Friday workout #4

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursday with Ms. Shepard #4

One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.

Workout #15

Phase 3: Extricate yourself

Now you’ve made it to the window. You notified command and have to pull yourself up the window. Once on the windowsill you are spotted by TL408. The bucket operator moves the bucket to you and grabs you. The call is made to command and you are sent to M410 for evaluation and treatment.


21-15-9

KB Swings (15#, 25#, 35#)
Push-ups
Squats
Sit-ups

View Workout #11 to explain "21-15-9"

Run 400m

21-15-9

KB Swings (15#, 25#, 35#)
Push-ups
Squats
Sit-ups

5 rds:

3 weighted pull-ups (with DB between ankles)
6 dead hang pull-ups
9 kipping pull-ups

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. If you can't do pull-ups, do an alternate and gauge it for you. Just make sure you complete the number of reps for the pull-ups Get the form down then go up in weight for all exercises! Gauge the workout for you.

Workout #14

Phase 2: Move debris to extricate yourself

You have now moved all the debris from on top of you and can see some light that could be a window to your left and about arms length high above you. The light is about 10’ from you but there is a lot of debris between you and the light. You radio to command and go for it, clearing your way to the light.

4 rds:

Run 800m
25 Thrusters (15#, 25#, 35#)
50 Push-ups

View "Thrusters and Push-up" video to review proper movement and form.

Abs: 50 side cruches (each side)

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.

Workout #13

Phase 1: Remove debris from on top of you, get-up, call for Mayday.

The floor falling on you disorients you. Now on your back with large amounts of debris on top of you, you need to get free. You need to push wooden trusses, and furniture off of you. There seems to be a lot but it seems as if you could push it off of you enough to make a mayday call and then continue to remove debris

4 rds:

5 Turkish Get-ups, Right side (15#, 25#, 35#)
5 Turkish Get-ups, Left side (15#, 25#, 35#)
20 pull-ups

View "Turkish Get-up" video to review proper movement and form.

Abs: 50 Sit-ups

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.

Town House Fire: Self-Rescue

Situation:

Today you are riding E410. The engine is cooking dinner today and is out at Giant when you receive a call for Fire Alarm in a Town House on Madison Lane. Luckily you are near the meats, so you ask the guy behind the counter to put the cart in the refrigerator letting them know you will be right back. You make your way out to the rig, and don your bunker pants, and coat.

Upon pulling up in front of the house the driver pulls up to the back of T410, who has just arrived on scene, leaving room for the truck driver to pull ladders from the back of the truck. The officer reports a 2 story, end unit, town home, lightweight construction, fire showing from 2nd floor, A side, D quadrant window. Your officer cannot take a lap and asks for a report of C side from the 3rd engine. Getting out of the engine you see light fire from the window. It is confirmed by a neighbor that no one is home. The officer yells to grab a 200’ attack line and get it to the front door. After staging the line and donning your mask, the truck forces the front door and you make entry.

The first floor conditions are not bad, a little smoke. The officer directs you to the stair where you ascend to the 2nd floor where you are met by the truck officer who tells your officer the fire is in the last room on the left. Pulling the hose line you make it down the hall, but the hose is coming up short. Smoke conditions are heavy and it is getting hotter. Your officer tells you to stay put for a second while he goes back to see what is the problem. Seconds later you a crack and pop. Before you can react, parts of the burned through trusses from the attic collapse on top of you.


Objective:

Remove debris from on top of you, get-up, call for Mayday, clear additional debris to completely extricate yourself, and then egress the structure.

Timeline:

Conditions in the home are worsening due to continued fire damage. Smoke and heat levels are rising, making it increasingly difficult to navigate.

Self-rescue should be done as quickly as possible, to avoid death. It is not known exactly how long the before the rest of the building becomes unstable, but it is obvious that every second counts.

Friday workout #3

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursday with Ms. Shepard #3

One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.

Workout #12

Phase 2 - Extinguish fire and Conduct overhaul operations

Once care is transferred, you are directed by your officer to pull a 200 ft. attack line from E426 and bring it to the front door. You do so and once the hose line is charged and bled, you make entry. You then move upstairs, show your officer where the fire is located and begin to extinguish it.

The fire is knocked down and you still have air left. Your officer instructs you to get a “hook” and begin overhaul while the Truck finishes laddering the structure. You and your partner get pike poles from the tool cache in the front yard, re-enter the structure and begin pulling ceiling. After overhauling the room the Truck comes up to finish. You, your partner and your officer report to command and move to rehab. After hydrating and getting your vitals taken, you are cleared by the Rehab Officer to begin re-racking hose and cleaning up gear from the fireground.

3 rds:

20 DB Thrusters 15#, 25#, 35#
20 Pull-ups
Run 400m (meters)

Work hard on this one. Gauge it for you and remember work smart. Try to push yourself. The weights are light, medium, and heavy. Form is more important than weight.

Rest

Practice Trukish Get-ups.
Start with no weight to get the movement, then add a little weight. The weight should be no more than, or exceed at any point 20#. Once you have the movement and form down, you can try a little heavier weight but don't over do it. Be Smart!!!

Do an Ab exercise. Choose anyone you want to do and record the data.

Workout #11

Phase-1: Locate and Extricate the victim

After donning your masks, you crawl to the room and initiate a search. Your partner stays at the door with a handlight and keeps you oriented as you move in. You can feel a little heat but can see nothing. Taking a right hand search pattern you work your way around the room finding a small child on the floor near the window on the C side. As you begin to drag him you can see a small fire along the B side wall. Upon getting the child into the hallway you hear breaking glass as T422 vents the windows with ladders on the B side. The smoke lifts and the small fire grows quickly. You and your partner get the child outside to the crew from M426.

Run 800m

40-30-20-10

Push-ups
Sit-ups
Squats

Example below:

40 Push-ups, 40 Sit-ups, 40 Squats
30 Push-ups, 30 Sit-ups, 30 Squats
20 Push-ups, 20 Sit-ups, 20 Squats
10 Push-ups, 10 Sit-ups, 10 Squats

Run 800m

5 rds:

5 DB clean and press Right side 25#, 35#, 45#

5 DB clean and press Left side 25#, 35#, 45#

View "Clean and Press - DB - Single Handed - video" for example of how to perform workout.

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.

House Fire Rescue

Situation:

Today you are riding E426. At 0300 hours the tones sound and you are awakened to report of a fire alarm in a house on Edsall Rd. As you roll out of bed, your driver says, “Not again, that’s the 3rd time this week for the same address.” You make your way out to the rig, and don your bunker pants, and coat.

Upon pulling up in front of the house the driver pulls past to leave room for T422, who is also on the call. The officer reports a 2 story single family, light weight construction, nothing showing from sides A, B, D. Your officer says he’s going to take a lap and for you and the FF to investigate the inside. After knocking at the door and using the door bell you are greeted by a sleepy young man. The situation is explained and he allows you to enter and investigate.
As you enter the first floor conditions are clear. As you make the stairwell to the second floor there is a light haze. It seems it is coming from a closed door down the hall and toward the C Quadrant. You report your findings to the officer. As you do the young man states, “That’s my little brothers room.” The FF runs to the room and opens the door. The hallway is instantly charged with smoke. You immediately instruct the young man to leave after asking if there’s anyone else in the house. He says, “Yeah, my brother is in there”. You quickly radio your officer, advise him of conditions and that there is possibly one trapped. You and your partner take a knee and don your masks.

Objective:

Locate and Extricate the victim, Extinguish fire and Conduct overhaul operations


Time Line:

Conditions in the home are worsening due to continued fire damage. Smoke levels are rising, making it increasingly difficult to navigate.

Rescue should be done as quickly as possible, to avoid any further incidents. It is not known exactly how long the building will be stable, but it is obvious that every second counts.

Workout #10

Run 1 mile

5 rds:

5 pull-ups
10 push-ups
15 squats

Run 1 mile

Keep the motovation high!

Keep pushing

Good work everyone. I know the last workouts were not easy. When has any workout I've given you been easy? I know you all are working hard and it is hard to get your workout in during your internship. Some of you are very busy. I understand. Try to make time for your workouts. It will pay off big in the end. If you can't complete the full workout, ask yourself can I do it later? Can I do it now? What can I complete? Whatever your answer is, do what you can and never cheat yourself. Post your data and results on the page. It will help you along the way. Remember your goal and what you are striving toward. Focus and hard work will get you there. When you signed up for this job, no one said it would be easy. This job is not easy. It's a career and a life change. 

Final quote: " The only easy day is yesterday!" one of my favorites. I have worked with you all and know what you can do. Push hard and Keep pushing.

Friday workout #2

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursday with Ms. Shepard #2

One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.

Workout #9

Phase III – Evacuate

RIT will carry down firefighters out of the building via the same route used to come in. RIT members will have to share the burden of carrying both members.

Phase III – Evacuate

For a two person team:

10 rounds of

Fireman’s carry your partner 100 meters

25 body weight squats (both members) (not your own body weight your partners)

Once each member of the team has done this – it will count as 1 round

For an individual:

4 Rounds of:

400 Meter 50lbs Sand Carry (alternates: Suit case carry: 20#DB / 25#DB / 30#DB or 1 - 50' section of 3" hose)

50 Squats with Sand Bag (alternates: Air Squats, 1-50' section of 3" hose, DB Squats, or Front DB Squats: 20#DB / 25#DB / 30#DB)

Remember to gauge all your workouts as needed. Work smart!

Workout #8

Phase II – Extricate

Heavy furniture and beams will need to be moved to access and then free the down firefighters. Minimal first aid can be given prior to moving, but it must be done quickly to minimize the possibility of another incident.

4 Rounds of:

10 Deadlift (95lbs – light / 115lbs – medium / 135lbs – heavy)

10 Knees to Elbows

4 Rounds of:

10 Overhead Squat (PVC pipe, wood dowel– light / 30lbs- medium / 45lbs – heavy) If you've never done them start with PVC pipe, wood dowel.

10 Kettlebell Swings (15lbs – light / 25lbs- medium / 35lbs – heavy)

Choose one of the 2 exercises listed:

30 Clean and Jerks (45lbs – light / 55lbs – medium / 65lbs – heavy) if you know how to do them.

If not,

30 Deadlifts and Shoulder Press (45#, 55#, 65#)

Remember do what you can. Be smart about your workout!

Workout #7

Phase I – Locate

RIT will enter at street level and take the eastern stairwell to the 8th floor.  They will then have to cross over to the other side of the building (due to damage of the eastern stairwell) and resume their ascent via the western  stairwell.  Once on the 16th floor, the team will proceed almost the total length of the building east to the area where the firefighters are trapped.

The extensive damage to the building will make navigating the stairwells and the floors difficult.

Run 400 Meters

5 Rounds of:

10 Lunges (each leg)

10 Squats

10 Burpees

Run 400 Meters

5 Rounds of:

10 Jumping Lunges (each leg)

10 Tuck Jumps

10 Burpees

Run 400 Meters

OPERATION: MAY DAY

Situation:

During a large 2 Alarm Fire at Cameron Run Terrace, E411, E409, E207, E405, TL405, T411, R411, M411, BC406, BC405, EMS 405, EMS 406 on the 1st alarm. E424, E437, T424 and others on the 2nd alarm.  There is a confirmed report of fire on the 16th floor and the first alarm is on the floor battle the blaze and rescue any trapped civilians.

Just seconds ago a MayDay call came in from within the condominium complex.  The MayDay call is a radio signal of a lost/down/disabled firefighter.  The call triggers immediate and focused rescue effort by the Rapid Intervention Team (RIT).

You have been tasked as a member of the Rapid Intervention Team – a group of 4-6 firefighters standing by at all working incidents to perform rescue of fellow firefighters with minimal loss of time.

The call reported that two firefighters had been trapped on the 16th floor of the condominium due to a structural collapse of a ceiling that was made up primarily of heavy wooden beams.  Both of them are pinned under a beam and have sustained injuries.  Both are alive and able to communicate.

The area of the collapse was used as a storage area of furniture, so there are  expected to be heavy objects that will need to be cleared out of the way.

Objective:

Deploy RIT to Locate – Extricate – and Evacuate down firefighters.  

Time Line:

Conditions in the condominium are worsening due to continued fire damage.  Smoke levels are rising, making it increasingly difficult to navigate.

RIT Rescue should be done as quickly as possible, to avoid any further incidents.  It is not known exactly how long the building will be stable, but it is obvious that every second counts.

from brassringfitness.com

Time

One more thing. When I said to time your workouts, that doesn't mean what time of day you are doing your workout. It means how long it took you to do a workout. As in use a stopwatch. You have one on your cellphone or your watch. It may be a good idea to go get a stopwatch. There are a lot of very cheap ones out there. 

Starting with next weeks workouts

With next weeks workouts, I will including weight that is recommend to be used for the given exercise. When it is posted you will see 3 different weights. The first number will be light weight, second medium, and third heavy. Make sure you note the weight used in the comments along with your data. If you decide to go outside of the weights given, make sure you note the weight used in the comment section. For example, if the workout is:

5 rds:

10 pullups
10 push-ups
10 squats
10 deadlifts 35#-45#-55#

Your data in the comments section could look like:

LT Key
all deadhang pullups, no breaks
good form on pushups, no breaks
good form on squats, no breaks
DL (deadlifts) 55#KB(kettlebell), or DB(dumbbell), no breaks

You could add more to the comments. Notice I did not put a weight for squats. It is because there is no weight listed for squats. This makes it no weight or "body" squats. This will go for every exercise. If no weight is listed it is a no weight exercise. If you choose to use weight make sure you record it. However becareful, there maybe a high amount to reps you are performing. Do not cause injury to yourself.

If you have any questions please write it in the comments section of the workout you have the question about. Others may have the same question. If it's a question un related to the workout you can ask it in the comments section labeled "end of week _" or any other section that is not a workout section.

Friday workout

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursdays with Ms. Shepard

One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.

Note from LT Key

It is my understanding that there has been question about how much weight to use and how to adjust your workouts to meet your needs or your fitness level. I will begin to include weight with the workouts. I can also address you individually as needed for adjusting to meet you needs and level. If you have any questions about a workout or would like to do an alternate, put it under the comments for the workout. I check it regularly and can respond quickly. I will try to make sure the workout is posted the day before so you can plan and ask questions. For now, if there is no weight listed beside the exercise then there is no weight for the exercise. If there is a weight listed and you think it's too much or too little, use less or more. Make sure you are smart! Using more may seem cool until you have to spend a month or 2 you could be training to recover from an injury. On the other side, using less may seem better until you get in a position in which you wish you had done a little more, pushed yourself a little more for the given situation. Thus is the on going fight of the athlete. If you have any questions please contact me. Keep training and don't get injuried.

Workout #6

Run 5K (3.2 miles) for time

Workout #5

5 rds:

20 Shoulder Press (use light weight)
20 Squats
20 Push-ups

Time entry event and record data

Workout #4

Run 1 mile

3rds:
10 pull-ups
20 push-ups
30 squats

Run 1 mile

End of Week 1

Good work. Any questions on last weeks workout or any other questions regarding the internship or Recruit Training?

Workout #3

Run:
5 mins Easy intensity (you can talk but not in full sentenses)
5 mins Moderate intensity ( down to single words)
5 mins High intensity ( can hardly breath much less talk)
Turn around- Run back- Negative split- Record time

Workout #2

5 rounds:
10 pull-ups
20 medium weight DB Swings
20 deadlifts

Workout #1

5 rounds:
5 pull-ups
10 push-ups
200m run

Last Weeks Workouts

I need you to post your data in the comments section. I will up date the page daily to weekly.