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.