YHC put out the call for HC in exchange for a Q; three pax joined while a Slack HC was a no-show (ahem…Boo-Boo). Frac will be disappointed to know he missed my one Q sans his favorite warmup song because it’s Patriot’s Day which called for something patriotic: Lee Greenwood’s God Bless the USA. Plus it fit the shorter warmup needed to complete todays 9/11 memorial BD.
The Thang:
Mosey to JPAX Mountain (the ramp)
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
Use the four corners of the walled part of the ramp:
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 JPAX benches/and two of the running path benches
Steps Ups x 110 OYO (55/28/27
In honor of the 110 flights of stairs that had to be climbed in WTC
COT
