UNITE, or DIE. PT
By Cadre Danny-Boy

On this day, we remember those who paid the ultimate sacrifice on September 11^th 2001. We salute you. We honor you. And we will never forget you.

UNITE, or DIE – INSTRUCTIONS:

1. Understand that this will suck. Bad. It’s Pain For Pain.
2. Work in two (2) person teams: aka find a battle buddy.
3. Distance work (rucking and stairs) is divided by you and your partner. That means you each do half of the total distance.
4. Complete partner exercises using a 9 & 11 rep scheme (RS). You and your partner can alternate the 9 and 11. Total repetitions combined is the goal.
5. If you can’t do a ruck, then substitute the 2 mile partner ruck for a 2000m (2K) partner row, 2 mile partner run, or 2 mile partner sandbag carry.
6. If you don’t have a piece of equipment, get creative with what you do have. Use your ruck, a sandbag, jump on a parking bench or a bleacher. The point is: find something to make it hurt!
7. Lastly, this is for TIME! Meaning you should record how long it takes you and your partner finish this workout. DFQ!

So, like a good American pick a partner, and together destroy your bodies so that you can rebuild them stronger. Push your partner when they think they must stop, and always believe in a present, and a future that proves we are stronger together, in everything. God Bless America.

 

RED = WTC & Pentagon Loss of Life

WTC = 2016 Lives Lost		Ruck  x 2 Miles (1 Mile each)Burpees x 16 (Both)
THEN
PENTAGON = 125 Lives Lost		Box Jumps x 125 (24”/20”)(9 & 11 RS)

 

WHITE = First Responders

FDNY = 343NYPD = 23NY Port Authority = 37Paramedics = 2Total = 395	Complete in Order (9 & 11 RS)
	1) 130	AKB (American Kettle Bell Swing) @ (53lb/35lb)
	2) 130	Overhead Lunges @ (45lb/25lb)
	3) 135	Sandbag Get Up (60lb/40lb)

 

BLUE = Aircraft and Flights of Stairs “Let’s Roll”

Part 1:
Flight 11 = WTC North Tower & Flew into 80th Floor Flight 175 = WTC South Tower & flew into 60th Floor	A) North Tower = 80 flights of stairs climbed by first responders	A) Climb 80 flights of stairs(40 each partner)(Up and down count)
	B) South Tower = 60 flights of stairs climbed by first responders	B) 60 Box Step-Ups (9 & 11) (20”/18” boxes) with a ruck (45lb/35lb)

Part 2: (9 & 11 RS)
Flight 77 = Pentagon	59 aboard KIA	59 + 40 = 99 DB Thrusters (30lb/15lb)
Flight 93 = Shanksville, PA	40 aboard KIA
Then
Flight 11 = WTC North Tower	87 Aboard KIA	87 = Push-Ups60 = Burpees
Flight 175 = WTC South Tower	60 Aboard KIA

“We Will Never Forget 9/11”

– UNITE, or DIE. –

Download the UNITE, or DIE. pdf here.

Sign up for 9/11 Challenges here.