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! : )