5 July 2018

This Firefighter Hero WOD is dedicated to Patrick Brown, FDNY, Ladder 3, who was killed on September 11, 2001. Over his 24 years of service to the FDNY, Patrick became one of the department's most decorated firefighter.


On September 11th Pat and eleven men from Ladder 3 responded to the attacks at the World Trade Center. His firehouse, "3 Truck", is located in very close proximity to the Twin Towers, so his company were one of the first responders on the scene. Along with so many other rescue workers, the men of Ladder 3 participated in perhaps one of the most successful rescue efforts in U.S. history. These brave men, at their own peril, managed to safely evacuate over 25,000 people from the World Trade Center on that most tragic day. It is believed that Paddy and his men were on the 40th floor of the North Tower when it fell.


Workout of the Day

"Patrick Brown"


3 Rounds of:
5 Back Squats (315/225 lb)
30 Box Jumps (24/20 in)

*partners alternate full rounds, for a total of 3 each before moving onto:

3 Rounds of:
5 Deadlifts (315/225 lb)
30 Bar Over Burpees

*partners alternate full rounds, for a total of 3 each to complete the workout.

BOX NEWS:

WEAR BLUE TODAY TO KEEP UP WITH THE PATRIOTIC CELEBRATORY WEEK!


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50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am