Saturday, July 26, 2008

Hose Bowling

This is a very fun and challenging game you can play at the firehouse. Take sections of rolled 1-3/4" hose (50 foot sections). Find something to use as pins. We use 5 gallon water jugs. Find something that will fall if hit by a hose. Set the pins up (5 pins) with one in front, two in the next row behind and then two in the next row fanned out behind. Measure out about 30 feet from the pins, that is you line.

Divide your crews into two teams. For large crews you can set up multiple lanes. Each set should have three rounds (so adjust your teams or the workout to meet your needs).

During each round, each pin is worth a certain number of a certain workout. If the pin gets knocked down, those reps go to the other team. If the pin stays upright, those pins go to the team that is bowling. If someone lets go of the hose while bowling, the reps are doubled and go to the bowling team.




Here's your rounds:

Pull ups: 2 reps per pin
Push ups: 4 reps per pin
Sit ups: 6 reps per pin

So for round one each person that bowls has 10 pull ups they are playing for (2 pull ups for 5 pins). If you knock down 2 pins, then your team still does 6 pull ups and the other team gets 2 pull ups. Then the other team bowls still going for pull ups. So total for three bowls per team per round there are 60 pull ups, 120 push ups and 180 sit ups that will be divided between the teams.

The best way is to play the whole game and then everyone does the pull up, push ups and sit ups at the end.

Friday, July 25, 2008

Cardio Workout


Dismal Swamp on fire. Photo Tony Defalco
What ever the cardio workout of choice may be, do it for at least 60 minutes and the effort should be about 85% of max (able to hold a conversation but maybe speak 5-6 words at a time.)

Post exercise and time to comments.

Thursday, July 24, 2008

Rest Day




Check out this video and how quickly fire conditions can change.

Wednesday, July 23, 2008

Sprints

Fire at large warehouse in Virginia Beach. This fire eventually went to 4 alarms.
Photo by Martin Grube

30 x 200 meter sprints.

Start your watch at the beginning of the first sprint. At 1:30 start the second sprint. At 3:00 start the third sprint...and so on.

You have 1:30 to complete each sprint. The faster you run the more time for rest you will have. Total workout time should be 45 minutes.

Post comments about workout.


Tuesday, July 22, 2008

Pull Up Drill


Start your clock. In the first minute do one pull-up. In the second minute do 2 pull-ups. In the third minute do 3 pull-ups... Keep doing this until you can not do the required number of pull ups in that one minute period.

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Monday, July 21, 2008

Tire Drag


For this tire drag workout you will need to drag it for a long distance. This isn't a race (well I guess every thing's a race), but total time dragging is what is important. If you have a trail or small hills use those to add a challenge. Total time dragging should be about 30 minutes.

Post time and approximate distance to comments.

Sunday, July 20, 2008

The Ups

5 Pull-ups
10 Push-ups
15 Sit-ups

Do as many rounds as possible in 20 minutes.


video

Compare to 6/30/08

Post rounds to comments