6 PAX in attendance on this crisp 51 degree morning to commemorate the 20 year anniversary of 9/11.

  • Jay Z
  • Piper
  • Pew Pew
  • Sliot
  • Crabby Po
  • Stache (QIC)


  • Small Forward Arm Circles x 10
  • Large Forward Arm Circles x 5
  • Small Reverse Arm Circles x 10
  • Large Reverse Arm Circles x 5
  • Arm Stretches
  • Chest and Back stretches
  • Grass Pickers x 10
  • Butterfly Stretch
  • Hip Flexor Stretches
  • Motivator from 7



2001 meter run (approx 1.25 miles)

11 reps of 9 exercises:

  • Burpees
  • Heavy Hammers w/ medicine ball (x2)
  • Pull Ups
  • Dive Bomb Push-ups
  • Tire Hammers (x2)
  • Single Arm Kettle Bell Swings
  • Box Jumps
  • Dirty Hookups (x2)
  • V-Up Roll-Ups

2001 meter run


Heavy hammers w/ medicine ball ROF, hold plank, 5 hammers each side

LBC’s x 10


We gathered this morning for a beatdown to help us remember the 2,977 killed, 6000+ injured, and the many more first responders that have passed due to the attack on 9/11/2001.

A small but mighty group in attendance. Not much mumble chatter was bad, mainly due to heavier cardio than the Q thought there would be. High points of the chatter included Pew Pew is still a man amongst boys, the group questions the reason for Boucher’s fartsack, and Piper is now firmly on top of Wapner. A position Wapner has not been in since the battle has begun. Maybe longer than that.

The good lord continues to provide us with beautiful weather in the gloom. Hoping that persists and that we return to double digit attendance again next week.

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