Never Forget

Never Forget

Workout Date:





Beefsteak, Sade, Humpback, ERC, Single Barrel, Backdraft, Skidmark (AOQ), and First Base (FNG now Pax)

The Thang:

Conditions: Low 80s, dry and only slightly humid.

This morning was YHC/QIC’s monthly turn to Q at his home AO #BombSquad (BS).  More importantly today is the 18th anniversary of the 9/11 terrorist attacks – the largest on our soil in U.S. History.  And with that F3 Grandstrand (along with many other F3 regions) historically on or around this day each year put together some cool 9/11 themed workouts…our way of showing our condolences, respect and continued prayer to those (and their families) who made and will make the ultimate sacrifice. YHC says “will make” because the special tribute to this morning’s workout is to a former co-worker (FBI Special Agent Jerry Senatore) who lost his life on January 19, 2011 from cancer related complications from non-Hodgkin’s lymphoma he contracted while doing evidence recovery post attack at the Fresh Kills landfill on Staten Island.

9 Pax showed up for this morning’s workout that was done using the CFCC parking lot.

One minute warning…welcome to F3, mission, disclaimer, and we got started:

Warm Up:
Format change for this one. QIC had Pax stretch/warm-up on their own while YHC recapped the events of 9/11, the death toll, the impact, the sacrifice, and then transitioned into telling the Pax my work relationship with SA Senatore and his sacrifice almost a decade later hopefully bringing visibility to those investigators and first responders who are now battling health ailments related to 9/11 due to the lack of equipment and then proper safety protocols.

Segment 1:
Each Pax completes the entire list 4 times; however, exercise sets could be broken down done in any order.

  1. 25 Merkins
  2. 25 4-ct Flutter Kicks
  3. 12 Burpees
  4. 20 Jump Squats (w/ 2 hands touching the ground before ea. jump)
  5. 30Y Bearcrawl
  6. 10 BBSU (strict form w/ partner assist)
  7. 15 Kettle Bell swings with either 30, 40 or 50# bell.
  8. 30Y Partner Carry or 100Y 40# Sandbag Carry or Farmer’s Walk 60# KB
  9. 200M run

Time (most either finished or were very close).

Cool down:
QIC had the Pax cool down on their own asking the crew what “they remember” on 9/11. Each Pax gave their account. The common theme was “I normally can’t remember what I did yesterday let alone 18 years ago, but I can vividly remember …” insert the unfolding day’s event for each Pax.

Count-O-Rama 9
Praise report/Prayer requests: Spoken and unspoken.
BOM by Beefsteak

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. #Shieldlock groups are forming up with competition starting 9/16; Crankbait on Q. #Blackbeard’s Revenge YUGE 4-year convergence this Saturday with all AOs closed.

NMMS: Honor to Q and support BS! Great job by everyone – tough WOD, and especially great job by our FNG now hereby known as First Base! Thank you for showing respect during the tribute, listening to me ramble about my recent trip to the 9/11 Memorial Museum in NYC and participating in the reflection. For more information on SA Senatore go to

#ISI #Neverforget


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