Inaugural The Fort 9/11 Memorial Stair Climb

Nation Ford High School football field stadium
06:00 launch

THE THANG:
Inaugural The Fort 9/11 Memorial Stair Climb
9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day. This will be in honor of the 24th anniversary of that fateful day.

Setup:
Each of the NYC Twin Towers had 110 stories and 2,070 steps. Looking at the football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with approx 34 steps. Going up then down each of the 6 rows gets you 204 steps. Repeat that 10 times +1 more row, you have 2074 steps. We would run all 6 rows 10 times or rounds, then add one row to make it 61 rows total. Granted we’d be going up 61 times, down 61 times, but we’d get the total step count in. To keep it easy, we would do 11 complete rounds of steps, or 66 rows total.

Some guys ran it, some guys walked it, some guys rucked it. A handful tried to replicate the 60-70lbs average load firemen carry when prepped and going in for a fight. Coupons were added to the mix as well. Work was done, great fellowship was had, and patches were well earned. A prayer or convocation was presented at the start to honor all those lost on that fateful day. Excellent job everyone!! Remember, we GET TO do things like this. #NeverForget

Thankful and blessed to lead this. It WILL be back next year!
SYITG,
NASA

AAR:
This was the first time doing this, and to be honest I did not perform a pre-run on this to see what those bleachers would give us as far as elevation. In the end, per Garmin, I did right at 902 ft elevation gain in 2.36 miles in about 1hr 15 min in 12.5 rounds of bleachers (some of that 2.36 miles was lateral, horizontal movement from stairs to stairs). I actually finished the 11 rounds in 1 hr, but went to help and motivate others. BUT – to achieve the 110 story height of the twin towers’ stair wells, you need 1,100 ft elevation gain. I was 200 ft short. With that, doing the math, one round of bleacher steps is 75 ft elevation gain. So in order to get 1,100 ft elevation gain, we would have to do 14.6 rounds of bleacher steps, so make it 15 to keep it easy. That is doable.

TClap |
0

There and back again

WARMUP: a couple announcements and plenty of kibitzing
THE THANG: munn to Harris through Sutton place to Sutton view into mason’s bend, did a little loop in there and the headed back

Ruckers probably just walked where they wanted to, that’s what they do
MARY:
ANNOUNCEMENTS:
COT: lot of guys are proximate to some health issues at the moment. We had a good share about that, which is one of those things that we get to do around here

TClap |
0

Armless Endeavors

WARMUP: SSH, IW, HW, Cherry Pickers, Broga
THE THANG:
4 corners – 25 reps each – Mot: Mosey
Squats, LBC’s, Monkey Humpers, PYO – 3 Rnds
SSH, PlankJacks, BB – 3 Rnds
MARY: Yes – Each called out
ANNOUNCEMENTS: RYN
COT: Always

TClap |
0

Fort violation

Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator

THE THANG:
Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)

playground:
Dora:
• 100 knee-tuck Merkins on swing
• 150 squat jumps-leaning back against swing,
• 200 inverted rows on swing chains

• Other PAX takes a lap around 4 cones w/ these MOT’s:  burpee+Toy-Soldier, 2Burpees+Carioka-R, 2-Burpees+Carioaca-L, 1-Burpee+Sprint back

MARY: @ amphitheater: Spider.  Sequence is: Home-A-home-B-home-C – return = 1 round

Round
Home: R.1)Aussie Mt. Climbers x25, R.2) Crabby Tappies x20
A – CDD (Lt.Dan magic legs to get there)…. X5 round-1, x10 R.2
B- Hello Ladies (Bear crawl MOT) x5, x10
C- Shakira (inch-worm MOT) x5each side, x10

ANNOUNCEMENTS: Invergence
COT: prayers for peace, patience, healing, and grief

TClap |
0

Adding the Lightpoles

WARMUP:
SSH
IW
HW
mountain climbers
Yoga
Peter Parker
Yoga
Parker, Peter
Yoga

THE THANG:
Long mosey

Muscle up on the wall near the kindergarten classrooms
One, two, three, up to 10

Start with light pole at the bottom of the hill. That light pole is light pole zero. The next light pole is 1, the next one 2, etc. up to 10
For the way up the exercise was Burpees. Then we came down the hill with squats. Then back up the hill with plank jacks, and down the hill with Merkins.

Found the picnic tables at the middle school for some Bulgarian split squats back to COT for MARY

ANNOUNCEMENTS: Read the newsletter
COT: Was held

TClap |
0

Post BRR

THE THANG: run through Kingsley until you give up or have to get back to COT at 0600

ANNOUNCEMENTS: Invergence on Saturday

COT: Lots of respectables, Wisdom abounds, take advantage

TClap |
0

5 for 5 at The Hive

WARMUP: Yea, a good one. Humane Burpee

THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story

After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.

MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held

TClap |
0

Friday date with Cindy

WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Cherry Picker
Windmill
Peter Parker
Parker Peter

THE THANG:
Mosey to Cafeteria in the back of NAFO
10x
Step ups
Derkins
Incline Merkins with Claps
Dips
Bulgarian Split Squats

MARY:
Grab a Cindy by ROTC
ARAP on 1 minute Tabata timer
– pull-ups
– man makers
– Curls
– OH press
– Bench Press
– Goblet Squats
– BO Rows
– Big Bois
– Swings
– Tricep Ext
– Derkins
– Shoulder Raise
– Lawnmowers
– Clean Press

Farmers Carry to Sugar Creek Elementary and back.

Great mumblechatter with Rumbling Bald.

ANNOUNCEMENTS:
COT:

TClap |
0

Remember 9/11 – Honor The Sacrifice

WARMUP: No.
THE THANG:
Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m.

Start at the parking lot “goal line”:
Pick up your sandbag, run 20yds, 24 Overhead Presses, run back
Pick up your sandbag, run 40yds, 24 Bent Over Rows, run back and drop your sand bag.
Pick up your sandbag, run 60yds, 24 Curls, run back and drop your sand bag.
Pick up your sandbag, run 80yds, 24 Chest Presses, run back and drop your sand bag.
Pick up your sandbag, run 100yds, 24 Squats, run back and drop your sand bag.

100yd sand bag toss and overhead carry back
50yd sand bag lift, twist, toss, rotate and repeat.

24 Flutter Kicks with press
24 Simbas but I had to call it at 12, eventually.

9 Man Makers

MARY: See above.
ANNOUNCEMENTS: I love you men.
COT: Yes.

TClap |
0