Nadia (Aaron Jacques) – F3 Knoxville

[juco-rush] My heart is still racing

February 18, 2026 BackBlasts

AO: juco-rush
Q: Data
PAX: Tooth Fairy, Nadia (Aaron Jacques), Zippy, Trash Panda (JUCO), Butterknife, Lt. Dan
FNGs: None
COUNT: 7
WARMUP: Run to the track

THE THANG: Choose your desired marathon pace (X hours: Y min). Then run 800m in X min: Y sec. Mosey 1 lap for recovery. Repeat as many times as possible until we have to return to the flag. (Doing this for 10 repeats supposedly is a great predictor for marathon pace.)

MARY: Run back to the flag

COT: Waffles shared the love of Jesus with us

[juco-rush] Berrywood hills for breakfast

September 10, 2025 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Erector, Nadia (Aaron Jacques), Lt. Dan, Butterknife, Guardrail, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: mosey to Berrywood

THE THANG:
Hill repeats
First/last cul de sac x 5
Hit Cypresswood cul de sac on way out

ANNOUNCEMENTS: juco

COT: juco

[juco-rush] 400-800-1600s–locked out of track

June 25, 2025 BackBlasts

AO: juco-rush
Q: Full Tank
PAX: Butterknife, Erector, Wagon Wheel (John-Mark Chesney), Nadia (Aaron Jacques), Data
FNGs: None
COUNT: 6
WARMUP: run to track, jump fence and try not to fall

THE THANG: 2x 400m-400m recovery
2x800m-800m recovery
1x1600m-800m recovery and recollect
Jump fence and really try to fall
Back to AO

MARY:

ANNOUNCEMENTS:

COT:

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

October 23, 2024 BackBlasts

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

Trip Down Memory Lane to the Road Less Traveled

August 21, 2024 BackBlasts

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.