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

Pledge

 

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