F3 Knoxville

Tag: Shrubbery

[running] New Greenways

AO: running
Q: Butterknife
PAX: Shrubbery, Trash Panda (JUCO), Erector, Butterknife, Nadia
FNGs: None
COUNT: 5
WARMUP: 1 upish

THE THANG:
30/60/90
Fartlek style workout with
30 seconds sprint and 30 seconds recovery
60 seconds sprint and 60 seconds recovery
90 seconds sprint and 90 seconds recovery

MARY: 1 downish (almost at jailbreak pace)

ANNOUNCEMENTS:

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

Thanksgiving Birthday

AO: juco
Q: Wheelchair (Jonathan Perelman)
PAX: 5K, Butterknife, Dart Gun, Data, Erector, Fetch, Guardrail, hound dog, Noodles, Shrubbery, Trash Panda (JUCO), Wanderer, Wheelchair (Jonathan Perelman), Windex
FNGs: None
COUNT: 14
WARMUP: side straddle hops, tai fighters, tempo merkins, tempo squats
THE THANG: Mosey to the Hard Knox parking lot
– 10 merkins
– duck walk to line
– 10 squats
– frog jump to line
-10 BBS
– duck walk to line
– etc
Mosey to jucomanjaro
– 10 Merkins, 10 squats, 10 BBS, 1 burpee
– mosey to next line
– repeat, add a burpee
– Bernie to next line
– repeat, add a burpee
– etc

A walk in the park

AO: shamruck
Q: Mermaid
PAX: Betty, Eliza, Curry, Baby Boomer, Bed Wetter, Mermaid, Steam, Swifty, The Situation, Toretto, skewer, Tailhook, Erector, Shrubbery, Honeydew, Nadia (Aaron Jacques), Anchorman, Skidmark, Photograph
FNGs: 1 Photograph
COUNT: 19
Simple out and back ruck with 12 of us.
Tailhook had a solo workout going
Skidmark was doing IPC Week 2 on his own
Runners knocking out a 10k were Erector, Shrubbery, Nadia, Anchorman, & Honeydo

The COT was short and sweet. A verse from the Beatitudes in Matthew 5:5 Blessed are the meek, for they will inherit the earth. (NIV) Or translated another way, Happy are people who are humble, because they will inherit the earth. (CEB)

All that to say, this is a behavior of Jesus, and modeling his role should be a goal for all of us.

[running] 1000s

AO: running
Q: Erector
PAX: 5K, Butterknife, Downhill (Chester Blessing), Fetch, Cosmo, Shrubbery, Wagon Wheel (John-Mark Chesney), Erector
FNGs: None
COUNT: 8

WARMUP:
1.5 mile warm-up run to the track
THE THANG:
1000m repeats with 400m recovery x5
MARY:
cooldown run back to JUCO
ANNOUNCEMENTS: see JUCO backblast
COT: see JUCO backblast