In full gear, breathing air:
Flip a tire as many times as possible in 10 minutes
The bigger the tire, the better. Record your starting and ending air PSI.
Never Forget 9/11 - 17th Anniversary Workout
Climb 110 Stories in Gear
Level 1: Bunker Gear, no SCBA
Level 2: Bunker Gear with SCBA or 25lb Vest
Level 3: Bunker Gear with 50lb Vest
"Throughout their existence, the WTC towers had more floors (at 110) than any other building."
Perform 8 Rounds
In bunker gear:
50 foot hose pull
50 ft Farmer walk (60+lbs each hand)
Telephone pole flips (no telephone pole, use a heavy tire)
Photo of Officer Amy Caprio in uniform
“Amy Caprio Dedication Workout”
3 Miles for Years of service
29 Reps for Years lived
Run 1/2 Mile
One Team member will wear a weight vest, swapping off with another team member every 1/2 Mile.
Calisthenics will be completed with the vest on. 40lb vest.
Teammates must remain in plank position during push-ups if the vest-wearer takes a rest.
Recommended Team Size 2 or 3.
Fun Run - Vest Run - Team Workout
Amy Caprio was a police officer with the Baltimore County Police Department who had served with the department for almost four years until she was killed in the line of duty on Monday, May 21, 2018.  BiographyCareerAmy Caprio joined the Baltimore County Police Department in July 2014, according to a database of county employees. She graduated with the department’s 140th recruit class in December 2014 and was initially assigned to the Essex, Marylandprecinct. 
In December and January 2017 Amy Caprio helped solve a series of package thefts in Baltimore County, Maryland. The investigation began when Caprio was assigned to handle a report of a stolen package in Nottingham, Maryland and then a report of empty boxes tossed in bushes along a roadside in Parkville, Maryland. 
Amy Caprio gathered evidence from security cameras, interviewed witnesses, tracked a vehicle and compared notes with other officers investigating package thefts in the area. She ended up linking two suspects to dozens of stolen package cases in the Parkville, White Marsh, Dundalk, Towson, Cockeysville and Essex precincts. When officers found the suspects’ hotel room, it was filled with stolen goods, including a brightly colored handmade quilt with “a heartfelt inscription” that a woman had shipped to her granddaughter. The quilt eventually was returned to the family. 
For her work solving the case, Amy Caprio was named officer of the month for the Parkville precinct for December 2017. The police department praised Caprio for “the lengthy investigation and hard work that Officer Caprio invested into what she could have simply considered a trash complaint.” 
DeathOn Monday, May 21, 2018 Amy Caprio was allegedly killed by 16-year-old Dawnta Harris while responding to a burglary call in Nottingham, Maryland. Dawnta Harris has been charged with murder as an adult and is being held at an adult detention facility. 
Amy Caprio had responded to a report of a suspicious vehicle, a black Jeep Wrangler, at about 2 p.m. Monday at 3 Linwen Way in Perry Hall. A 9-1-1 caller said suspects had broken into a home and the first arriving officer was on the ground after confronting the driver of the Jeep. 
The Jeep was later found abandoned nearby, in the 9500 block of Dawnvale Road in Nottingham, and officers located Harris about a block away, court documents said. 
Prosecutors said Harris had the keys to the Jeep in his pocket when police questioned him, and when they left, he tried to hide them under the seat. 
During an interview at police headquarters, Harris admitted he was sitting in the driver seat while the three other suspects committed a burglary, according to charging documents. He told officers he saw Caprio drive up the block, when she got out of her car and demanded that he get out of the Jeep, the documents allege. Instead, he “drove at the officer,” the documents said. 
Caprio was taken to MedStar Franklin Square Medical Center on Monday, May 21, 2018 with traumatic injuries and was pronounced dead at about 2:50 p.m.
Farmer walk for 1/4 mile, in full gear with the cutters in one hand and the spreaders in the other
Record your time, repeat without gear
(you can swap hands and rest as needed)
Find the oldest, heaviest and grittiest set of extrication equipment if possible
Picture courtesy of Amanda, from Afghanistan
How quick are you to gear up and go to work?
Get this drill done in less than 6 minutes.
Bunker Drill to breathing air
Deploy a 200 foot attack line (dry)
Bear crawl 100 feet
Drag 100+ lb tire / dummy 100 ft
For the Rookie or Salty Firefighter
Gear Up to breathing air (sub 2:00)
Dress down, repeat.
Total workout time, roughly 30 minutes
There are thousands of varieties of tools on the fireground. Do you know how much the tools you are carrying on your person weigh? Are you able to function with them during extended events? Up 10 flights of stairs?
Time to get out of your comfort zone and familiarize yourself with the equipment in your station, each apparatus and the adjacent fire companies'. If you know your equipment thoroughly, you will not only be able to better prepare yourselves for the tasks ahead, but also know how long you may be able to work with that piece of equipment before fatigue sets in.
So ask yourself- if I had to operate with "x" equipment for 30 minutes, could I manage it appropriately?
Things add up quickly, so be in good enough shape to work the tools and don't let them work you!
Here is a short list of some of the equipment that was at my fire house and their weights.
Flathead Axe - 8 lbs
Pick head Axe - 8.5 lbs
Halligan - 10 lbs
Chainsaw - 15 lbs
RAN defensive Nozzle - 25lbs
Humat Hydrant Adapter w/ spanner - 45 lbs
50' of 1 3/4" hose - 20 lbs
50' of 3" hose -34 lbs
50' of 4" hose - 50 lbs
Water can - 25 lbs
MSA pack with bottle - 33 lbs
MSA 4500lb cylinder - 15 lbs
Utility Rope Bag 18 lbs
Life Safety Rope Bag - 11 lbs
Standpipe Bag - 28lbs
Fire rake - 6 lbs
How much do some of your tools weight that you carry on your apparatus, post below for others to know!
In the engine bay, in full gear:
1 Length- bay door to bay door
Bear Crawl 1 Length
10 Body Squats
Reverse Bear Crawl 1 Length
10 Body Squats
Time of workout should be about 20 minutes, on air is optional
Thank You for Your Service.