMUP:
Mosey to the HVA track.
THE THANG:
4x 1 mile repeats with a 1 minute standing recovery. Effort was targeted to be between 10k and half marathon pace.
MARY:
Cooldown back to JUCO
ANNOUNCEMENTS:
See JUCO BB
COT:
SEE JUCO BB

[juco-rush] 800 with 200 recovery

AO: juco-rush
Q: Wagon Wheel (John-Mark Chesney)
PAX: Butterknife, Cheap Ride, Erector, Full Tank, Mailbox, Trash Panda (JUCO), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP:1.5 WU

THE THANG: 800’s at track with 200 recovery until time to head back to campus. Most got in 7 reps

MARY: 1.5 CD

ANNOUNCEMENTS: new running channel on slack for OTB and such

COT:

[running] Running Love

AO: running
Q: Trash Panda (JUCO)
PAX: Shrubbery, Erector, Mailbox, Tooth Fairy, Zippy, Full Tank, Cosmo, Trash Panda (JUCO)
FNGs: None
COUNT: 8
WARMUP: run to the track
THE THANG:

Track workout  
400×4, 200 recovery  
800×2, 400 recovery  
1600×1, 800 recovery

MARY: run back to #juco
ANNOUNCEMENTS: see #juco
COT: see #juco

Modified Deck of Cards

AO: the-farm
Q: Proton
PAX: Madoff, Trash Panda, Full Tank, Aladdin, Choir Boy, Wagon Wheel (John-Mark Chesney), Proton
FNGs: None
COUNT: 7
WARMUP: Check
THE THANG: Modified deck of cards involving merkins, burpees, flutter kicks, squats, shuttle runs, and a half lap
MARY: No time
ANNOUNCEMENTS: Official launch on 12/15
COT: If God is for us, then who can be against us?