Wagon Wheel (John-Mark Chesney)

[juco-rush] Speed work at Rush

December 31, 2025 BackBlasts

AO: juco-rush
Q: Erector
PAX: Data, Dart Gun, Anchorman, Wagon Wheel (John-Mark Chesney), Natty, Erector
FNGs: None
COUNT: 6
WARMUP:
Run to HVAC track
THE THANG:
200, 200, 400 repeats times 5, each with a 200 recovery. Shorter repeats bring faster paces!
MARY:
Cooldown run back to JUCO.
ANNOUNCEMENTS:
See JUCO BB
COT:
See JUCO BB

[juco-rush] 800 m repeats

August 20, 2025 BackBlasts

AO: juco-rush
Q: Full Tank
PAX: Wagon Wheel (John-Mark Chesney), Erector, Zippy, Trash Panda (JUCO), Cheap Ride, Butterknife, Data
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

[juco-rush] Miles O fun

August 6, 2025 BackBlasts

AO: juco-rush
Q: Natty
PAX: Trash Panda (JUCO), Erector, Butterknife, Wagon Wheel (John-Mark Chesney), Chris Poetzel (Mustard), Data, Fetch, Jonathan Woodall (GUMP), Full Tank
FNGs: None
COUNT: 10
WARMUP: One mile slow run around JUCO

THE THANG: 3 sets of light pole dash from lower parking lot to pole 19 then slowsey back to start all together . Final one slowsey run back to main start p lot. Perform 3 sets of race pace miles runs around Juco pole #18 and slow run back to start (repeato)

MARY: Slow run back to AO

ANNOUNCEMENTS: see Juco Bootcamp

[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] Hill Play

January 8, 2025 BackBlasts

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: