Zippy – F3 Knoxville

[juco-rush] My heart is still racing

February 18, 2026 BackBlasts

AO: juco-rush
Q: Data
PAX: Tooth Fairy, Nadia (Aaron Jacques), Zippy, Trash Panda (JUCO), Butterknife, Lt. Dan
FNGs: None
COUNT: 7
WARMUP: Run to the track

THE THANG: Choose your desired marathon pace (X hours: Y min). Then run 800m in X min: Y sec. Mosey 1 lap for recovery. Repeat as many times as possible until we have to return to the flag. (Doing this for 10 repeats supposedly is a great predictor for marathon pace.)

MARY: Run back to the flag

COT: Waffles shared the love of Jesus with us

[juco-rush] Erectors Revenge

February 12, 2026 BackBlasts

AO: juco-rush
Q: Natty
PAX: Zippy, Erector, Trash Panda (JUCO), Butterknife, Natty
FNGs: None
COUNT: 5
WARMUP: instructional jog around the JUCO perimeter (the detail in the instructions may have challenged Erector’s level of expectation).

THE THANG: 3 lollipop speed runs with intermittent recovery laps (3 cycles). All on campus perimeter and some nice mileage.
This is so everyone could experience the full lick, each HIM found their own center
MARY: she was buggin

ANNOUNCEMENTS: see Juco main

COT:as above

[juco-rush] Hill Play

February 4, 2026 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Data, Zippy, Trash Panda (JUCO), Erector, Tooth Fairy, Butterknife
FNGs: None
COUNT: 6
WARMUP: 1.5 mile warm up

THE THANG:
Fartlek style hill repeats: workout 30/60/90 seconds on with equal time recovery.

Cooldown back to campus with one green light sprint.

MARY:

ANNOUNCEMENTS:

COT:

[juco-rush] 123212321s

October 22, 2025 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Erector, Trash Panda (JUCO), Natty, Mailbox, Tooth Fairy, Lt. Dan, Butterknife, Zippy
FNGs: None
COUNT: 8
WARMUP:
1 mileish

THE THANG:
Fartlek style workout. 123212321s.
1 min on with equal recovery time
2 min on with equal recovery time
3 min on with equal recovery time
Etc.

MARY:
Strides in the parking :parking: lot
Easy jog in

ANNOUNCEMENTS:
10 Year Convergence 11/8
Prerun 8a

COT:
juco

[juco-rush] Same ole same ole…

September 24, 2025 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Trash Panda (JUCO), Erector, Zippy, Tooth Fairy, Butterknife
FNGs: None
COUNT: 5
WARMUP:
Jog out to Cherahala Blvd

THE THANG:
30/60/90 secs with equal time recovery. Rinse and repeat 5 times.

MARY:
Jog back to the flag.

ANNOUNCEMENTS:

COT: