potomac-rising 9/11 by the numbers

Date: 2024-09-11
AO: potomac-rising
Q: Tiger Lilly
PAX: Low key, William Savage, Tiger Lilly, Buckeye
FNGs: 1 Buckeye
COUNT: 4

WARMUP: (40 reps of each for Shankersville flight that died) 1. 40 Side Straddle Hops
2. 20 Michael Phelps
3. 20 Imperial Walkers
4. 20 Cherry Pickers

THE THANG:
A. Totals of 343 reps (number of fire fighters that died in World Trade Center) 1. Merican – 25 reps
2. Squat – 30 reps
3. Lunge – 20 reps per leg (40 total)
4. Mountain Climbers – 30 reps (15 each leg)
5. Jump Squats – 34 reps
6. Burpees – 15 reps
7. Merican – 25 reps
8. Squat – 30 reps
9. Lunge – 20 reps per leg (40 total)
10. Mountain Climbers – 30 reps (15 each leg)
11. Jump Squats – 24 reps
12. Burpees – 10 reps
**Total Reps:** 343

B. Suicides (110 total feet – ten 11’ stalls)
1. Sprint across the first parking stall and run back to the start. 2. Sprint across the two stalls and back to the start.
3. Continue this pattern: Run across and back with 3 stalls, 4 stalls, all the way to 10 total stalls. 4. After running across 10 total stalls, start the downward sequence. 5. Finish by running across the first stall and back.

MARY: (184 people that died in the pentagon)
Hold plank for 184 seconds
Hold your legs at 6” off ground for 184 seconds

COT: Remember 9/11 and have grace as everyone deals with today differently.

Tags: potomac-rising, Low key, William Savage, Tiger Lilly, Buckeye