9’s & 11’s on 9/11

# of PAX: 7

PAX: 8-Penny, Crosswalk, Busted Grill, Epo, Hooch, Flamer, Foxtrot

QIC: Foxtrot



11 Merkins, IC

Charles Atlas Stretch

Pidgeon Stretch

10 Copperhead Squats, IC

The Thang

Mosey to Valley of Gloom….and beyond.

Posted up by a big tree that we named as starting point.  Looked yonder and found another lonely tree about 200M away that we named the other point.


All PAX run to other point and complete 8 Merkins, return and complete 1 Flutter Kick.  Rinse and repeat w/ descending Merkins and ascending Flutter Kicks to 1 Merkin and 8 Flutter Kicks.

Pause | Interrupt the workout to reflect on the interruption that was 9/11. Each pax shared where they were and, as a result of 9/11, what was something that would not have happened to them. All shared around the circle. Resume work-out.


Named a new starting point and other point across the parking lot.

All PAX run to other point and complete 10 Squats, return and complete 1 LBC.  Rinse and repeat w/ descending Squats and ascending LBCs to 1 Squat and 10 LBCs.

Return to flag.  All Pax start at light pole and sprint to next light pole in direction of the flag.  Recover at half-speed to next point, sprint to next light pole, etc. until at flag.

9 Seal Claps IC

11 Hillbillies IC


All Pax to the grass.

Low plank.  Tabata-like holds (20 second plank/10 seconds rest) for about three minutes.


Strong work by 7 PAXs.  EPO shared the great stories he witnessed from the BRR.  Great representation by our F3 brothers on a 4-man team and 10-man team.

The big take away for me this morning is the reminder of how precise our memories are when major life events happen.  9/11 is our generation’s December 7th; certainly not in a boastful way, but in a humbling way.  The day takes us all back to the place we were and with the people we were among.  It is also humbling to hear how that morning changed the direction of lives from a Pax who left a small town in Washington State, served, and met his wife to a Pax who was drawn to photography after he covered a memorial ceremonial one-year after.

Brolympics are 10/7.  For more information, go to: https://f3capefear.com/portfolio/f3-cape-fear-presents-brolympics-convergence/

8-Penny will take lead to help schedule more F2 events.  Informal and casual, may be by AO to help encourage some through-the-week connecting.

Prayers for the country as we are so impacted by Hurricanes Harvey and Irma and watch Jose forming in the Atlantic.  Prayers especially for those directly impacted. Prayers for all in uniform serving at home or abroad and prayers for 9/11 families and warriors on this day.

HAAD! | RLTW! | Foxtrot out.


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