F3 Knoxville

Tag: Zippy

[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.

[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

[running] 200, 400, 800 Ladder

AO: running
Q: Fetch
PAX: Erector, Mailbox, Noodles, Tooth Fairy, Wagon Wheel (John-Mark Chesney), Zippy, @shubbery
FNGs: None
COUNT: 8
WARMUP: run to the track
THE THANG:
200m, 400m,800m, 800m, 400m, 200m, with recovery between each. Grabbed a hill at Junconte on the way back.

MARY:
ANNOUNCEMENTS:
COT:see juco, @wanderer