04/28/2021 - Donut Shop - Mixtape Donut Shop style

Weather: 50 degrees rainy Warmup: Abe Vigodas, Cotton pickers, Imperial Walkers, groin stretch, small knee circles. Coupon: 40 upward twists/2 sets 20 curls/10 pushups/3 sets 40 goblet squats/ 2 sets…

04/10/2021 - Wreck Center - Tron’s comeback tour

Conditions: 50 and sprinkling Warm-up:  Windmills, pushups, squats, motivators Ankle PT: shuffle step, Carioca, skipping, high knees, high knee backwardsingle leg deadlift, gate step0ver inside out, gate stopover outside in,…

04/07/2021 - Donut Shop - KODAK AVENGED

CONDITIONS WEATHER: CLEAR/61 WIND: S 4MPH PAX: 14 (ONE FNG INCLUDED IN THE 14) WARM UP MOTIVATORS (5 REPS) ABE VIGODAS (10F/4-COUNT; 10R/4-COUNT) IMPERIAL WALKERS (10/4-COUNT FELLOWSHIP JOG (WEST ON…

03/31/2021 - Donut Shop - Clearing the Field

5:30am start Temperature approximately 39 degrees F and dry conditions Special guest appearance by Othello from Omaha   Warmarama Abe Vegoda Seal Claps Overhead claps Daisy Pickers   The Thang…

03/27/2021 - Wreck Center - The 800

Lots of pax headed out for Spring Break, so a little lighter on the numbers this week. No matter, work was done. Conditions: Clear ish, 45 degrees The Thang: Disclaimer…

F3 Chicago