The Third Alarm

10 Pull-ups
30 Box Jumps
30 Dive Bomber Push-ups
10 Pull-ups
30 Thrusters
30 Wipers
10 Pull-ups
30 Lunges
30 Burpees

Click here for a description of the Dive Bomber push up

Thruster is pictured above. Most people could do this using around 95 pounds.

Wipers are pictured above. You can use just the bar. Keep is steady and move your feet from one side to the other and back to center. That is one rep.

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Cardio Performance Test

Squad 3's crew check the aircraft for fuel leaks. Photo by Martin Grube.

Run 5k for time. Make sure you get a good warm up first then start your 5k. Cool down with an easy run afterwards.

Warm up at least 20 minutes of light to moderate running

5k race pace

Cool down at least 20 minutes of light running.

Rest Day. Does your crew workout together?

Time once again to let those muscles heal. Today's rest day question is this: Do you and your crew usually workout together or does everyone seem to do their own thing? What do you prefer, group workout or solo workout?

Lower Body Weights

Yesterday we worked out in the gym with our upper body, today we will do the same with our lower body. The focus today is also strength and power. The format will be the same. You will do a primary exercise and have 3 minutes between those sets. During the 3 minutes you will do an assistive exercise.

Single leg squat on the Smith machine 3 sets of 6 reps.
During the 3 minutes you will actually rest, no assistive exercise.
Lateral step ups (stepping up on a box on the side, one leg at a time) 3 sets of 6 reps per leg.
During the 3 minutes you will do 10 reps of hip flexions. Standing straight up bring you flex at the hip and bring you past 90 degrees. Its not a kick so keep that knee bent.
Stiff legged deadlift 3 sets of 5 reps. With the barbell on the ground lift it up while keeping you legs straight.
During the 3 minutes you will do 20 reps of supermans. Lying face down lift you arms, head and legs off the ground and hold it for a second.

Upper Body Weights

Although I don't believe in a workout program built around weights, I do believe weights can play a part in any workout plan. So today its time to hit the gym. This workout is to build strength and power. During the rest phase of the primary lifts we will be doing assistive work.

Dumbbell Bench Press 4 sets of 6 reps. 3 minutes rest between sets.
During the 3 minutes perform 8 reps of alternating bicep curls.
Pull ups 3 sets of 8 reps (wide grip). 3 minutes rest between sets.
During the 3 minutes perform 8 reps of lateral shoulder raises.
Bent over rows 4 sets of 6 reps (close grip). 3 minutes rest between sets.
During the 3 minutes perform 8 tricep extensions.




Do you wear your seatbelt while donning your SCBA. Check out this video for a great company drill that might save your life.

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Run, Reverse, Repeat

Run Forward for 1/2 mile then backwards for 1/4 mile (you can change the distances to suit your needs). Repeat 4 times.


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The Fourth Alarm

You can set this workout up however you want. You may have to make adjustments to meet your needs and your facility. Let me explain how I set this workout up for me and the Recruits of TRFA 118 and you can make whatever adjustments you need.

1. We started with 10 push-ups
2. Then it was a run through a rolling trail.
3. Then 10 Turkish Get ups with 35 pound weights. See video below. Remember the primary rule to a Turkish Get up is to keep your arm straight and over you the entire movement.
4. Then is was another run.
5. Then 10 pull-ups.
6. Then another run and back to the push-ups.
7. Repeat for a total of 4 laps.

The total amount of running per lap should be about 1/2 mile to 3/4 mile. When the entire workout is done you would have done about 3 mile run, 40 push ups, 40 Turkish Get ups and 40 pull ups.

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