In Honor Of September, 11, 2001
- When
- Monday, September 11, 2023
- AO
- The Armory
- Q
- Shield
- PAX
- 61 Shield, Assassin, B.O.B., backdraft, Badlands, Band Camp, Barkley, Bass, Bitcoin, bodywash, Bonsai, Boogie Down, Cadre Olaf, Cake Boss, Clickbait, Cobra Kai, Cohiba, Cyclops, Double D, Esso, F3 DaVinci, Fishstix, FunHouse, gears, gekko, Grassy Knoll, Grinder, Grout, Half Shell, HarryCarry, Jekyll, Joe Lyons, JWOW, Lighthouse, Mainframe, NakedAndAfraid, Poppins, Rebound, Shady, Short Sale, Slapshot, Slow Jams, Smuggler, Sofrito, Soup To Nuts, Sugarbug, Tesh, Tracker, training_wheels, Twister, Über, Vuvuzela
Slackblast:
In Honor Of September, 11, 2001
DATE: 2023-09-11
AO: ao-the-armory
Q: Shield Maximus
PAX: NakedAndAfraid CakeBoss Clickbait Olaf Tracker Cohiba SouptoNuts Lighthouse Sofrito HarryCarry Gears Grinder gekko Sugarbug backdraft Tesh FunHouse B.O.B. Double D Jekyll Short Sale Shady Twister Slow Jams bodywash Grassy Knoll Grout Bass-o-Matic Assassin fishstix Bitcoin Cobra Kai Badlands Vuvuzela Poppins Über Smuggler Bonsai Mainframe Boogie Down Esso training_wheels Slapshot JWOW Cyclops Half Shell F3DaVinci Band Camp Rebound Joe Lyons (F3 Long Duck) Barkley, Marty Byrd
FNGs: 0
COUNT: 61
WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield's fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees
THE THANG: Grab your bell and meet over by Clickbait's trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press
We went through these 9 exercises one more time and occasionally modified the cadence.
In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren't on the 200lb sand bag, we did the same evolution with our own coupon.
Then, back to 22 Side Straddle Hops & 11 Burpees.
MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed