Date: Sunday November 03, 2019
Location: Wreck Center – Oak Park
QIC bringing the November 1st F challenge to the Wreck Center #burpees
-temperature: 17° F
Seven pax weren’t scared o’ nothin’ and showed up for a mid-week beatdown. Denari, QIC, started off with the disclaimer and a bit extra about the importance of wearing hi-viz (…non-black…).
For pax that have not yet posted for Denari Q, here’s an insider tip: don’t anticipate the # of reps. Assume all exercises go to 100 reps. If Q stops early, then it stops early.
Thang 1 – Warm Up (outside Wreck Center Ice Rink)
- SSH (58 IC)
Thang 2 – Fire Up (outside Fire Station)
- Long Suicide Sprints
- pax #1 sprints long suicide while partner pax #2 holds high plank > Al Gore > six inches
- Merkin Ladder
Thang 3 – Back Fire (Parking Garage)
- F3 Chicago November 1st F Challenge – Death by Burpee
- 1 burpee at the top of every minute, adding 1 burpee each minute. After required burpees are completed for that minute, rest until the top of the next minute.
- Paula Abdul Bear Crawl
- Flutter Kicks
- 23 IC (normal speed > slow > super slow > normal > fast)
- Hello Dolly
- Break Dancer
Moleskin – some mumblechatter pre-disclaimer as pax bounced around, stretching and trying to get warm. Need to be careful doing that, especially as an FNG. That’s how F3 Lake Effect (Kalamazoo) named a guy “Flash Dance”! A bit more mumble chatter during Death by Burpee, but only during the first 3-4min. Not much time, or breath, available for mumblechatter when you get in minute 5. T-Claps to Sweet Tooth from F3 Chicago for driving this 1st F Challenge for November!
Denari closed it out with encouragement to pax to read Freed to Lead and an exercise to learn each pax’ hospital name.