F3 Knoxville

Tag: Tooth Fairy

[juco-rush] Mill Creek 123212321s

AO: juco-rush
Q: Butterknife
PAX: Tooth Fairy, Zippy, Nadia (Aaron Jacques), Erector, Full Tank, Butterknife
FNGs: None
COUNT: 6
WARMUP:
1 mile up

THE THANG:
tel:123212321s
1 minute on with same time recovery
2 minutes on with same time recovery
3 minutes on with same time recovery
etc…

MARY:

ANNOUNCEMENTS:

COT:

[juco-rush] There is no I in sprint

AO: juco-rush
Q: Cheap Ride
PAX: Tooth Fairy, Erector, Trash Panda (JUCO), Butterknife, Shrubbery
FNGs: None
COUNT: 6
WARMUP: 1.5 to track

THE THANG: 3 sets of three :15 sprints
~300m recovery between each, ~700m recovery between sets

MARY: 1.5 from track

ANNOUNCEMENTS: JUCO

COT: JUCO

[juco-rush] Little Steele

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Tooth Fairy, Erector, Butterknife, Fetch, Cheap Ride, Data, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: mosey to Bottom of Steele Hill

THE THANG: run up Little Steele to end of fence, cool off back to bottom, run up other side to HVA entrance, cool off to bottom x 3-4

MARY:

ANNOUNCEMENTS: juco

COT: juco

[running] Hill Sprints

AO: running
Q: Butterknife
PAX: Erector, Tooth Fairy, Butterknife, Noodles
FNGs: None
COUNT: 4

WARMUP: 1.5 miles on camp stopping at the bottom of the large parking lot.
THE THANG:
Sprint to pole 19 and recover back to the starting point x6

CD 1 mile easy back to the flag.

MARY:
ANNOUNCEMENTS:
COT: see JUCO channel

[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