Motivation
 Most of us remember where we were when we first heard about the events unfolding the morning of September 11th, 2001.  As the years have passed I like to reflect on how people came together on that day.  Strangers were talking and looking after one another.  We all reflected on what mattered most to us.  We called friends and family.  We judged less and loved more.  Let us celebrate those who selflessly gave of their lives that day.  Let us remember in our thoughts and prayers those who still grieve.  Look for ways to help someone today.  We all have our battles and struggles and someone you come across today will need your help in some way.  Be awesome.  It’s Coach Pat’s Birthday today.  
 
Workout Strategy
Each round is an all out sprint as you rest the same amount of time it takes you to complete the round.  If it takes you 3 minutes to complete a round then you rest for three minutes.  You must start your fourth round before the 20 minute mark.  You may need to pace the Handstand push ups and this strategy may have to change from round to round.  Be smart, listen to your body, and make adjustments accordingly.  Really push the runs.  There is lots of rest and the last portion of the run is down hill.
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1:4 Rounds for total time

15 Push Ups

Run 400 m

 

Rest 1:1

Level 2:4 Rounds for total time

25 Push Ups

Run 400 m

 

Rest 1:1

Level 3:

 

4 Rounds for total time

8 HSPU

Run 400 m

 

Rest 1:1

Level 4:

 

4 Rounds for total time

12 HSPU

Run 400 m

 

Rest 1:1

To Get more Awesome: 30 Ball Slams