September ‘24

”THE PENTAGON”
MONTHLY CHALLENGE

COMPLETE THE CHALLENGE.
EARN THE PATCH.

THE PENTAGON

On Sept. 11, 2001, American Airlines Flight 77 was hijacked and crashed into the Pentagon, killing all 64 people on the plane and 125 people in the Pentagon. This month we honor those that gave their lives in this tragedy. May we never forget.

IN MEMORY:

Ruck Distance: 5.11 miles

Why: The distance of 5.11 miles honors the date (September 11) and symbolizes the enduring memory of those lost.

Warm-Up: 11 Minutes

• Why: The warm-up duration of 11 minutes represents the day of the attack.

• Exercises:

  • 2 minutes of light jogging

  • 2 minutes of stretching (leg swings, arm circles)

  • 2 minutes of lunges

  • 2 minutes of push-ups

  • 3 minutes of walking while carrying the ruck

Workout Stations (At Each Mile Marker):

Mile 1 - Flight 77 Tribute

• Exercise: 77 Ruck Push-Ups (with ruck on your back, if possible)

• Why: The 77 push-ups represent American Airlines Flight 77.

Mile 2 - Pentagon Memorial

• Exercise: 125 Ruck Squats

• Why: This honors the 125 people who lost their lives in the Pentagon.

Mile 3 - 64 Victims on Flight 77

• Exercise: 64 Ruck Deadlifts

• Why: Each deadlift represents one of the 64 victims on Flight 77.

Mile 4 - Moment of Silence

• Activity: Walk 1 mile in silence.

• Why: This is a moment of reflection to remember the loss and the bravery of those involved.

Mile 5 - Final Push

• Exercise: 9 Ruck Burpees, 11 Ruck Sit-Ups

• Why: The 9 burpees and 11 sit-ups represent the date of the attack.

Cool Down: 9 Minutes

• Why: The cool-down duration represents the ninth month (September) when the tragedy occurred.

• Exercises:

  • 3 minutes of deep breathing and reflection

  • 3 minutes of stretching (focusing on the back, legs, and shoulders)

  • 3 minutes of walking without the ruck

Final Tribute:

At the end of the ruck, gather everyone for a moment of silence and a few words of remembrance to honor the victims and their families.

NOTES: Ruck weight can vary. Typically, 20 pounds if you weight under 150; 30 pounds if you are over 150. As always, modify as necessary.

Subscriptions: Patches will be shipped starting the 1st of the month. New subscribers should wait until the 1st of the month to begin with this patch.

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