Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Situps:
2x40 reps

Run:
2 miles in 16 mins

Stretch and done.

Warmup

LC:
7 mins @ 2x24kg; 6 rpm = 42 reps

Pushup/Chinup:
10x 3/3 @ 50 lbs vest

Stretch and done.

Day 4 of SCBA Survivor Course:

Geared Calisthenics (Time spent in the top and bottom positions of all the exercises)
150 push-ups
200 jumping jacks
150 mountain climbers
100 sprawls

Geared run:
1 mile

Obstacle course:
*Tire & sledge hammer- 10 lbs hammer; 25R/25L
*Dummy carry- 150 lbs for 50ft
*High rise pack: 50 lbs of hose up and down 3 stories
*Hose Hoist- 60 lbs; 2x up and down 3 stories
*Victim Rescue- wall search and drag 150 lbs dummy drag out of building on hands and knees
*Equipment Carry- total of 70 lbs for 1/4 a mile
*Pike Pole Pulldown- 25 reps @ 50 lbs
*Attic crawl- 15 ft
*March in place for 10 mins

Run:
4 miles in 36 mins

Stretch and then drill work in gear all day, most of which was a spaghetti drill. Blacked out and in gear, you are given an end of hose and must follow it on hands and knees though a drenched 3 story maze and end on the same length of hose. There are numerous false hoses in there knotted up as well as 4 real sections. The hoses go up and down stairs, through scuttle holes, and through obstacles. We had to do all 4 hoses. Average time on a length of hose was 40-60 mins.

Finished with all that and I'm glad I'm done. This stuff was fatiguing as hell. Now to rest, get to a station, and start back towards CMS.

Day 3 of SCBA Survivor Course:

Geared Calisthenics (Time spent in the top and bottom positions of all the exercises)
150 push-ups
200 jumping jacks
150 mountain climbers
50 sprawls

Geared run:
1 mile

Obstacle course:
*Tire & sledge hammer- 10 lbs hammer; 25R/25L
*Dummy carry- 150 lbs for 50ft
*High rise pack: 50 lbs of hose up and down 3 stories
*Hose Hoist- 60 lbs; 2x up and down 3 stories
*Victim Rescue- wall search and drag 150 lbs dummy drag out of building on hands and knees
*Equipment Carry- total of 70 lbs for 1/4 a mile
*Pike Pole Pulldown- 25 reps @ 50 lbs
*Attic crawl- 15 ft
*March in place for 10 mins

Run:
3.5 miles in 28 mins

Stretch and then drill work all day in full gear including 2 live fire evolutions.  The last one was a basement burn that was freakin' toasty.

Day 2 of SCBA Survivor Course:

Geared Calisthenics (Time spent in the top and bottom positions of all the exercises)
150 push-ups
200 jumping jacks
150 mountain climbers
45 sprawls

Geared run:
1 mile

Obstacle course:
*Tire & sledge hammer- 10 lbs hammer; 25R/25L
*Dummy carry- 150 lbs for 50ft
*High rise pack: 50 lbs of hose up and down 3 stories
*Hose Hoist- 60 lbs; 2x up and down 3 stories
*Victim Rescue- wall search and drag 150 lbs dummy drag out of building on hands and knees
*Equipment Carry- total of 70 lbs for 1/4 a mile
*Pike Pole Pulldown- 25 reps @ 50 lbs
*Attic crawl- 15 ft
*March in place for 10 mins

Run:
3 miles in 28 mins

Stretch and then drill work all day in full gear.

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Circuit w/ 50 lbs vest and mask:
3x thru-
5 pushups (super slow pause at top and bottom)
40 mountain climbers
50 high steps (knees to belly)
40 arm rotations

Stretch and done.

-PT test-

Push-ups:
92 reps

Sit-ups:
89 reps

2 mile Run:
13:01

Stretched and done.

100% in all of them. Bells tomorrow

(no title)

-Drill Field-

Warmup

Masked Run:
2 miles in 16:32

Obstacle Course:
1x thru w/ full gear (approx 50 lbs)
Crawl course (attic like obstacles)
Confined space tube crawl- 50 ft of 24 inch tube
Sledge & Tire- 50 per side w/ 10 lbs hammer
Balance beam- 25 ft w/ 20 lbs hose roll
Hose hoist & lower- 2x up and down 50 lbs hose on utility rope, hand over hand to 4th story

Geared Calisthenics:
40 pushups
40 mountain climbers
40 jumping jacks
40 up/downs (burpee sans push-up)
40 arm rotations


Stretch and done.

-Drill Field-

Warmup

Masked Run:

2 miles in 18:00

Obstacle Course:

1x thru w/ full gear (approx 50 lbs)

Confined space tube crawl- 50 ft of 24 inch tube

Tire Flip - 40 yrds @ 250 lbs 

Sledge & Tire- 20 per side w/ 10 lbs hammer 

Balance beam- 15 ft w/ 20 lbs hose roll

Scuttle Hole Climb in blacked out mask- up and back down

Confined space maze- masked blacked out

Geared Calisthenics:

40 pushups

40 mountain climbers

40 jumping jacks

40 arm rotations

-Home-

Half-Snatch:

05:30 mins @ 22kg; 35/35

Stretch and done.

Went to a cosplay convention with the wife over the weekend.  Only exercise was 80 pushups on Saturday morning and then using only the stairs to go from floor to floor.

-Today @ Home-

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Weighted Circuit w/ 12 lbs pack & SCBA Mask:
*5x thru*
10 pushups
40 mountain climbers
4 chin ups
40 jumping jacks

Arm rotations:
150 reps

Stretch and done.

-AM-
Situps:
50 reps

Stretch

-PM-

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Run:
1 mile in 06:31

Stretch and done.

Overall not a bad day.  Spent all day at the drill field working extrication scenarios, which means being in full gear and lifting heavy hydraulic tools all day to cut up cars and trucks so that we can rescue "victims".  Lots of heavy lifting and definitely sweated a ton.

LC felt pretty breezy.  Legs are feeling snappy when I want them to and my wind is not really an issue at this pace at all.  Feet were a little sore, probably from being in bunker boots all day followed by this.

Run was tough as it is a hilly mile, basically a bowl (down, up, & back).  Still felt good to turn up the speed though.

Warmup

Masked Run:
2 miles in 16:00

Pushups:
50 reps w/ 10 lbs pack
50 reps @ BW

Situps:
2x40 reps

Stretched and done.

Warmup

LC:
7 mins @ 2x24kg; 6 rpm = 42 reps

Weighted circuit w/ 50 lbs vest and SCBA mask:
3x thru in 05:36
10 pushups
40 mountain climbers
40 high steps in place
40 arm rotations


Stretch and done.

-Drill Field-

Pushups:
50 reps GtG

Hose Evolution (Switch, Load, & Go):
3 story basement fire w/ entry from top floor; 4x thru

-At Home-

LC:
5 mins @ 2x28kg; 4 rpm = 20 reps

Chins:
2x10 @ BW

Stretched and done.