September 11, 2018

9.11 Berm Memorial

THE SCENE: A crisp, 61F


Given and disclaimed


  • SSH x 10 IC
  • Arm Circles x 10 IC (CW & CCW)
  • Mountain Climbers x 10 IC

Modified Stair Climb

Due to the lack of stairs at the Berm, YHC utilized the Berm for this exercise. PAX lined up at the base of the Berm.  PAX performed 10 Berms (sprint to top of Berm and walk back down). 1 Berm is equivalent to 1 floor.  PAX then performed 50 Merkins followed by 10 more Berms. PAX then performed 50 Squats followed by 10 more Berms. PAX then performed 50 LBCs followed by 10 more Berms. PAX then rinsed and repeated the above for another round. PAX finished with 43 Lunges (each leg) and 10 more Berms. In total, PAX completed 80 floors and 343 reps. While we could not complete 110 floors (total number of floors in the twin towers) in 45 minutes, we got close. 343 reps were performed in honor of the fallen 343 firefighters on 9/11.


  • Proud Mary (Flutter Kicks and Gas Pumps)


7 PAX, 0 FNGs: Bruce Wayne, Lil Nicky, Snookie, Stranger Danger, Hazard, Flat Tire, Transplant

John 15:13 – “Greater love has no one than this: to lay down one’s life for one’s friends”

YHC reflected on the 9/11 attacks and encouraged everyone to remember the 2,977 men, women, and children that have fallen on that day.  Of those, 343 firefighters and 60 police were also taken.  YHC encouraged everyone to go out and lead today and put themselves third. Thank a firefighter, police, EMT, or veteran for their service. Because of them, we get the freedom to workout at ungodly hours and do stupid things together.

7 PAX did the hard thing and put some work in to honor the fallen of 9/11. Ugly Mug PLC was had following BC.

GrowRuck 12 Sept. 21-23