Archives: Wreck Center – Oak Park (Wed) 11/13

Date: Sunday November 03, 2019

Time: 12:00

Location: Wreck Center – Oak Park

QIC: denari

Little Finger


QIC bringing the November 1st F challenge to the Wreck Center #burpees



-air: dry

-surface: icy

-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.
  • Zig-BackPeddle-Zag
  • 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.

Stay Up,




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