Date: 2026-09-07
AO: Terrapin Station
Q: 2 percent ,
PAX: Kodak, Wedding Singer, 2 percent, V8, Goldfish, Summit, East Wing FNGs: None
COUNT: 7
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch; 30 second OYO stretch
THE THANG: Background: This workout is dedicated to Welles Crowther as well as the 343 firefighters who lost their lives in the terrorist attacks on September 11, 2001.
First Segment:
2 rounds of:
• 200.1 meter Coupon Carry w/ Rifle Carry through the parking lot (year of death) • 5 Thrusters (month of birth)
• 17 Chest Press (day of birth)
• 77 Calf Raises (year of birth)
• 200.1 meter (218 yards) Coupon Carry w/ Rifle Carry (year of death)
Second Segment:
2 Rounds of:
• 9 Blockies (month of death)
• 11 Pull Throughs (IC) (day of death)
• 24 Curls (years old)
Then, the PAX performed:
• 78 Merkins (floor # he was last seen on in the South Tower) • 343 LBC’s (# of firemen who died on 9/11)
MARY: See last exercise :point_up:
ANNOUNCEMENTS: IPC Week 1 at thepatriot 9/9, 9/11 Stair Climb, O/N Ruck and Columbia Marina Ruck, Old Rag – check out backpacking channel for more details
COT: • Welles Crowther was an equities trader at Sandler O’Neill and a volunteer firefighter at Empire Hook & Ladder Co. #1 in Nyack, NY. Welles was known for saving as many as 18 lives during the September 11 attacks in New York City. While carrying a woman on his back Crowther made his way to the 78th floor of the South Tower where he encountered a group of survivors who followed him 17 floors down where he dropped off the woman he was carrying before heading back up to help more people.
• When he returned to the 78th floor he had a red bandana around his nose and mouth to protect himself from the smoke. He was last seen assisting members of the FDNY to administer first aid and put out fires before the South Tower collapsed at 9:59 am. He was 24 years old.
• The legacy that Welles Crowther leaves is a true example of the common man doing the uncommon thing during crisis.
F3 The Capital 