Saturday, August 16, 2008

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?

Friday, August 15, 2008

Rise Above the Competition

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

50-60 flights.

Post time to comments.

Thursday, August 14, 2008

Body Weight Fitness

25 Rounds of:

5 pull ups
10 push ups
15 squats

Post time to comments.

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


Deputy Chief Donna Brehm
Virginia Beach Fire Department

Wednesday, August 13, 2008

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.

Tuesday, August 12, 2008


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

Post time to comments.

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

Monday, August 11, 2008

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?

Sunday, August 10, 2008

Lunge Forward

1/4 mile (400 meters) walking lunges.

Post time to comments.

Compare to 7/12/08