9/11 Tribute Workout

When: 9/11/19

Conditions: 71 Degrees F

The PAX: Thriller, Banjo, Flasher, Can You Hear Me Now, Boone’s Farm, Milton (QIC)

The Thang:

• Disclaimer
• Warmup:
  • SSH x 9 IC
  • Little Arm Circles x 11 IC
  • Imperial Walkers x 9 IC
  • Through the Tunnel x 11 IC
• Mosey to tennis courts
• Read flight details at each corner
  • Sprint to corner 1 plank til 6
  • Plankorama
    • AA Flight 11
    • Boston – Los Angeles
    • Hit the North Tower at 0846
    • 92 perished
  • SSH x 92 OYO
  • Lunge to corner 2 plank til 6
  • Plankorama
    • UA Flight 175
    • Boston – Los Angeles
    • Hit South Tower at 0903
    • 65 perished
  • Mt. Climbers x 65 OYO
  • Sprint to corner 3 plank til 6
  • Plankorama
    • AA Flight 77
    • Dulles – Los Angeles
    • Hit the Pentagon at 0937
    • 64 perished
  • Squats x 64 OYO
  • Lunge to corner 4 plank til 6
  • Plankorama
    • UA Flight 93
    • Newark – San Francisco
    • Crashed in Shanksville, PA at 1003 after passengers stopped attack
    • 44 perished
  • Merkins x 44 OYO
• Mosey to Da Hoppas Yard
• 9 Rounds of sprinting 1 lap followed by 11 reps of the called exercise
  • Sprint Lap 1
  • Diamond Merkins x 11 OYO
  • Sprint Lap 2
  • Jump Squats x 11 OYO
  • Sprint Lap 3
  • Big Boy Situps x 11 OYO
  • Sprint Lap 4
  • Carolina Dry Docks x 11 OYO
  • Sprint Lap 5
  • Lunges x 11 OYO
  • Sprint Lap 6
  • Flutter Kicks x 11 OYO
  • Sprint Lap 7
  • Wide Merkins x 11 OYO
  • Sprint Lap 8
  • Sumo Squats x 11 OYO
  • Sprint Lap 9
  • Burpees x 11 OYO
• Mosey to Picnic Tables
  • Steps Ups x 110 OYO
    • In honor of the 110 flights of stairs that had to be climbed in WTC
• Mosey to Baseball Field
  • Buddy carry – 411 ft (switch halfway)
    • 411 emergency workers gave their life trying to rescue people

BOM

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