HW Honor Roll

We are ready to roll with our Summer ’17 Hero Week, and this installation will honor fallen Marines and our Pags (on the 6th anniversary of his death, 6/29), as well as pay tribute to the foundations of Corps Fitness.
**Sunday, June 25th – 10:00AM Class (ONLY CLASS)
Monday 6/26 – Regular Class Schedule
Tuesday 6/27 – Regular Schedule (8:30AM class WILL be the Hero workout) Spin Hybrid will be as usual
Wednesday 6/28 – Regular Schedule
Thursday 6/29 (Pags) – ****Regular Schedule PLUS 9:30AM Class option to do the Hero Workout (8:45 Spin hybrid as usual)
Friday – Regular Schedule
Saturday 7/1 – FINALE 9AM! Stay tuned for details regarding our finale!!!
Saturday 7/1 – Send Off for Ike Nawa after class. More details to come!
And don’t forget to sign up for a t-shirt at the front desk. Design shown below (thank you Matthew Jackson!!)



Hero Week
We’re 5 days away!!  Hero Week Summer 2017 will be held NEXT WEEK!!  June 25 – July 1!

HW Flyer pIC

CF Kids
Parents, aunts, uncles, grandmas and grandpas, need a way to get the young ones in your life motivated and moving?  Check out our CF Kids Classes running this summer!  July 17th – 21st or July 24-28.  Choose one or both sessions to have your kids learn about respect, accountability, and teamwork with CF’s very own Mary Cochran!

Open Gym Times
Monday 10:30-11:45AM and 6:30-7:30PM
Tuesday 9:30-1:00PM
Wednesday 10:30-11:45AM and 6:30-7:30PM
Thursday 9:30AM-1:00PM and 6:30-7:30PM
Friday 10:30-11:45AM and 6:30-730PM
Saturday 10:30-11:30AM
Sunday 9:30-10:30AM

College Student Membership Rate
Holy smokes, we’re half way through summer already!!!  Welcome back to any college students who are home for the season!  Be sure to take advantage of our student rate of $70 / month (unlimited membership).  Must present a valid school ID when purchasing.  Full time students only: 12+ credits / semester.


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April Attendance Challenge…
Congratulations to our winner of the, Christine Getrost!!  Rena H and Jeanne D also won 20 loyalty points for their participation in the April attendance challenge!  Our goal was to expand the horizons of many CFers during this challenge, encouraging attendance at classes you maybe hadn’t tried.  And from what I saw, it worked!  I saw a bunch of “new” faces at many different workouts, and guess what?  You all ROCKED it.  Don’t be scared – you are a CFer, and you can do anything!

Save the Date
May 27th… Murph.  We are so thankful to Rob and Kim Rauenzahn for sponsoring the Murph Challenge at Corps Fitness again this year!!

Free Intro
The next FREE INTRO will be Saturday 5/13 at 9:30 AM with Chris

Open Gym Times
Thank you again to our PSU student trainers who made Open Gym times available over the past several months, and learned a lot in the process of observing, assisting, and teaching Corps Fitness classes.  And thank you to our CFers who made their transitions seamless!  Open gym times will remain as follows until our next crop of capable interns (fingers crossed) arrives.

Monday 10:30-11:45AM and 6:30-7:30PM
Tuesday 9:30-1:00PM
Wednesday 10:30-11:45AM and 6:30-7:30PM
Thursday 9:30AM-1:00PM and 6:30-7:30PM
Friday 10:30-11:45AM and 6:30-730PM
Saturday 10:30-11:30AM
Sunday 9:30-10:30AM

Got the Nerve Triathlon
Only a couple more weeks until race day!! Stay tuned for possible gym closing on the 20th due to Got the Nerve.  If you’re interested, consider volunteering your time – locally in Wyomissing May 17th / 18th, or at the race site May 19th / 20th.  This is also a great event for HS students to gain some community service hours, as well!  More info and links are available at gotthenerve.org

College Student Membership Rate
Welcome back to any college students who are home for the summer!  Be sure to take advantage of our student rate of $70 / month (unlimited membership).  Must present a valid school ID when purchasing.  Full time students only: 12+ credits / semester.

Fight Gone Bad
All those who Tested IN for our Fight Gone Bad Benchmark testing back in January: Now’s the time to re-test!  Please email Melissa with a time that you would like to re-test either immediately BEFORE or AFTER a regularly scheduled class during the weeks of 5/7 or 5/13.  AND…..if you didn’t test in back in January, and would like to test IN next week (and the remainder of testing dates throughout 2017), you still CAN!  Please email Melissa (same as above) and she will schedule with you a date and time!  We’ll perform this workout regularly throughout the year so you can track how much you’re improving over time!

Hero Week
Save the date!  Hero Week Summer 2017 will be held June 25 – July 1!  More details to come!

Mike Kuhn getting in the legless rope climbs!



A few closing thoughts on the Winter 2016 Hero Week honoring heroes of 9/11/2001:

In researching heroes to honor for 9/11, it was startling to learn how young so many of the victims were.  Those killed ranged in age from 2-85 years old, but an astonishing number were in their mid to late 20’s.  These young adults were just starting their careers when this mass of talent and hard work was wiped out.  One can only imagine what these men and women could have done to change the world if they had the chance.

If you haven’t visited the memorials and museum in NYC, it’s worth a trip.  Be sure to book your tickets ahead of time, and plan on spending the better part of a day in the museum.  Also, be prepared for an emotionally draining day.

image credit: Pentagon memorial

There is also a beautiful memorial at the Pentagon in Washington DC, and another in Shanksville, PA.

image credit: Shanksville Memorial

We only scratched the surface of heroes we could have chosen from for this week.  There are so many equally deserving individuals who payed the ultimate sacrifice either directly in the attacks on 9/11/2001 or in the aftermath and resulting wars.  Thank you to all who have given their lives to make our world a safer place.  And thank you to ALL CFers for making this another incredible, inspiring Hero Week!

Never forget



“New Jersey State Police Lt. Bill Fearon died Thursday December 29th from a malignant brain tumor attributed to his service during the Sept. 11 World Trade Center attacks.”

Hundreds of mourners gathered on Saturday, December 31st, to remember the 22-year veteran of the force, who worked throughout his illness.

“Fearon had been diagnosed in 2015 with the tumor, which has been linked to his response to the Sept. 11, 2001, terror attacks.”  After his diagnosis, he often dressed as Batman and shared his “no fear” motto while visiting local children’s hospitals, sharing his story to encourage kids to stay positive during their own cancer battles.

“Every day I put my feet on the ground and I look forward to winning,” Fearon said, according to the State Police post. “This is the mindset that I have, it’s about living without fear.”

Fearon is survived by his wife Janice, and their three children, Ryan, Elyse and Jessie.


“Forty percent of the victims — or 1,113 persons — have not been identified, though the city presumptively issued death certificates” (NYTimes.com).  Their families continue to live with a void in their lives, not knowing whether they will ever have closure.  Many possessions and personal items belonging to these victims have been recovered, and continue to be stored in the National September 11 Memorial and Museum (dailymail.co.uk).

As recently as March 2015, another family gained closure when the remains of Matthew Yarnell were positively identified 14 years after his death.  “Mr. Yarnell, who lived in Jersey City, had graduated in 1997 from the Heinz College at Carnegie Mellon University. He worked on the 97th floor of the south tower as a vice president and programmer analyst in technology and was one of 97 employees of Fiduciary Trust and its parent company, Franklin Templeton Investments, who were killed when the twin towers were destroyed.” (NYTimes)

More stories and recollections of 9/11 victims are presented in the NYTimes Portraits of Grief.  Information on the victims is available at the 9/11 Memorial Website.

Image: Gretchen Kaag


Athletic Center card

This card was used by Commander Dunn to access the Pentagon athletic center. Physical fitness is very important to a fighting force.  Visits to the gym also provide stress relief and an opportunity to interact with friends and colleagues.


A caisson carries the casket of Commander Patrick Dunn during funeral services at Arlington National Cemetery in Arlington, Virginia, September 27, 2001.  


Navy Commander Patrick Dunn, 39, of Springfield, MD, was killed on September 11th, 2001 when a hijacked Boeing 757 airliner smashed into the Navy Command Center where he worked as a planner and strategist.  

“The morning of September 11th, he kissed Stephanie, 31, who was two months pregnant with their first child, before leaving for work at the Pentagon. Then, for the first time, he kissed her stomach, too.

He telephoned later to tell of the terrorist attacks in New York City. After the Pentagon was hit, when he didn’t call back, something told her quickly, starkly, and clearly that he was gone.

Pat, the son of a Newark policeman, came from a Navy family. His father served in World War II and the Korean War; Pat and one of his brothers were Naval Academy graduates. He had just come off several long deployments when they met at a sports bar in Alexandria, she remembered, four years ago last week.” (pentagonmemorial.org)

Dunn’s widow welcomed daughter Alexandria Patricia Dunn on March 17, 2002.  She had red hair just like her father and was just perfect.  Stephanie has worked hard to ensure her story is shared: for her daughter, for her husband, for his beloved Navy and for all those who suffered at the Pentagon when the hijacked airliner slammed into the building September 11.  

Let’s get some today in honor of Patrick Dunn!


Hero’s Story: Bretagne

Bretagne   Bretagne_2
Bretagne and her handler, Denise Corliss, were deployed at Ground Zero by Texas Task Force 1. Bretagne was part of the Texas search-and-rescue contingent and one of about 300 dogs to comb the wreckage in the harrowing aftermath of the attacks that killed 2,750 people in New York City alone.”

She was euthanized in June 2016 at the age of 16, believed to be the last living search and rescue dog who participated in the effort after the September 11th attacks in the US.  

“Corliss recalled to NBC’s Tom Brokaw a few years ago how searchers and rescuers “would come by to pet her and thank her,” adding, “And so it became the unexpected role of therapy dog.”

Bretagne (pronounced Brittany) also responded to disasters such as Hurricanes Katrina and Rita. After her retirement at age 10, Bretagne aided other search dogs in training and volunteered at a reading program at a local elementary school.”

Click this link to learn more about Bretagne and see more photos of her in action and during her retirement years!


Hero Workout Story:
DT – Timothy Davis


Matt Mensch said he and Timothy P. Davis were paired up in training in the Air Force. It was hard on him, Mensch said, because Davis was so good at everything. And while at first he thought Davis was something of a blowhard, he learned to respect his fellow airman.

“There’s a difference between being cocky and being competent,” Mensch said. “Whatever he did, he did it right.”

Davis, 28, of Aberdeen, Wash., died Feb. 20, 2009 near Bagram when his vehicle hit a roadside bomb. He was a 1999 high school graduate, having excelled as a wrestler in his home town.  

“He was, mentally, the strongest person I have ever known,” said Jesse Huggins, Davis’ best friend since Little League. “There are things that in life are so difficult, no one else is willing to volunteer for. He would.”

One of those things was the 800 meter race in track, which is notorious for being tough and was Davis’ preferred event. Huggins recalled seeing Davis throw up after many races, because he had pushed himself so hard.

Davis, who had previously earned a Purple Heart, is survived by his wife, Meagan, and son Timmy Jr, who was just 1 at the time of his father’s death. (militarytimes.com)


AGuntalAlayne Gentul

Alayne Gentul was more than a manager. She was a friend with a great sense of humor, a terrific personality and “a smile that will light up the stars,” former colleagues said in a tribute to her.

Gentul, senior vice president of human resources for Fiduciary International, died in the Sept. 11 terrorist attacks in New York. But her memory lives on in many ways, said her husband, Jack Gentul of Mountain Lakes, N.J.

She was on the 90th floor of 2 World Trade when the first plane hit, but she went up to the 97th, because she thought it was her responsibility to get everybody out. It was particularly difficult to get the people in technical support out, because they were backing things up.

Alayne Gentul was 44, had been married for 23 years.  Huddled with eight others, she phoned her husband, the dean of students at New Jersey Institute of Technology, to tell him she loved him and their two boys, Alex, 12, and Robbie, 8.

“At least we got to say goodbye,” he said. “So many didn’t. And I know she did something decent. The chair of Fiduciary told me at least 40 people are alive because of Alayne.”

Workout: White
5 rounds
3 rope climbs
10 T2B
21 OH walking lunges (45/25) (R/L = 2)
400 m run

Ashley White’s Story:

1st Lt. Ashley White Stumpf was killed during combat operations in Kandahar Province, Afghanistan on October 22, 2011 when the assault force she was supporting triggered an improvised explosive device. As a Cultural Support Team Member on her first deployment to Afghanistan, White selflessly served. Ashley’s actions exemplify the highest commitment to duty, honor, and country. In every instance she served with distinction in support of the Task Force and our great nation.

Ashley was born on September 3, 1987 to parents Robert and Deborah White. Ashley is survived by Robert, Deborah, her twin sister Brittany, brother Josh, and husband Cpt. Jason Stumpf. Ashley was a graduate of Marlington High School (2005) and Kent State University (2009). Ashley is remembered not simply as an exemplary soldier but as the best daughter, sister, wife and friend anyone could hope to have.
Ashley was very into fitness and is profiled in a Yahoo News story about “the team that trains together, stays together.”  

Nothing embodies the CF spirit more than the idea that combined suffering with those around you, regardless of their background, bringing you closer together.  Hers was the first official “Hero WOD” dedicated to a female soldier, which is fitting for today as we honor a female civilian hero from September 11th.