9/11 Remember

Posted on Posted in Backblasts
  • When: 09/11/2019
  • QIC: Bada Bing
  • The PAX: Patch, Tazz, Duece, Airbags (respect), Sofa, Blowout, FNG-Pope, Gump

Welcome to F3. Disclaimer. Pledge of Allegiance + Star Spangled Banner while Planking

YHC wanted it to be all about the men and women who died on 9/11 and not about us. Today we remember!

A total of 2,977 people were killed in New York City, Washington, DC, and Pennsylvania, in the worst terrorist attack in U.S. history. This included 400 police officers and firefighters. 


– 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers.

– 343 were New York City firefighters, another 23 were New York City police officers and 37 others were officers at the Port Authority.

– At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.

– In Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field.

The Warmorama (COP)

  • 11 SSHs

  • 11 High Knees

  • 11 Michael Phelps

  • 11 Mountain Climbers

  • 11 Squats


Equipment Carry – A Hero should have Determination, Focus, Perseverance, Courage, Selflessness

  • 6 PAX carrying buckets. PAX in back run up and relieve them when we get to fence. Up and over fence. Carry buckets as a team to concession stand.

Tower Climb

  • Each Pax do 110 Steps Ups on Bleachers symbolizing the 110 floors of the South Tower

Rescue Mission A 24-year-old equities trader helped at least a dozen people get out, and then he went back in with firefighters to save more.

  • Partner Carry down Lunge Lane – P1 carry P2 to first light pole. Switch. P2 carry P1 to end. 

9/11’s – A group of strangers teamed up to take back United Flight 93, preventing the plane from killing untold numbers of people in the US Capitol.

  • Burpees x1 and Monkey Humpers x10 with a fence in between to jump. Workout complete when PAX reach 10 Burpees and 1 Monkey Humper. 

Mosey to Football Field

Ladder 11 – Six firefighters from Ladder 11 lost their lives on 9/11

  • Deconstructed Burpee Ladder 

    • Squat x11

    • Merkin x11

    • Groiner x11

    • Bobby Hurley x11

      • Stop every 10 yards = 110 yards total

      • R&R exercise every 10 yards down to 1 rep at other end zone

Twin Towers – Split into two teams to enter each tower. Two sides of field – 110-story skyscrapers

  • 110 yard dash, 50 SSHs

  • 110 yard dash, 40 Mountain Climbers (ea. leg)

  • 110 yard dash, 30 Big Boy Situps


– The victims ranged in age from two to 85 years. Approximately 75-80% of the victims were men. Men, be prepared to live third. 

You don’t need a cape or powers to be a hero to someone. The men and women who gave their lives to try and rescue those apart of the 9/11 event were heros to each person rescued and to their families. Be on the lookout to be a hero to someone in need. Be a hero to your family, your coworkers, your community. A hero is someone who gives his life to something bigger than himself…That’s the faith part of F3! 

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