Uncategorized – Page 79 – F3 The Capital

Date: 2025-10-01
AO: horizon-ao
Q: Purple Rain
PAX: Disco, Attache’, Fish Fry, SPINAL TAP, vplaxico
FNGs: None
COUNT: 6
WARMUP:
– Willie Mays Hays
– Cherry pickers
– Imperial walkers
– Hill billy
– Little bitty arm
– Side straddle hop
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
– Fellowship lap to coupons

THE THANG:
Round 1
– Leg lifts
– Heel touches/penguin crunch
– Merken
– Jog to 50, sprint back

Round 2
– Spider plank
– Coupon curl
– Toe touches
– Skip to 50, sprint back

Round 3
– Leg lift over coupon
– Dips
– Sitting crunch, russian twist
– Backward to 50, sprint

Round 4
– Plank jack
– Shoulder press
– Glute bridge
– Farmer carry to 50; rifle carry back

Round 5
– Punch plank
– On two hands, lift, leg straight; step in cadence; shoulders and triceps; keep arms straight, breathe – Plank squats
– Karaoke to 50; sprint back

Round 6
– j los
– On back, Coupon at 45, legs at 90;
– Side plank
– Jog to 50, sprint

MARY:
Plank and shoulder taps to Shut down by Black Pink

ANNOUNCEMENTS:
Old Rag hike at end of the month

COT: today is day one of our federal government shutdown. give some encouragement to folks who are federal employees

Tags: horizon-ao, Disco, Attache’, Fish Fry, SPINAL TAP, vplaxico

Date: 2025-09-30
AO: sept11stairclimb
Q: 2 percent , Legacy, Ice Tea, Booking, Gherkin
PAX: 3 mile, Aquaman, Boardwalk, Bob the Builder, Bone, citrus, Cutter, Daaa Auditor, Deflator, Disco, Enron, FIFA (F3 The Capital), Forceps, Summit, Goldfish, Gus, Hammer, Hammerhead, Horshack, Infinity, Kodak, Kodiak, Lazlo, Lockdown (F3 Blue Ridge), Malware, Monk, My Space, Napalm (Brandon Frazee), Norm, Pop Fly, Rim Fire, Rocketman, Shake ‘n’ Bake, Shute, Smokey, Spitball, Stewie, Traveler, True North, Winston, Yardbird, Yard Sale, V8, Wonka FNGs: None
COUNT: 130-ish?
WARMUP: SSH, Arm Circles, Imperial Walkers, Body Weight Squats, Downward Dog, Kobra Kai, Runner’s Stretch, World’s Greatest Stretch

THE THANG: PAX gathered at the foot of the Lincoln Memorial steps to honor the first responders of 9/11. 24 rounds up and down to commemorate the 110 flights of the World Trade Center. Before each round a PAX was selected to read an excerpt from the list chronological events: below

-1 LEGACY (NANTAN), The Capital Region:
On Daybreak, September 11, 2001

● Average cost of a gallon of gas was $1.48

● The NFL had just completed Week 1, with the Broncos beating the Giants 31-20 on Monday Night Football, a game Christian McCaffrey’s dad played in.

● Michael Jackson had just played Madison Square Garden, his first live performance in the USA since 1989.

● Morning lows were from mid-50s to mid-60s in the New York City and Washington, D.C. region.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn1

2% (Continues): PREPARE FOR ROUND ONE!

1. TRUE NORTH: 0759 – American Airlines Flight 11 leaves Boston en route to Los Angeles with 92 aboard.

2. SMOKEY: 0814 – United Airlines Flight 175 leaves Boston en route to Los Angeles with 65 aboard; at the same time, American Airlines Flight 11 is hijacked.

3. TRAVELER: 0820 – American Airlines Flight 77 leaves Washington, D.C. en route to Los Angeles with 65 aboard.

4. SHUTE (BLUE RIDGE): 0837 – Boston’s air traffic control center alerts the U.S. Air Force after hearing a highjacker on Flight 11 inadvertently transmit instructions to the other hijackers. Air National Guard mobilizes.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn2 The response begins.

5. SUMMIT 0841 – United Airlines Flight 93 leaves Newark en route to San Francisco with 44 aboard; one minute later, United Airlines Flight 175 is hijacked.

6. STEWIE 0846 – American Airlines Flight 11 crashes into the North Tower.

7. ROCKETMAN 0846 – Port Authority Police Department officers begin evacuating the North Tower.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn3 New York City dispatches police, paramedics and firefighters to the North Tower, including 23 engine and ladder companies, 12 chiefs and 10 specialized units.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn4 PAPD dispatches additional officers from other command posts to the World Trade Center.

8. GOLDFISH 0850 – American Airlines Flight 77 is hijacked.

9. SPITBALL (THE BAY): 0903 – United Airlines Flight 175 crashes into the South Tower. Two of the three emergency stairwells in the South Tower are impassible.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn5

10. DEFLATOR (THE BAY) 0936 Hijackers storm the cockpit of Flight 93. Passengers on Flight 93 soon learn from cell phone calls to loved ones that passenger planes have been crashed into the World Trade Center.

11. MYSPACE 0937 – American Airlines Flight 77 crashes into the Pentagon.

12. AQUAMAN (THE BAY): 0942 – Nine Arlington County Fire Department medical and fire units that were responding to an extinguished apartment building fire in Rosslyn are sent to the Pentagon.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn6

13. SHAKE N’BAKE 0942 – The FAA grounds all flights over the U.S. for the first time in history.

14. LAZLO 0959 – The South Tower collapses.

15. FIFA 1007 –Aboard Flight 93, the passengers formulate a plan to storm back into the cockpit and crash the plane before the terrorists get to their target in Washington, D.C. One of the leaders of the passenger group is Todd Beamer of Cranbury, New Jersey. Upon launching the attack, Todd Beamer is overheard by a ground operator to say: “Are you ready? OK, Let’s Roll.”

16. MONK1008 – The Shanksville, Pennsylvania Volunteer Fire Company calls for all available emergency medical personnel and equipment in two counties to respond to the Flight 93 crash.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn7

17. DISCO: 1028 – The North Tower collapses.

18. FULL THROTTLE (FRONTIER-NJ) 1040 – After evacuating because a pending threat of another attack, the firefighters and other emergency responders receive the all-clear signal to return to the Pentagon.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn8

19. INFINITY: 1230 – A lower section of North Tower Stairwell B survives the collapse and shelters 13 first responders and a civilian who had been evacuating.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn9

20. BOOKING: First responders, search and rescue teams, and volunteers continue to converge on Ground Zero throughout the day. The last successful rescue occurs midday on September 12.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn10

21. KODAK: Nearly 3,000 people die on September 11. The lost include 343 firefighters and 71 law enforcement officers at the World Trade Center and 55 military personnel at the Pentagon.

22. YARDBIRD (FLASH FORWARD TEN YEARS) MAY 2, 2011 1600 Eastern. In Operation Neptune Spear, U.S. Special Forces and the CIA kill the mastermind of the 9-11 Attack, Osama bin Laden, in his hiding place in Pakistan.

23. ICE TEA: Thousands of first responders and people working and living in lower Manhattan near Ground Zero were exposed to toxic fumes and particles emanating from the towers as they burned and fell. By 2018, 10,000 people were diagnosed with a 9/11-related cancer.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn11

24. CUTTER:
On December 18, 2001, Congress approved naming September 11 “Patriot Day” to commemorate the anniversary of the 9/11 attacks. In 2009, Congress named September 11 a National Day of Service and Remembrance.https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftn12 Today, F3 The Capital conducts its annual 9/11 stair climb to remember those who served and perished that day.

https://intrafinetwork-my.sharepoint.com/personal/mpeterson_intrafi_com/Documents/Desktop/Personal/F3/sept_11_timeline_2025.docx#_ftnref1

MARY: None

ANNOUNCEMENTS: Invitation to any FNG’s to post at a local area AO and receive their nickname.

COT: https://www.youtube.com/watch?v=rcmnnp88LzE

Tags: sept11stairclimb, 3 mile, Aquaman, Boardwalk, Bob the Builder, Bone, citrus, Cutter, Daaa Auditor, Deflator, Disco, Enron, FIFA (F3 The Capital), Forceps, Summit, Goldfish, Gus, Hammer, Hammerhead, Horshack, Infinity, Kodak, Kodiak, Lazlo, Lockdown (F3 Blue Ridge), Malware, Monk, My Space, Napalm (Brandon Frazee), Norm, Pop Fly, Rim Fire, Rocketman, Shake ‘n’ Bake, Shute, Smokey, Spitball, Stewie, Traveler, True North, Winston, Yardbird, Yard Sale, V8, Wonka

Category: Uncategorized

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