AO: THE RANCH
QiC: Orange Juice
Date: 09/11/2025
Title: 9/11/2001
Number of HIMs: 9
Dorothy, Mr. Miyagi, OSHA, ShamWow, Snuggie, Sweet -n -low, Tofu, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
-Hamstring stretch
-TTT
-Plank into runners stretch
Tha Thang:
-110 Imperial Walkers in cadence to honor the first responders that ascended 110 floors of the World Trade Center.
-2001meter (1.24mile) run to remember the year of the attack.
-9 reps of a hard exercise for 11 rounds. Completed 3 Burpees, 3 Navy Seals, and 3 WW1’s every minute for 11 rounds. Started with no rest for a few rounds, then added 15min rest between rounds and 30sec rest for the last 5 rounds.
COT:
-Thanked our PAX that served (Snuggie and French Press came to mind but there are many more). Had some good discussion about 9/11.
– Prayers for PAX dealing with sickness and injury, job search, and for our Country. Congrats to Sweet n Low and Dropout with the new baby.
-Tofu returned and got to meet all the PAX that joined F3 this year!!
-Sign up for the 10 year, Week 1 IronPax this Saturday.