F3 Knoxville

Tag: Full Tank

[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?

Charge that hill… tabata

AO: the-farm
Q: Wagon Wheel (John-Mark Chesney)
PAX: School Zone (Michael Shope), Proton, Madoff (Daniel Hereford), Aladdin, Full Tank, Swimmies (Nathan Chesney), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP: side stretch, tempo squat, tempo merkin, quad stretch, leg swing
THE THANG: 30 sec interval 5 sec off tabata then run up hill across field then another tabata

LBC
Heel taps
Gas pumpers reach under legs
LBC one leg in and one out
Reverse to other leg
Bike crunches

Run

30 secs
Single leg bridge
Bridge hold leg up and down
Bridge holds leg side
Bridge to straight leg hold
Other leg repeat

Run

30 secs and
Alternating toe taps
Alt leg kicks
Knee to elbow
Other side
Heels out and in
Knee to elbow then hand to foot
Other side
Leg raises
Flutter kicks high

Run

30 secs
Plank
Lunges
T merkins
Bobby hurleys
Merkins-dry docks

Run

30 secs
Side plank
Side bridge
Other side plank
Other side
Run

30 sec
Merkins
Step ups
Repeat 3 cycles thru

Run

30 sec
Up down plank
Low plank hold
Low plank hip dips
Plank body saw

MARY: run to base of hill
ANNOUNCEMENTS: ruck training Saturday
COT: Psalms 105” seek the Lord and his strength, seek the lords presence continually