343.  On this day, 15 years ago,  there were 343 firefighters that lost there lives at the World Trade Center.  No matter what your political feelings about that day, it was one of the worst days here on our home soil.  These firefighters and other public safety personnel gave their lives for the hundreds of innocent people that were stuck in those towers.  The quote “we will never forget” was then seen on bumper stickers and tattoos all over.  The problem is that many have forgotten.  Many in the public have forgotten what possibly can happen to our public safety personnel and I think many of our public safety personnel have forgotten what we are called to do.  The job of a public safety person is to save and protect you.  You should demand the best from them but dont forget what they might have to give for you.  And those in the field, you MUST give them your best.  Yes we have many things we “need” to do each day but THE MOST IMPORTANT THING is to make sure you are physically ready for the worst day of your career and able to handle and type of incident you have.  Please make sure you do whatever you can to make sure you are ready for when the “call gods” call!  NEVER FORGET WHAT YOUR JOB IS REALLY ABOUT!!!! FEEL THE BURN!!!!!


Camera:   EOS D2000C Serial #: C520C-01237 Width:    1152 Height:   1728 Date:  9/11/01 Time:   17:01:12 DCS5XX Image FW Ver:   2.0.3 TIFF Image Look:   Product Counter:    [108134] ISO Speed:  200 Aperture:  f9.0 Shutter:  1/640 Max Aperture:  f4.0 Min Aperture:  f45 Exposure Mode:  Shutter priority AE (Tv) Compensation:  +0.0 Flash Compensation:  +0.0 Meter Mode:  Evaluative Flash Mode:  No flash Drive Mode:  Continuous Focus Mode:  One Shot Focus Point:  --o-- Focal Length (mm):  245 White balance: Preset (Daylight) Time: 17:01:12.108


INFERNO Warm-up x 3

Complete the following:

In Teams of 2:

4 Rounds of

…….200m Partner Carry with KB

…….*Can only move forward when a partner is carried

…….10 reps Partner Squats each person

…….50 reps Kettle Bell Swing (53#, 35#) between the 2 people

(If doing it solo, do it with a Barbell 135#/95# and KB.  Do 10 Back Squats, 25 KB Swings




Tabata Hand Release Push-up

*8 Rounds 20 seconds on 10 seconds off for max reps


MWOD……..make sure you load correctly and think external rotation for the push-ups [youtube https://www.youtube.com/watch?v=nNExilo9GSI?wmode=opaque]