Today I’m working a swap time shift, so I am working the second half of a 48 hours. I really enjoy each time I’ve worked with this crew. Everyone works out together and its easier to get yhe workout done when you’ve got others to motivate you. Today’s workout seems easy on paper, but it was a butt kicker.
Step 1 was to put on our full bunker gear including helmet, mask, regulator, and air pack. We started on one side of our parking lot and completed 15 pushups and 15 air squats. Then we walked across the parking lot to the next station which was 15 dumbbell swings (20#). The last station was bear crawls for the length of 5 parking spots. We completed 5 rounds of this circuit. Upon completion we walked laps around the station until we were out of air in our bottles.
Ben was my battle buddy during recruit school, and today is the first shift we’ve been able to work together in 2yrs.
Today, Mike and I did a quick cardio workout consisting of 5 movements for 100 reps each. My 5 movements were: quick punches on the bag, jump rope, walking lunges, pushups, and jumping jacks. Mike is a man-beast and did burpees instead of pushups. We did the WOD for time and I ended with a time of 17:12.
Today I’m working the second half of a 48hr shift, thankfully at my station just a different shift.
My workout with one of the guys started with a one mile jog. Typically this is no big deal, but my legs were a little tired from 30min on the elliptical yesterday.
Upon completing the mile, we rested for 3min and then began tabatas. For those of you not familiar with tabatas it’s 20sec work and 10sec rest for 4min. for each exercise. The exercises we did were pushups, squats, situps, jump rope, pull ups.
Finally, we went across the street to the high school football field and ran the stadium stairs. There are 6 rows and 36 stairs per row at the stadium. We did the stairs and then walked a lap around the track. We completed two laps around the track/stairs totaling half a mile and 864 stairs. Those stairs are the equivalent of 54 flights of stairs (27 up and 27 down). After all of that, I’m thinking a nap is in order.
This afternoon I donned my turnout coat and air pack then set out for a little walk around the station on the paved trail. The paved loop around my station is 3/10 of a mile long and I walked 6 laps, totaling 1.8 miles in just over 30 minutes. Killing fatty feels great!