Tag: Punch List

Bataan Death March at Minnow Pond

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12 Pax. 45 degrees. 1 EC’er (Longshanks).

Shanks is the only one who shows up 15 minutes early to a workout and runs hill repeats on Massey St. I’ll have to try that amount of crazy soon. Goodness!

The PAX arrived and 5:13 hit, we walked over to the Flag at Veteran’s Park to say the Pledge. I led the Pledge of Allegiance, and off we were.

Warm Up on Loop 1
Run up Main Street, right on 160, right on Monroe-White, right on Watson, right on Railroad Ave, back to Parking Lot

1 Mile Complete

COP –

Static Stretching –
Tappy Taps x 10
Groin Stretch
Runners Lunge L/R w/Arm Raise

Movements –
SSH x 10
Merkins x 5

Loop 2.

Bataan Death March – 5x Burpee CMIYC Indian Run
Up Massey St, Right on Harris St, Right on Ardrey, Right on White St, back to Parking lot. We had 12 Pax, so for the one mile loop, we all did one round of burpees. Needless to say I was thinking it felt easier than it looked on paper.

2 Miles Complete

Repeat Bataan Death March
Break into two groups to increase Burpee count – 6 & 6… and it’s a race!

This time on Loop 1. It pleased me to see some suck while PAX were doing burpees. It meant the workout was actually serving a purpose… making us better!

3 Miles Complete

Final Iteration
Partner Up
Run to base of Main Street.
Partner Carry up Main Street, switch at half way.
Jog Down to bottom.
Run to the bottom of Massey Street. Partner up with another PAX. Do the same thing.
Jog down.

Get back to the parking lot with a few minutes to spare.

Al Gore hold x 1.5 minutes
30 squat pulses after the 1.5 minutes.

Hold low lunge x 1 minute
10 pulses after the 1 minute.
Flapjack, other leg in front, same thing.

1 minute left! So we did a variation of the protractor.

Time up! 12 PAX for COT and some announcements. Shout out to Hardwood and Rex for fighting hard and earning those miles!

Read your newsletter.
Prayers for family traveling, friends/family who have recently been diagnosed with or are fighting cancer.
Prayers for a family member who was found passed away after falling in their home.
Prayers for families battling Hand, Foot, and Mouth. And flu, and all sorts of other virus floating around.
Praise for being able to use our bodies in the gloom every day.
Praise for the community that is F3.

Thanks for the opportunity, Longshanks. Sorry for the late BB!

Punch List out.

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3

Video Bootcamp

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11 men showed up for the workout at WEP.  After a quick disclaimer, we began with some light stretching before we jogged up the path leading to the soccer field.  Once we reached the top, we jogged back down for some additional warm-up exercises (SSHs, Imperial Walkers, Windmills, and plank stretches).

Next, we moseyed to the playground for a modified Dora.  Once we arrived, there were two men doing pull-ups.  We asked if they would like to join..they declined and disappeared into the gloom.  It kind of felt like a scene from the movie The Outsiders.  Anyway..we began with 100 pull-ups.  Partner 1 – pull-ups;  Partner 2 – run across the field and back to switch out with Partner 1.

Once all teams were done, we ran a lap around the park and stopped near the statue.  Next exercise 200 merkins.  Partner 1 – merkins;  Partner 2 – run up to the top of the hill and back down for switch out.  The area was dark and unfortunately Offset found one of the holes and hurt his leg. Everyone did a great job making sure he was ok.  After a few minutes, he was up and back exercising with the group.

Next, we headed to the parking lot for the last part of Dora.

Exercise: 300 squats

Partner 1 – squats;  Partner 2 – run to the third lit lamppost, 5 burpees, and run back down the hill.

We finished with a shoulder shuffle around the parking circle, clockwise and counter clockwise.

Great job by all.

Thanks for the patience with the video!

 

 

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5

Taint Kicks and Vulnerability

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‘Twas a beautiful morn to get our sweat on in the gloom. A crisp 42 degrees with no moisture in site, and the clearest sky I’ve seen for a few weeks now. I pulled up to see that Smokey and Sugar Bug were keeping Pennywise alive and kicking for a long ruck. Makes me proud.

As we all arrived and settled in, I was looking forward to leading the PAX in a text book Exicon taint kick. The clock struck 5:15, the disclaimer was disclaimed, and we moseyed.

Mosey .10 miles

COP
Lil’ Baby Arm Circles x 10 each direction
SSH x 20
Tappy Tap x 10
Imperial Squat Walker x 10
Merkins x 10
Yoga Flow to warm up and stretch the back: Child’s Pose, Cat/Cow, etc.

Mosey To Middle School Benches – Round 1

Aiken Legs x 2
20 Squats
20 Box Jumps
20 Lunges (10 each leg)
20 Split Jacks
First round OYO, Second Round as a group.

Between rounds 1 and 2 I spoke to the PAX about F3 Mental Battle and our inability to share our vulnerabilities with other men. We fear we will look weak, when really it involves great strength and self awareness to open up and share where we are struggling. Plus, once we open up to each other it typically is received with open arms and responses that the other guy is struggling with the same thing.

To be honest, I feel like a failure of a husband and father almost daily. I don’t feel like I am able to give everything to them that they deserve, and I feel I spend too much time focused on things other than my family.

Mosey to Rear of Middle School – Round 2

Inch Worms from first door to second door
Bear Crawl to next door

I spoke again about vulnerability here, how I am coming out on the other side of something with my M right now. How her sharing of her struggle caused another PAX to open up to me about his struggle. This is important – because it shows there’s a chain reaction of people opening up. We are in this together.

Back to work.

Inch Worm to next door
Bear Crawl back two doors to round it out

Mosey Around Corner to Brick Wall – Round 3

People’s Chair Hold – 75 seconds

Raise each leg and pulse 10 times while holding one legged people’s chair – rinse and repeat for a total of 3 times each leg.

BTTW Hold – 60 seconds

Repeat People’s Chair with 3×10 leg pulses each side after 75 second hold

Bataan Death March Back to COT – Round 4

Indian Run with 5xSquats/Merkins in a CMIYC style, Tap Rear Pax as you pass and they stop to do their 5 exercises.

We arrived back to COT with a few seconds to spare so we held 6 inches and transitioned to boat to keep the abs warm. The ruckers arrived just after we finished to join COT.

NMM

Life is full of ups and downs, with highs and lows. Why do we stress to look like we have everything under control? I know I don’t have control, and if I fake it, I’ll suffocate. We all face that fate if we hide our struggles. Open up. To a friend, a family member, your M, to yourself, in a journal, or to God. James 4:6.

#NoOYO.

Announcements

Nessie this weekend. Sign up!

QvQ Championship next week.

Prayers/Praises

Shield’s wife is having shoulder surgery tomorrow. Pray that the surgery goes well and her recovery is quick.

Jiffy is going to see some multigenerational football in Nebraska with both his father and his son this weekend! What a great memory. Pray they enjoy their time together.

Pray for my M and I. By the grace of God we have our 2.3 on the way and we want the baby and my M to be healthy through the delivery and beyond.

Thanks for the tap, Jiffy.

Punch List out.

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15 Runners at Honey Badger

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Warmup: 28 SSH – I usually begin every workout this way; looking at each pax as we count off a couple rounds.
The Thang: A mosey to the track for some hard work.

800m Indian Run
100yd Indian Bear Crawl
600m Indian Run
100yd Domino Broad Jumps
600m Indian Run
100 Partner Plank Claps
Rinse & Repeat

We got through 1 full round and the 2nd round of Broad Jumps. Before leaving the track we stretched a bit and the mosey’d to C.O.T. 10 LBC’s and 10 Flutters got us to 6am.

We totaled 3.3 miles and we all got better. Except for DH, he may have injured his back trying to jump further than Punch List. I hope it’s not serious.

Prayers for pax on IR and Offspring’s health, praise for Straight Up’s family having a great weekend.

READ YOUR NEWSLETTER – changes to Saturday’s AO’s and be watching for a convergence preblast.

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QvQ 19.1 – Jiffy vs. Sasquatch

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21 PAX showed up to the first round of QvQ 2019. This first round is the classic match up from last year, which was decided by ONE point! That’s right, the reigning champ versus his challenger.

Jiffy versus Sasquatch

Brief history: Sasquatch lost to Jiffy last year by one point. ONE point! It was necessary for the match up to be repeated given the level of intensity at which both of these #HIM operate.

The clock struck 0515 and I directed everyone’s attention to the championship prize. A custom F3 shovel flag curated by YHC.

The intent of this shovel flag is to be much like a championship belt. I hope that it passes hands over the years, and we write the name of each years’ reigning champ on the back of the handle. It shall be brought to CSAUPs as well at any time the champion posts and desires to gloat. See below for a glimpse of the trophy.

0515.

I had five minutes to lead a quick warm up to get the PAX ready for what was to come.
Once we got our Tappy Taps out of the way, it was time to get down to business.

The rule of order is the competitor who is earliest to arrive will get to decide who goes first. Jiffy arrived at about 0435, so he was the clear winner. He chose to receive and go on the offense first.

0520.

Coupon Roulette

We came upon a sinister circle with 20+ cinder blocks, 50/60lb dumbbells, and retaining wall blocks! He had us circle around the coupons and choose one.

With your selected coupon you will complete in cadence called by Jiffy:

Shoulder press x 10
Curls x 10
Squats x 10
4 Count Flutters x 10

Jiffy then rolls three dice. One determines the direction we rotate. Two determine how many coupons in that direction we shift.

Get to your next coupon, repeat. Roll again.

Next coupon, do equal amount of burpees to number of coupons we rotated. Repeat four movements.

Roll again. Next coupon, do equal amount of partner clap push ups to number of coupons rotated. Repeat movements.

We hit round four and I was praying for a miracle, because my arms were already smoked.

0530.

Sasquatch takes the reigns and moves us to the pull up bars for a very creative assembly line of face kicks.

Nine PAX line up at pull up bars. The rest at various nearby stations. Do one pull up, shift one bar to the left. Once you reach the end you then BTTW crawl back to the other side of the pull up bars. Then head out to the street.

The remaining PAX are either doing burpees at either curb on the street nearby or run/nur down and up the hill (AKA Quadzilla!). Once you finish your respective station, move to the next and tap somebody at that station to proceed.

That was super original, and also tclaps to Jedi for doing a full handstand walk with no wall support both times through.

0540.

Jiffy gets his second opportunity to remind us why he is the champ.

We remain at the pull up bars and count off by threes.

Group 1: four rounds of 5 burpees/10 squats and then end with 10 partner clap push ups.

Group 2: four rounds of 5 pull ups/10 Merkins and end with 10 partner clap push ups.

Group 3: run to bottom of hill a dm bearcrawl up. At each cone do 10 Carolina Dry Docks.

We made it through 2.5 stations before running out of time. A great use of the AO. I wondered how Sasquatch was going to answer this painful segment.

0550.

Sasquatch has us count off by fours. He then leads us on a brisk mosey to the turf field. As we approach, we see two sleds at the closest end zone, and two at the far end zone. He sets one group up at each sled and has us complete the following exercises as a group on repeat:

Seal Sit-Ups x 10
Jump Squats x 10

Meanwhile, one PAX from each group pushes the sled 100 yards across the field to the opposite end zone. Once they reach the end, swap with someone in that group and they then push the sled back to your original group. Continue that snake like move until time is called. Woof.

0600 couldn’t come soon enough. Those sled pushes were terrible.

We hit 0600 and head back to COT to vote. The votes were cast, the points were tallied, and a winner was decided upon.

The winner of week one of QvQ is:

Sasquatch

It was close, but this time it was decided by 7 points. Sasquatch was awarded a patch since he will be advancing to the championship on 10/30.

A great showing by both of our competing Q’s. I think I speak for everyone when I say that was one of the more difficult workouts as of late at The Coop. And we’ve had some tough ones!

I’m looking forward to week two. We’ve got the Airborne Bad Assery of Geronimo lined up to take on our very own 1st F Q – Shady!

Announcements

Broga at The Ranch tomorrow! A special recovery focused workout for those running Ragnar this weekend.
QvQ next week: Geronimo vs Shady!

Prayers/Praises

Wegmans’ father in law has prostate cancer. It’s slow moving, but it’s cancer. Pray that it can be eradicated without much detriment to his M’s father.
Pray for the multiple PAX with pregnant M’s. It’s a transitional time but it’s well worth it. Pray we can as husbands love our wives like Christ loves the church while they are going through so many changes.

Thanks for the great beatdown, men.

Punch List out.

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8

The Prodigal GRT

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It was nice returning to Fire Ant after a loooong hiatus. By long I mean I haven’t been there since the week prior to the DSM. Thankfully, the commute to Huntersville is to blame – not the lack of desire to be at Fire Ant.

I showed up about fifteen minutes early and began to get my stretch on. River Rat showed and followed suit. Gotta be honest – I look up to that dude. He’s got a boatload of kids and he still finds time to make himself better in the gloom.

Bonsai and Router pulled up, and circled up with us. I whipped out my two 60 lb sandbags and disclaimed the disclaimer.

We picked up the sandbags and got to walking 2×2, each PAX holding one side of a bag.

COP

Ruck Around the loop to warm up w/60 lb sandbags
Walk onto soccer field, drop bags, circle up
Slick
SSH x 30
Tappy Taps x 10
Al Gore night club x 11
Low Squat pulses x 20
Yoga

Rucks on – time to put in the work.

Partner Up

Movement 1
P1 Beep beep I’m a Jeep, clank clank I’m a tank to goal posts
P2 does ruck curls
Flap Jack once P1 reaches goal posts

Movement 2
P1 bear crawl to end of field while P2 overhead hold ruck
Once P1 reaches the end, P2 bear crawls to the end while P1 holds ruck overhead

Movement 3
P1 duck walk half way across field
P2 bent over rows
Flap Jack

Movement 4
Grab the sandbags
P1 bear crawl sandbag drag to mid field
P2 Curls
Flapjack

Formation – ruck off of the field to the shovel flag with sandbags – changing side that PAX held. Walking 2×2

Movement 5
Catch Me If You Can
Each PAX keeps ruck on, running PAX carries sixty pound sandbag
Once around parking decks with 7 low squats

Movement 6
Rinse and repeat around parking decks with 7 ruck merkins each time

Mary
Lay in a circle formation – heads pointed in
Holding rucks up, legs at six inches
Press one at a time, clockwise
10 reps each while calling out your reap
Switch directions – flutter kicks with 10 presses
Switch again – dollies with 10 presses
Switch again – Rosalitas with 10 presses

BBS position, rucks on lower legs.
Sit ups in rotating order x 20
Reverse protractor – torso makes the angles instead of the legs – 10 degree hike for last 10 seconds.

And that’s time. Very Fair.

COT
Announcements –
Guidance is back in action – Monday and Wednesday from 4-5. Reach out to Deacon or Crabcakes for more info.
Q v Q is coming
Something special coming in November between Fire Ant and Golden Corral.

Prayers/Praises
Pray for River Rat and his parenting. He’s a HIM with many 2.0’s and wants to lead them well.
Pray for Bonsai’s wife – started a new position with her company and is still making the adjustments. Pray she can find peace through Jesus in the midst of the anxieties in this transition.
Pray for Router – family friends have a daughter of the same age and their daughters aren’t getting along like they used to.
Pray for my me as a father/husband and for my M who is raising three kids alone on most week days while bearing another beautiful baby.

Had I been on Q ten months ago and only four PAX show up, my pride would have been hurt and I would have been mad, honestly. My perspective has taken a 180, though, and I really enjoy the small group – as it creates a better atmosphere for what F3 is all about. That’s why I came to F3 in the first place.

It was a solid morning with good chatter between the few of us. Happy to have had the opportunity to Q Fire Ant. Another notch in my belt!

Punch List out.

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ImpromptQ at The Coop

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The Coop has had quite a month, and with a VQ on the schedule I was excited to see that momentum continue to grow. Sadly, our Q was a no show. As the Site Q, I led the PAX this morning in an impromptu Q.

Mosey to Bus Loop for COP
SSH x 30
Tappy Taps x 10
Low Slow Squat x 20
Hold Al Gore 45 Seconds
Pulsing Al Gore x 16
Merkins x 10
Yoga Flow w/Runner’s Stretch

While trying to figure out the weinke during the COP, we were holding Al Gores. At that time, I asked the PAX to enlighten me if their least favorite workouts. Cleverly, Cheddah answered “This one!” So we pulsed. A nice little burn to start us off. While moseying around prior to COP I decided upon our first endeavor.

Weinke

Partner Up
DORA 1-2-3 at Traffic Circle/Staff Parking Lot
100 Big Boy Sit Ups
200 Squats
300 SSH

Mosey around back of school to Lunch Tables

Derkins in Cadence x 10
Step Ups in Cadence x 20

Note to self: NEVER do derkins next to Haggis unless you have perfect form. That man is an animal.

Mosey to Pull Up Bars (Much to Trucker’s delight)

Wall sits while outer two PAX do 5 pull ups and work their way toward the center.
Rinse and Repeat but change up grip on your pull ups.

Mosey back to Shovel Flag

Hip work Courtesy of Airborne, one minute each side.

In all, we had a solid morning of varied movements. There’s some freedom in being able to make up the weinke on the fly, though I can say I was a more distracted than usual. The PAX who showed are true HIM, though. Lastly, we ran 2.5 miles.

A Burpee penalty was discussed for Mighty Mouse. If we can get him to show, we may have to proctor said penalty… though we all know we’ll help him out. That’s how we roll. Let’s just hope everything is ok for him.

Announcements

Hardwood on Q at Varsity this week!
QvQ coming at you on October.
Christmas Party coming up… get your ugly sweater on.
Read your newsletter.

Prayers/Praises

Kaiser – praise for God’s promises. There are over 700 promises in the Bible.
Chicken Hawk – pray for marriages. Pray that we as apathetic men can step up love our wives the way they need it.

Hope everybody enjoys their day, and holds their loved ones tight.

Punch List out.

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5

Sometimes You Are The Six/IronPax wk2

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This is simply one PAX’s IronPax story.

Of course you can see who is posting this backblast, but that is really not relevant.

You can review the PAX in attendance and know which region and which AO this was held, but that is irrelevant, too.

IronPax was created by F3Greenwood for the Nation to step out of their comfort zone, to be tested and stressed physically. to organize a little competition, to see where you stand with your peers.  Throwing in a little competition to the Nation is a good thing; competition (much like running times in races) is definitely a driving force to maintain, build upon and evaluate individual’s fitness levels.

But ultimately it is about 2 things:

1) You vs. You.  How far, hard and/or fast can YOU push yourself? Where does YOUR fitness level stand? Do YOU need to post more to maintain YOUR desired fitness level? Are YOU taking advantage of the F1 opportunities in your region?

2) PAX supporting PAX.  When you are out there doing a weekly IronPax challenge, you are out there WITH OTHER PAX DOING IT.  You will not be left behind, and you will not leave others behind. Use your fellow PAX for inspiration. They are with you doing it.

After having done IronPax in the past, my goal this year was to simply finish each week’s workout. Week 2’s “Meatloaf Massacre” challenge was a super hard arm workout challenge. For this runner’s skinny arms,  adding in I have not been posting as much as I should recently, I knew I was going to have a tough time.

Cinder blocks were brought by a PAX. 12 men had taken the challenge on this day.

By round 2, I knew I was in trouble. This was going to be a struggle. I was ready to quit then knowing I was not going to finish. I kept going simply by the fact that other PAX kept going. Through round 3, into round 4, I had fallen way behind as my arms were nearly dead. I was watching the clock as we got closer and closer to 0600.

After 30 of 50 merkins in the last round (with one running lap to finish), I announced I was done. I didn’t want to hold anyone up.  But my quitting was not an option for 2 of my fellow PAX (who these PAX were is also irrelevant, but WE know who they were). “How many more Bolt?” was asked. It did not matter to them. I was getting  20 more done. “Ok, 5 at a time. We’re doing it with you. Let’s get it done.” Back on my knees in front of my cinder block with 2 PAX to my right. 5 merkins, rest. “5 more Bolt.” So 5 more, rest. Then 5 more, rest. And the last 5. “Go get your last lap done, Bolt.”  Before I knew it I was done.

I certainly was not expecting to be the six, but now I had an IronPax time to submit.

And that’s all that really mattered on this day.

I’m expecting I will need PAX support in the final 2 weeks of IronPax. And I know I will get it.

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A Slow and Steady Howler on Friday the 13th.

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Can you believe after all of my time at NaFo, I’ve never been on Q at Varsity? What?! Thankfully, Harry Carry noticed a gap in my portfolio and decided that needed to be filled.

This week has been rough… and when I mean rough I mean my taint has been kicked multiple times. Between Iron Pax week 2 and Shield’s 9/11 Stair Climb, my body was aching heavily. I took the opportunity to Q at Varsity as a chance to do some active recovery. The goal was to stretch and burn as much as possible. Some of the PAX were pretty excited when I brought it up at the front end of the workout, as was I. The focus was to hit one some Yoga/Recovery and a ton of Abs.

0515 hit and the disclaimer was disclaimed.

Run around parking lot to get the blood flowing. This brought some mumblechatter because I had previously said we would not be running today. It was only about 250M… and that was it!

Circle up near the Shovel Flag – which is where we spent the rest of the morning.

I led the guys in a full on Broga flow. Every position was held for 4-5 breaths to get a nice burn. #worthit

Broga

Sun (or in this case Full Moon!) Salutations with breathing – forward folds – halfway lifts x 5.
Chaturanga training – Moving properly from plank to upward dog to downward dog.
Jump to front – repeat salutations w/breathing.

This is where I looked up and Kielbasa was looking like a jigsaw puzzle. It was awesome, and he told me afterward he felt super limber and wanted to do more of this.

Chair Pose (AKA “Tipper Gore”) & hold – prayer twist both sides – catch outside of right knee with opposite elbow and flapjack.
Downward dog – knee to both elbows – knee to forehead
Warrior 1 – 2 – reverse – right angle – down, flapjack.

Chaturanga (AKA 6 inches) hold for 30 seconds.

Active Recovery – Leg Focus

Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 16 times
I dare you to try this. Seriously. Do it. It sucks. 

Forward Lunges
Hold 60 Seconds (both sides)
Pulse 16 times after 60 second hold
Ditto.
Flap Jack

Plank –
Merkins in Cadence x 10
High Plank Hold – 30 Seconds
Lift one leg at a time, pulse 16 times up and down

I looked at my watch and was happy to see we had just enough time to work the abs.

Ab Ripper X – #fifteenminutesofmary

25 of Each Exercise
In & Out (Boats & Canoes)
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Cross Leg/Wide Leg Sit-Ups
Fifer Scissors
Hip Rock n’ Raise
Heels to the Heavens
V-Up Roll Ups
Oblique V-Ups (Left)
Oblique V-Ups (Right)
Leg Climbs to touch Heels – 12 each side
American Hammers (25 total, 50 taps)

I about collapsed at the V Up Roll Up portion and struggled through the rest of the work. My core is smoked! Oblique V-Ups = terrible invention.

Thoughts

This weinke was different than our typical face kick – but it was a face kick nonetheless. All of the PAX seemed to enjoy it. Especially Shield – who told me “I used to like you, Punch List” during the workout. That gave us all a chuckle.

Trust me, I love me some burpees, but I’m finding that I can’t do them day in and day out, so days like this are a MUST! Do yourself a favor and check out RPG on Fridays to get some good stretching in and take care of your body. It’ll be worth it in the long run.

 

Announcements

Read your newsletter

Q v Q is coming in October to The Coop!

 

Prayers

Kaiser and his business. It’s at a crossroads and he needs to know what to do within a few days or else it may close down.

Ruby Slippers – close family friend has recently passed at the age of 35. Pray for the family and friends to come together and find solace with one another.

 

Thanks, Harry Carry for the opportunity to lead on this fine Friday. YHC always enjoys working out with you and the other HIM that showed today.

 

Punch List out.

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September 11 Memorial Stair Climb

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Today I was honored to lead 39 men of the Fort in my version of a 9/11 Stair Climb…. I asked these gentlemen to bring rucks or sandbags and headlamps. This was to simulate the equipment worn by the first responder’s who entered the World Trade Center to do their jobs. We also had Charetta appear courtesy of Dirty Harry…she was our victim that needed to be  carried up and down the NaFo bleachers ….everyman carried their fare share of weight.

The workout was simple!!!!  There was no warmup….we didn’t need one….

The object was to climb the bleachers 27.5 times up and down carrying a ruck or sandbag….the goal 1980 steps or 110 stories….NaFo bleachers are 36 steps up and down…the men of the Fort  conquered this simple request but there was a catch…..when they came back down they had to do 9 inclined merkins and 11 squats… I think most did more than the required amount and for that I’m in awe…. I love being part of this great nation

Before the climb I shared a little about my experience that day 18 years ago as an NYPD officer and I asked each man to reflect between the hours of 8:46 am to 10:28 am these were the hours that changed my life and change the world as we knew it….I also wanted to remember my friends who gave their lives to save as many people as they could that morning :

NYPD PO MARK ELLIS TRANSIT DISTRICT 4

NYPD PO RAMON SUAREZ TRANSIT DISTRICT 4

PAPD PO ANTONIO RODRIGUES PORT AUTHORITY BUS DEPOT

I worked with these gentleman and they will never be forgotten…

Thank you Punchlist for letting me.lead these great men .

We had one FNG Lassie….welcome

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