The BackBlast:

Workout Title: 9/11 Workout: Firefighter 343

Pax Names:

1. Invisible Hand
2. Chip
3. Tumble
4. Gekko
5. Gavel
6. Folgers
7. Callback
8. Bunker Boy
9. Sandworm

9 pax completed a partner workout of SEVEN rounds, with each round as:

• six sets of stairs with each partner doing 3 sets (62 stairs per set)
• SEVEN sets of a single exercise with SEVEN reps

info on 9/11 emergency workers: https://en.wikipedia.org/wiki/List_of_emergency_workers_killed_in_the_September_11_attacks

• 343 equals 7 x 7 x 7 and the number of firefighters who lost their lives
• 5-minute warmup and 55 minutes of the main event
• choice of weighted or unweighted version (finished in 56 minutes following the easy version)
• weight symbolizes the gear the firefighters wore, so bring one or pick one up at the pound
• firefighter gear is generally 45 to 75 pounds, so you can do two blocks or wear a vest

the thang

7 rounds of one specific exercise for each round

1. A set of 7 reps of the round’s exercise together
2. Partner 1 does 3 sets of stairs while partner 2 does 2 sets of 7 reps
3. Partner 2 does 3 sets of stairs while partner 1 does 2 sets of 7 reps
4. Notes:
   1. Partner 1 and Partner 2 alternate turns on the stairs
   2. 7 sets of 7reps for each round
   3. 2 sets of 7 each time the partner climbs stairs
5. Totals:
   1. 343 reps per person (7 rounds, 7 sets, 7 reps)
   2. 1302 stairs per person (21 sets of 62 stairs)
   3. 2604 stairs per partner group