AO: The Pound

When: 09/10/2022

PAX:

Number of Pax: 9

Pax Names: Sandworm,

Number of FNGS: 0

FNG Names:

QIC: Sandworm


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

notes
  • 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

 

RoundsStandardWeighted
1SquatsSquats
2American HammersAmerican Hammers
3Half BurpeeBurpee
4Glute bridgesGlute bridges
5MerkinsCoupon Swings
6LungesThrusters
7SSH x 4Smurf jacks x 4

 

 

 

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

notes
  • 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

 

RoundsStandardWeighted
1SquatsSquats
2American HammersAmerican Hammers
3Half BurpeeBurpee
4Glute bridgesGlute bridges
5MerkinsCoupon Swings
6LungesThrusters
7SSH x 4Smurf jacks x 4

 

 

 

Leave a Comment