- Beatdown: Nightcrawler
- Beatdown Date: 09/11/2023
- QiC: Tiny Boots
- Number of Pax: 8
- Pax Names: Fullback (respect), Maple (respect), Mapquest (respect), Miller (respect), Nitrous, Pandora (respect), Tag-A-Long
- Number of FNGs:
Disclaimer & Warm up
inchworms/calf stretches, windmills, arm circles/ phelps,JJ
The Thang;
9:11 Mosey over to the hill for 9 min 11 sec of Catch Me If You Can Bear Crawl; Crab Walk down
Partner 1 starts bear crawling, while Partner 2 completes 10 Monkey Humpers, runs to catch Partner 1 Swap; Continue until time
11’s
Bottom of hill: Squats / Squat Jumps
Top of hill: Blast off Push Ups
Mosey back to shelter
110’s: Dora Style w/weights – for the 110 floors of the WTC
Step Ups
Partners: Partner 1 completes 10 Renegade Rows HC while Partner 2 does Hallelujahs on knees; swap & repeat, Partner 2 starting where Partner 1 left off until a total of 110 is reached
Stopped for time!
110 Step Ups HC & Wall Sit
110 American Hammers hc (cumulative) & lay on back Hold weight straight arms over chest – legs up; lower 1 leg at a time
COT:“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.”
~ former President Barack Obama
Name o Rama