11/05/2021 - The Launch Pad - The 9/11 Firefighters Memorial Workout
AO: The Launch Pad
When: 11/05/2021
PAX:
Number of Pax: 10
Pax Names: Baby Hands, Cable Guy, Cousin Eddie, Cupcake, Daisy, Goldberg, Mia Hamm, Ozark, Speaker City, Uncle Rico,
DR Names: NA
Number of FNGS: 0
FNG Names: NA
QIC: Riunite
Introduction
šš PREBLAST LAUNCH PAD š š
Friday 11/5/21 05:15
Sandbag/Ruck Training
Gents please join YHC for an SRT WOD to honor Fallen Firefighters. This WOD will challenge you mentally with the SMMF of step-ups and physically with 9 rounds of 11 reps of various functional strength movements. If you are looking forward to the CHAD1000x next week, This is a great warm up. @goooooldberg @Boxcutter @Aladdin @Uncle Rico #ruck_hq just the thing for GTE25/C School prep. (You too @Gordonās but I see your ļæ¼)
Bring your ruck/weighted vest and a 40/60# sandbag if you have one.
**I will have a few extra sandbags + 1 extra weight vest on hand too
ļæ¼
Warm-O-Rama
SSH x 20 IC
Copperhead Squat x 10 IC
That is all, no time to waste, letās get to work.
The Thang
The 9/11 Firefighters Memorial Workout:
āFirst Responseā (Buy In) – 343 Step Ups
Then, 9 Rounds ofā¦
11 Crawling Sandbag Drags
11 Search Sweep to Tripod
11 Sandbag Squats
11 Sandbag Over Shoulder Throws
āEvacuationā (Cash Out) – 343 Step Ups
Recommended weight for Step Ups is 30LB/20LB. Recommended Sandbag weight is 60LB/40LB. Entire workout is scalable.
Circle of Trust
I registered for this WOD/Patch back in September, then life in general happened and I forgot all about it until it arrive early this week. No time like the preset to take an ass whoopin, LFG. Ā I was honored that these 9 PAX braved the frosty morning to grind this one out with me.
And it was a grind. Ā One of my new favorite acronyms, SMMF Ā (Single Movement Mind Fuck) started this off with 343 ruck (30#) step ups, then a (fire)Truck load of ruck & sandbag PT followed by 343 ruck Stepups to finish. Ā Several asked, & I didnāt Ā necessarily Ā Think this could all be down in 45min, but what should that stop us??! Letās bust ass for 45 & so we did. Ā We all got in the first 343 stepups & 3-4 rounds of the PT. Ā Mumble-chatter was low, the work was heavy, yet as Uncle Rico pointed out, there was something beautifully symphonic about the sandbags as the tapped out their rhythm falling to the ground after each rep.
In all the WOD took me 89 minutes to complete, so yeah, a 45min BC time slot was a tad aggressive. š
Naked Man Moleskin
Prayers to all those affected by Covid-19 especially Dr. Ralphās BF Shane and the kids at SJA who are now working through positive diagnosis & quarantines. Ā Also for our own Bob Ross for a speedy & healthy run at the NYC Marathon!
Finally letās pray & remember the 343 firefights who lost their lives on 9/11. Ā May The Engine Company For the Fallen, Engine 343, watch over and protect all of us especially Backdraft, The Cornbread, & Hotbox as they continue their watch.