AO: The Wood
When: 09/11/2024
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Babymomma
Introduction
In honor of the 9/11 Memorial, I wanted to create a beat down to symbolize the first responders as well as the lives lost.
Warm-O-Rama
Warm-Up:
- Circle of Trust (COT) Reflection – 2-3 minutes: Take a moment to honor the lives lost and reflect on the importance of the day.
- SSH (Side-Straddle Hops) – 9 sets of 11 (99 total, representing the emergency number 9-1-1)
- Windmills – 9 sets of 11
- Merkins – 9 sets of 11
The Thang
The Thang: To represent the World Trade Center towers and the heroic effort of first responders.
- Tower 1: 11 Floors of Strength (Ruck or without)
- Run a total of 11 sets of stairs (or 11 “floors” using hills or a bleacher) as fast as possible.
- At the top of each floor, perform:
- 11 Merkins (Push-ups)
- 11 Squats
- 11 Vigotas
- 11 LBCs (Little Baby Crunches)
- Tower 2: 9 Rounds for 9/11
- Each round consists of:
- 9 Burpees
- 11 Lunges (each leg)
- 9 Overhead Claps
- 11 Mountain Climbers (each leg)
- Complete 9 full rounds to honor the first responders.
- Each round consists of:
Cooldown:
- Plank for 1 minute: Reflect on the endurance and strength needed to persevere.
- Imperial Walkers – 22 reps: To honor the 2,977 victims.
- Flutter Kicks – 99 total: To symbolize the emergency number 9-1-1.
Circle of Trust
Circle of Trust (COT) Close: End with a moment of silence and gratitude for the heroes and lives lost on September 11th, 2001.
Naked Man Moleskin
A big thank you to the seven other PAX that came out to honor our 911 heroes. In the gloom, we all pushed each other and it was great to feel the camaraderie. Thank you, Rooney for having the Six and your incredible backblast.