200 meter Run
40 Wall Ball (20/14 lb)
20 Squat Cleans (135/95)
400 meter Run
30 Wall Ball (20/14)
10 Squat Cleans (135/95)
800 meter Run
20 Wall Ball (20/14)
5 Squat Cleans (135/95)
This Firefighter Hero WOD is dedicated to Joseph Maloney, FDNY, Ladder 3, who was killed on September 11, 2001.
"You probably think you know Firefighter Joseph E. Maloney. Son of a cop; grandson of a fireman; married forever to Kathy, the pretty, tough-talking nurse; father of Joe, 10, and Megan, 7.
Sure, you know Mr. Maloney, 45, of Farmingville, N.Y. He is the tall, dark and handsome type who keeps the muscles pumped and the prankster side buffed. Every firehouse has one ‹ or a dozen ‹ like him. He's driving the Ladder Company 3 truck in Manhattan, spots a yuppie couple sipping lattes outdoors, and blaaatt! he smacks that horn, rattling them and their cups. And he's wearing a "borrowed" chief's uniform, baby powder graying his hair, haranguing a quivering probie (new firefighter). You know him?
Not at all. Meet Mr. Maloney, who never mentioned fear or death, who cared more about being a hero dad than a hero firefighter, although he was both. Recently, Mrs. Maloney was going through paperwork ‹ he was fastidiously organized ‹ and found a note, stuck between the kids' birth certificates, dated 1995. "Honey, if I die and if on the F.D.N.Y.," he wrote, "you will fare O.K." Tax instructions followed, and an admonition to a giddy shopper: "Don't spend a lot of money." It concludes: "I love you, Joseph and Megan. Sorry I had to leave you so early. Your father and husband, Joseph E. Maloney."
Around Ladder Co. 3 on 13th Street and Third Avenue in Manhattan, Joseph Maloney was known as "Big Joe"-and with good reason. At 45, he still cut an imposing figure: 6-foot-3 and 270 pounds. To stay in shape, he spent hours pumping iron. Sometimes, another beefy firefighter would lift a personal best. Then "Big Joe" would come over, casually add 10 pounds to the bar and lift it with aplomb, keeping his rival's ego firmly in check.
That strength came in handy when a fellow firefighter once fell into an elevator shaft of a fire-damaged building. "Big Joe" stretched one brawny arm into the hole and plucked out the firefighter like a sack of potatoes.
Maloney also did heavy lifting at home. He and his wife, Kathleen, a nurse at Long Island Jewish Medical Center in New Hyde Park, decided they would shoulder the parenting load together. "We didn't have children for other people to raise," Maloney would say. They arranged their schedules so that they could care for their children, Joseph, 10, and Megan, 7, even if that sometimes meant handing the children off in the parking lot of LIJ."