Rest Day. What is your sport?

Take this day to rest. It is needed.

Today's rest day question: Are you a competitive athlete? What is your sport? Does training for your sport help you perform you job as a firefighter?

Rise Above the Competition

Stair climbing. Load up like you are fighting a high rise fire.

50-60 flights.

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Body Weight Fitness

25 Rounds of:

5 pull ups
10 push ups
15 squats

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It is with deep sadness we must advise you of the passing of MFF William D. “Duke” Lee, Jr. Duke passed away this morning while resting comfortably at home. His death is a line of duty death and we are working with his family on arrangements. MFF Tim Trail and a VBFD Honor Guard liaison are with the family now. Please keep Duke’s family in your thought and prayers during this difficult time. Viewing- 8/13 and 8/14

Corprew Funeral Home - 1822 Portsmouth Blvd, Portsmouth VA, 23704

Wednesday night the 13th 1700 until 2000

Thursday the 14th 0900 until 2000


Funeral- 8/15, 1100

Tabernacle Christian Church 2500 East Washington St, Suffolk VA, 23434

Internment 8/15, following funeral

Greenlawn Memorial Gardens, 3920 Airline Blvd, Chesapeake VA, 23321

Respectfully,

Deputy Chief Donna Brehm
Virginia Beach Fire Department

Cardio Workout

At least one hour of cardio while maintaining a heart rate of 85% of your max heart rate. If you do not have a heart rate monitor, this is the pace that you should barely be able to hold a conversation.

Post workout, distance and time to comments.

21-15-9

You will do 3 rounds of this workout. The first round you will do 21 reps, second round 15 reps and third round 9 reps per exercise.

95 pound Thrusters (click here to see a picture of a thruster)
Pull ups
Sit ups

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Officer Mike Phillips was killed Thursday during an undercover operation in Virginia Beach.

Rest Day. Do you workout more at the station or on your off time?

Photo taken by a citizen (Tom Barbee).

Todays rest day question is this: Do you primarily workout at the station while on duty or at home off of duty?

Lunge Forward

1/4 mile (400 meters) walking lunges.

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Compare to 7/12/08