F3 Knoxville

Tag: Wagon Wheel (John-Mark Chesney)

[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] Changing of the Guards and the Route

AO: juco-rush
Q: Butterknife
PAX: Zippy, Nadia (Aaron Jacques), Tooth Fairy, Full Tank, Wagon Wheel (John-Mark Chesney), Erector, Trash Panda (JUCO), Toretto, Butterknife
FNGs: None
COUNT: 9
WARMUP:
1.5 miles to Reagan Rd

THE THANG:
Fartlek style run 30, 60, 90 seconds of running with equal recovery times x5.

1.7 mile Cooldown

MARY:

ANNOUNCEMENTS:
Erector passed the invisible flag to Trash Panda (JUCO). Thank you both for your leadership!

COT:

Bizarro Tabata

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Einstein, Lightweight, Full Tank, Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 5
WARMUP: Yup

THE THANG: Bizarro Tabata around the big loop (10 seconds on, 20 seconds off x 8 rounds). The exercises were: burpees, dips, merkins, CDDs, handrail rows, and V-ups. We ran for 30 seconds in between exercises.

MARY: Flutter kicks (4 count) x 50, LBCs for the last minute until time

ANNOUNCEMENTS: Convergence at the Asylum in the morning beginning at 6:30 with the nantan handoff at 7:30 followed by grow school at Bearden High School. GTE on Saturday evening/night through Sunday morning for the crazy folks.

COT: Take solace in the little victories and successes of your day.

[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] Berrywood Parfait

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Erector, Butterknife, Fetch, Wagon Wheel (John-Mark Chesney), Trash Panda (JUCO)
FNGs: None
COUNT: 5
WARMUP: small loop on campus to Berrywood Rd

THE THANG: run up hill, 5 sprints in cul de sac, run to back of neighborhood and 5 more sprints on longer cul de sac, mosey to campus

MARY:

ANNOUNCEMENTS: juco

COT: juco