F3 Knoxville

Tag: Tooth Fairy

[juco-rush] Hill Play

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

THE THANG:
Fartlek
30 seconds on w/ equal recovery time
60 seconds on w/ equal recovery time
90 seconds on w/ equal recovery time

Repeat 5 times

MARY:

ANNOUNCEMENTS:

COT:

[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

AMRAP Everything

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Swanson, vanilla, Wedding Singer, Tooth Fairy
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Shoulder Taps, OH Claps, Squat and Reach, Temp Merks, and WMHs.

THE THANG: Mosey to L&N coupon pile.

Round 1: Arms (10 min AMRAP)
5 Alternating Merkins w coupon (2 ct)
10 Shoulder Taps (2 ct)
15 Skullcrushers
20 Curls
Run to back wall (rinse and repeat)

Round 2: Legs (10 min AMRAP)
5 Mucho Lego
10 Reverse Lunge
15 Lion Kings
20 Squat and Press
Run to back wall (etc)

Round 3: Abs (10 min AMRAP)
5 V-ups
10 Flutters (4 ct)
15 AmHam (2 ct)
20 Freddy Mercury (2 ct)
Run to back wall (etc)

MARY: none required

ANNOUNCEMENTS: new AOs launching, Tooth Fairy travels, 2F next Thursday at XUL

COT: Find the “new thing” only you can do