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
Wearing a 50lb vest
Stair climber for 3 minutes at 60 steps per minute
Bear crawl 100 yards
Stair climber for 2 minutes at 70 steps per minute
Bear crawl 75 yards
Stair climber for 1 minute at 80 steps per minute
Bear crawl 50 yards
Suggestion: Place a cone or marker at the halfway point for each bear crawl
Run 1 Mile, for time
Every .10 mile, complete 12 Push-Ups
Every .10 mile, complete 15 Overhead Press with 45lbs
Every .10 mile, complete 10, 65lb deadlifts
Every .10 mile, complete 8 burpees
Climb the stairmaster, any speed
Level 1: 30 Minutes
Level 2: 45 Minutes
Level 3: 1 Hour
Fire, Police, EMS, Military: 30lb vest
Record your rests, perform 10 push-ups for every rest at the end of your workout
Flexibility is often forgotten about when it comes to exercise and job performance.
A lack of flexibility increases the probability of injury when on duty!
Listen to Gumby, he's got you covered-
Perform 100 Jumping Jacks
Stretch Upper Body for 15 minutes
Stretch Lower Body for 15 minutes
Foam Roll entire body for 15 minutes
Choose your own stretches
Repeat the stretches as needed until time expires for each set
Take a beginner yoga class that is 45-60 minutes in length
Thank You for Your Service.