Date: 2026-09-10 AO: The Knoll Q: Lady Liberty , PAX: Sparrow, AAA, Juicy J, Pebbles, Bulldog, morning stār, Lady Liberty, 🐝 Bumble Bee FNGs: None COUNT: 8 CONDITIONS: Dark and Dry. The grass was mowed the temp was perfect. Flashlight positioned to light up the flag. Single lantern on the Flood Table.
WARMUP: Brief remembrance ahead of the 25th anniversary of September 11. Went through F3 Mission, Credo, Disclaimers, and core principles. Set up the theme of the workout.
Willie Mays Hayes OYO BACs / Back BACs IC Imperial Walkers IC Hillbillies IC Windmills / Don Quixotes IC Slow Squats IC Mobility OYO
(These were supposed to be in cadence with alternating intervals of 9 and 11… there were a couple 8s and 12s mixed in based on Q not being a professional.)
THE THANG: Multi-Stage full body workout emphasizing readiness and teamwork. Tried to incorporate all the awesome that the Knoll provides.
ANSWER THE CALL First responders worked together to serve the NY community during the 9/11 attacks and the days that followed. Each did a part as part of a unit. These rotations focused on the task at hand. Do your part when it’s your turn to to perform that specific task.
Playground AMRAP rotation — 2 rounds, 45 sec work / 15 sec rotation: – Pull-ups / Chin-ups – Merkins – Glute Bridges – Mountain Climbers
THE CLIMB 343-second partner station at the stone table in remembrance of the 343 FDNY members killed on September 11. Split the group in two and alternated controlled step-up efforts while the non-stepping Pax relayed a 50 sandbag around the table. Switched when the bag got back to the Q.
LEAVE NO MAN BEHIND Back-to-front run from the diamond toward the flag. Speaker passed to each new front man as the PAX shared the load. Wrapped around the field and moseyed to the diamond to a great version of the Tom Petty classic “Won’t Back Down” done by Johnny Cash.
FLIGHT 93 — 40 TOGETHER Brief recap of the events of flight 93 and a temperance of the team work that the passengers showed in an unexpected moment. Worked as a team and the Pax moved as a unit around the baseball diamond twice completing work at each base. Home — 5 Burpees 1B — 5 Squats 2B — 5 WWII / Big Boy Sit-ups 3B — 5 Alternating Shoulder Taps Repeat. 40 total reps in remembrance of the 40 passengers and crew aboard Flight 93.
MARY: Slow walk back to the flag as the Q asked folks to remember where they were on that day. Or remember other moments that became core memories “I’ll never forget where I was when. AMRAP for 30 second intervals of Carolina Dry Docks American Hammers Flutter Kicks
MOLESKINE: Reflected on remembrance, courage, service, and the responsibility of High Impact Men to be prepared to answer the ordinary calls placed on us by our families, friends, workplaces, neighborhoods and communities.
ANNOUNCEMENTS: Run a 5k with Juicy Jay! Franklin opportunity for Father Daughter meetup.
COT: Prayers for the families that have suffered loss, wisdom to find peace and prevent more loss and mental health of those that are battling the darkness that is only exacerbated by the senseless of some losses.
PLAYLIST: America The Beautiful- Instrumental CCR- Fortunate Son Tom Petty — I Won’t Back Down David Bowie — “Heroes” Bruce Springsteen — The Rising Bruce Springsteen — Into the Fire Johnny Cash- I Won’t Back Down U2 — Walk On Alan Jackson — Where Were You (When the World Stopped Turning) My Country ‘Tis of Thee-Instrumental
WARMUP: Brief remembrance ahead of the 25th anniversary of September 11. Went through F3 Mission, Credo, Disclaimers, and core principles. Set up the theme of the workout.
Willie Mays Hayes OYO BACs / Back BACs IC Imperial Walkers IC Hillbillies IC Windmills / Don Quixotes IC Slow Squats IC Mobility OYO
(These were supposed to be in cadence with alternating intervals of 9 and 11… there were a couple 8s and 12s mixed in based on Q not being a professional.)
THE THANG: Multi-Stage full body workout emphasizing readiness and teamwork. Tried to incorporate all the awesome that the Knoll provides.
ANSWER THE CALL First responders worked together to serve the NY community during the 9/11 attacks and the days that followed. Each did a part as part of a unit. These rotations focused on the task at hand. Do your part when it’s your turn to to perform that specific task.
Playground AMRAP rotation — 2 rounds, 45 sec work / 15 sec rotation: – Pull-ups / Chin-ups – Merkins – Glute Bridges – Mountain Climbers
THE CLIMB 343-second partner station at the stone table in remembrance of the 343 FDNY members killed on September 11. Split the group in two and alternated controlled step-up efforts while the non-stepping Pax relayed a 50 sandbag around the table. Switched when the bag got back to the Q.
LEAVE NO MAN BEHIND Back-to-front run from the diamond toward the flag. Speaker passed to each new front man as the PAX shared the load. Wrapped around the field and moseyed to the diamond to a great version of the Tom Petty classic “Won’t Back Down” done by Johnny Cash.
FLIGHT 93 — 40 TOGETHER Brief recap of the events of flight 93 and a temperance of the team work that the passengers showed in an unexpected moment. Worked as a team and the Pax moved as a unit around the baseball diamond twice completing work at each base. Home — 5 Burpees 1B — 5 Squats 2B — 5 WWII / Big Boy Sit-ups 3B — 5 Alternating Shoulder Taps Repeat. 40 total reps in remembrance of the 40 passengers and crew aboard Flight 93.
MARY: Slow walk back to the flag as the Q asked folks to remember where they were on that day. Or remember other moments that became core memories “I’ll never forget where I was when. AMRAP for 30 second intervals of Carolina Dry Docks American Hammers Flutter Kicks
MOLESKINE: Reflected on remembrance, courage, service, and the responsibility of High Impact Men to be prepared to answer the ordinary calls placed on us by our families, friends, workplaces, neighborhoods and communities.
ANNOUNCEMENTS: Run a 5k with Juicy Jay! Franklin opportunity for Father Daughter meetup.
COT: Prayers for the families that have suffered loss, wisdom to find peace and prevent more loss and mental health of those that are battling the darkness that is only exacerbated by the senseless of some losses.
PLAYLIST: America The Beautiful- Instrumental CCR- Fortunate Son Tom Petty — I Won’t Back Down David Bowie — “Heroes” Bruce Springsteen — The Rising Bruce Springsteen — Into the Fire Johnny Cash- I Won’t Back Down U2 — Walk On Alan Jackson — Where Were You (When the World Stopped Turning) My Country ‘Tis of Thee-Instrumental