Friday Fun Run... Yeah Right!

So on Friday myself, Brian and Brett got together at Brett's house and headed off into the woods and quarry near his home in Lindenwold.  I know if we wanted a real challenge we would have just ran through Arbor Wood Court Apartments in a true "Death Race" fashion.  The run was somewhere between 40 min to an hour; I'm not really sure since Brian was timing.  It started with your standard trails and progressed to full on sprints up sandy hills; involving the occasional hand over hand climbing to tackle.  After a roller-coaster of hills, tall grass, brambles and some water obstacles we finished with a bounding exercise across the faces of a series of rolling sandy hills. Not so easy we found!  Below are some photos I found of the location but these are not photos I personally took.  Feel free to give me a shout if you want to join us.

I'm pretty sure this is where we were forced to spear our hands over and over
again into the hill face to get up to the top.

Wednesday's Rainy Workout

What better weather to train in than cold steady rain!  Below are two compilations of the workout sets we did this past Wednesday.  A nice steady rain was falling making this workout extra special.  The entire workout consisted of 3 parts.

Part I: 3 Stations - 5 Minutes @ each station

• Station I - Log Split - Like it says... throw some logs from the pile over to where you split them and then get to splitting until the times up
• Station II - Weights & Tire - 10 Reps of alternating between dead lifts and cleans (5 of each) / then jump inside a fire truck tire, inside grip and carry the tire in a should shrug hold to the end of the driveway / drop the tire and drag it back... repeat again and again until the times up
• Station III - 50 lb Bag and Tree Stump Carry - Alternate between high and low carrys of a 50 lb bag of cement mix w/ a sling attached and a tree stump ( ?? lbs) w/ a chain attached.  Carry up and down the yard until the time is up

Part II: 3 Stations - 5 Minutes @ each station

• Station I - Telephone Pole Chop - Continuously chop a telephone pole alternating every few swings between left and right hand swings.
• Station II - Weights & Tire & Kettle Bell - (aka FML station)  First 10 Reps of alternating suitcase dead lifts (alternating hands / 5 on each side) / then flip the truck tire down the driveway (40') / 10 reps of alternating, one hand, 30 lb, kettle bell swing / drag the f*in tire back and repeat until your heart is content...
• Station III - Heavy Bag Carry of Fun - Fireman Carry a 100 lb Heavy Bag around the yard (100' +).  Alternate between shoulders and finish the last 30 seconds with it across both out stretched arms.

Part III: Finishing Set

• 21 Alternating Front Lunges
• 21 Alternating Back Lunges
• 21 Alternating Side Lunges
• 21 Split Lunges
• Dropset of Burpee Pushups w/ Equal Rep Deep Breathing Exercise
• Begin w/ 10 reps and drop a rep each time
• Perform 10 Burpee Pushups followed by 10 Deep Breaths / repeat with 1 less rep and so forth until you get to zero
• Finish w/ pushups to failure!

Enjoy

Update...

First, I must apologize for the long delay between posts; the holidays and everything has kept me busy.  So with that said let me bring you up to speed so far:

The Team:
Zach Houck - Cherry Hill FD
Brett Delucca - Cherry Hill FD
Timothy Moore - Cherry Hill FD
Reed Costello - Willingboro FD
Brian Kane - Evolution Fitness Now
Anthony Capone (our NY friend)

We have started training every Wednesday together and a couple of other days here and there.  I am posting some videos of our recent training below.  A typical Wednesday looks like the following:

4 - 5 Stations @ 5 - 6 minutes per station
Station Ideas:

• Wood Toss, Split w/ an axe, Stack - 1st you toss the wood, then you split it, finally you stack it
• Heavy Bag Crawl (100 ft +) - simulate crawling under barb wire while dragging a load behind you
• Off Set Carry - Walk (100 ft +) carrying a 35 lb kettle bell high at shoulder height and a 5 gallon bucket full of rock salt low at your side; then switch it up!
• Tire Flip / Drag - Flip the fire truck tire down the driveway and back, and then drag the truck tire with the rim still attached up and back.  (ask Timmy Moore how it feels to have that tire fall on you)
• Tire Throw / Carry - Throw a standard vehicle tire then pick up the other and shoulder carry it to the spot where the other tire landed... repeat and maybe drag a heavy bag with you and wear a 50 lb weight vest
• Wood Chuck / Carry - Chuck 8 - 10 small pieces of wood then carry them back to the pile using a post hole digger (traps will be screaming!)
• Weight Set - Do a combination of moves using weights and the TRX (i.e. upright rows, bent rows, curls, dead lifts... etc.)
• Dig a hole! - dig a hole and fill a bucket with soil using the post hole digger, and then carry that bucket on your shoulders for a lap around the property

Finishing Set - we always finish with a variation of this!

• 18 + (we add 1 each week) lunges in each direction (forward, backward & side to side)
• 18 + split lunges
• Drop Set of Burpees or weird pushup thrusts combined with deep breathing in between
• Start @ a 10 count and each set you subtract 1 all the way down to 0
• In between each set we take slow deep breaths equal to the rep count
• 10 + push ups at the end

Enjoy! : )