Warmup: (in cadence)
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SSH x 25
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Arm Circles (foward) x 15
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Arm Circles (backwords) x15
The Thang:
On 9/11/2001 there were a total of 2,977 deaths of which 343 where fire fighters. In honor we performed 3,000m and 343 reps of strength exercises.
Perform each exercise then run to top of parking lot and repeat for 4 minutes. 30 second rest between each.
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Run stairs 396 steps or 22 flights /or 600m
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Perform 100 push-ups
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Run stairs 396 steps or 22 flights /or 600m
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Perform 100 squats
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Run stairs 396 steps or 22 flights /or 600m
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Perform 100 lunges (50 each leg)
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Run stairs 396 steps or 22 flights /or 600m
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ADDED – Perform 100 LBC
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ADDED – Run stairs 396 steps or 22 flights /or 600m
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Perform 43 pull-ups or Burpees.
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Run stairs 396 steps or 22 flights /or 600m
Mosey blocks back to stack.
Mary:
No Mary Today
Reflection:
In March of 2002, a clean-up crew was sifting through the last remnants of the south tower. And it was there that a firefighter uncovered a very special piece of debris! He’d found a Bible verse fused to a chunk of rubble.
Matthew 5:38-42 – "38 “You have heard that it was said, ‘Eye for eye, and tooth for tooth.’[a] 39 But I tell you, do not resist an evil person. If anyone slaps you on the right cheek, turn to them the other cheek also. 40 And if anyone wants to sue you and take your shirt, hand over your coat as well. 41 If anyone forces you to go one mile, go with them two miles. 42 Give to the one who asks you, and do not turn away from the one who wants to borrow from you
Moleskin:
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Lots of chatter about how this was going to hurt tomorrow when doing the IPAX workout.
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Everyone pushed 6 and finished with him.
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Great workout.