Date: 2024-09-10
AO: thegeneral
Q: Summit
PAX: Robo, 2 percent, Hobbyhorse, Hard Knox, Apples, Roadhouse FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Arm Circles, Cherry Pickers, WMH, Downward Dog
THE THANG: (Theme: Exercises common to firefighters)
– Fellowship Mosey (1 lap)
– COP: Copperhead Squats & Shoulder Taps (10 IC) X 3 sets
– Tabata Set: (20 secs work, 10 secs rest) X 8
– Alternate Spiderman Planks & High Knees
– Main Set: Escalating 4 corners at corners at 50 yard line to end zone – Corner 1: 10 merkins..sprint to
– Corner 2: 10 merkins + 20 WW2s…backpedal to….
– Corner 3: 10 merkins + 20 WW2s + 30 mountain climbers…sprint to…. – Corner 4: 10 merkins + 20 WW2s + 30 mountain climbers + 40 LBCs
…………………………Rinse & Repeat backwards……………………………. – Tabata Set: (20 secs work, 10 secs rest) X 8
– Alternate Spiderman Planks & Burpees
– COP: Copperhead Squats & Shoulder Taps (10 IC) X 3 sets
– Fellowship Mosey (1 lap)
– Grand Finale: (Firehouse fitness)
– PAX split in 2 groups (1 on 50 yard line, the other on the 30 yard line)
– Block & Bear with 75 lb sandbag (a firehose is a lot heavier) to partner and then the partner returns to the next PAX – Remaining PAX planks with multiple variations called by Q
MARY: American Hammers, Flutter Kicks, One minute of silence on back with focus on gratitude and service…. with Brother Ray Charles singing America the Beautiful as the backdrop
ANNOUNCEMENTS:
It’s Sept 11 stair climb time! Many options…dinner tonight, overnight ruck, short ruck, stair climb with breakfast following. All info on Slack.
COT:
“Crises always reveals character” – Oswald Chambers
YHC shared a Sept 11 story from recent hometown of Summit, NJ where he passed a memorial at the town train station in route to NYC for his daily commute. The names of 9 men were listed including one gentleman who was killed in the south tower and left behind a wife and 3 children including a 2 year old boy who would play lacrosse at Summit High School with YHC’s son…F3 Snooki.
Seeing the memorial was always a reflective moment for YHC thinking of the people who got on that train and would never come home that night.
We never know what life will bring. The fire fighters and first responders didn’t know on September 10 that at 8.46 am EST the next day that there lives would change dramatically. The Sept 11 widow didn’t know that she would raise three young sons as a single mother when her husband took the midtown express to work that morning. The 2 year old little boy didn’t know that his dad would not be standing with him at the senior night lax game.
…….but heroes emerge. The firefighters were prepared and ran into the fire saving many lives and showing the rest of us the definition of courage. The Sept 11 widow would eventually be called to serve other families who were impacted by the Sept 11 tragedy and find meaning in training service dogs for people with PTSD. She was prepared to turn tragedy into healing. The 2 year old little boy would grow up and pursue investment banking like his father. He was prepared to forbid darkness from overpowering light.
How are we prepared? How are we prepared mentally, emotionally and physically? F3 builds character that helps us run into our own fires and serve as an example to our friends, family and community. Invite others to join our brotherhood. Let’s pay it forward.
Let’s roll!
Tags: thegeneral, Robo, 2 percent, Hobbyhorse, Hard Knox, Apples, Roadhouse
F3 The Capital 