Conditions: ideal. 65, cool, beautiful. Warmup: ssh, mtn climbers, something else I missed cause I was late. Then hi knees, butt kickers, side shuffle, carioca, frankensteins and gate openers Run: Went to Fenwick via East Ave with a race pace pickup from the bridge to Madison. Then three trips up and down the parking garage […]
Intro and Disclaimer Warmups: Motivators (from 5), Old Man Stretch, Tricep Stretch, Imperial Walkers (15), Rossis, Daisy Pickers (15), Arm Circles (forward and backwards, 15), Washing Machines (15) Sprint/Jog around the block: jog east/west streets (Harvard and Filmore), sprint north/south streets (Clinton and Grove) We split up into 3 groups, with group 1 being the
Station to Station Read More »
Welcome & Introduction Disclaimer Warm-Up 20 SSH 10 Daisy Picker 10 AT-AT’s 15 Abe Vigoda 15 Reverse Abe Vigoda 15 Overhead Clap 15 Seal Clap Guardian Run to Bathrooms at Maple Park Spin The Wheel! 1. Pax circle around the merry-go-round wheel; notice who is to left & right. 2. The Pax who last ran
Spin The Wheel (a la Price is Right) Read More »
74°, Humid – Walsh Park in Bucktown – Chicago, IL 9 PAX: LeMond, Homer, Sumo, Ratched, chick, MaryLou, Ladybug, 8-Track, Rancid QIC: Rancid 0600 – WELCOME, BROTHERS! F3 – Fitness, Fellowship…
Rancid’s One Year Anniversary in F3 Chicago Read More »
72°, Perfectly Sunny 11 PAX: Arts & Crafts, Ratched, Homer, LeMond, Schroeder, GTL, Sandman, Sumo, Payday, chick, Rancid QIC: Rancid 0700 – WELCOME, BROTHERS! F3 – Fitness, Fellowship and…
Thanks to the generous donation of Nant’an Ladybug, the Zoo Crew toiled and broiled on this Saturday summer morning with its cache of 5 coupons. Fun and games were had…
Commotion with the Coupon Cache Read More »
A classic MaryLou Q in the surprisingly warm/humid gloom. Warm a rama: – Abe Vigoda Forward/Back + Seal Clap + Overhead Clap x 10 each – 20x Imperial Walkers -…
The [temporary] Return of MaryLouQ Read More »
PAX: GTL, Homer, Rached, Lemond, Eskimo, Sandman, and Big Brother ( from Coastal Empire- Savannah) Warmorama- Don Quixote, Butt kicks, high knees, hip thrusts, Abe Vigoda Mosey with pain stations…
PAX: GTL, Brawny, Chick, Waddle, Rancid, Rached, Homer, Waddle, Payday, Tuba (DR from San Antonio Warm-a-rama Don Quixote, Butt kicks, Abe vigodas forward and back, seal claps, high knees,…
Simple yet effective Read More »
Warmup Arm circles Windmills Monkey humpers Motivator: start from 8 Pre-thang Run around playground, alternate between high knees and butt kickers. Mosey to bike racks at start of 606 trail.…
Bastille Day Parkour Read More »