F3 Knoxville

Tag: Zippy

[juco-rush] 123212321s

AO: juco-rush
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Erector, Trash Panda (JUCO), Tooth Fairy, Double Coat, Zippy, Butterknife
FNGs: None
COUNT: 7
WARMUP:
Run to Cherahala (about 1 mile)

THE THANG:
tel:123212321
1 minute on with equal recovery
2 minutes on with equal recovery
3 minutes on with equal recovery
Etc…
1 mile ish cool down

MARY:

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
“Jesus didn’t come to earth just to get you to heaven.

Forgiveness of sins is just the beginning.

The good news of Jesus is to walk in His power on earth.

God picks people like you and me, flawed people to do His good deeds. We have to remember this phrase, “It’s not about me!!” Be a light in dark places.” – Pastor Rachel Stevens

It’s a great reminder that faith isn’t just about the destination but also about the journey—living out God’s purpose, being His hands and feet, and bringing His love into the world. Walking in His power means stepping out in faith, serving others, and being a light wherever we go.

“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” ‭‭Ephesians‬ ‭2‬:‭10‬

[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:

[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] hill repeats

AO: juco-rush
Q: Cheap Ride
PAX: Zippy
FNGs: None
COUNT: 2
WARMUP: 10 min to The Glen

THE THANG: 30/60/90 seconds of faster up hill x 4

MARY: 10 min from The Glen

ANNOUNCEMENTS: unCOVEred July 13

COT: Matthew 6:19-34
Key verses: “Do not store up for yourselves treasures on earth, where moth and rust/rats destroy.” “Therefore do not worry about tomorrow, for tomorrow will worry about itself.”
Nothing we have lasts, and we are only given each day a day at a time. Stay obedient to God a day at a time.