Date: 9/10/2014
Team Lead: The Hoff
The Team: Astronomer, Angler, Lancer, GI Sunshine, TJ Hooker, MOG, Culkin, The Hoff
The Workout:
Team assembled at 05:25 so TL could set expectations for the workout.
Warm Up:
SSH (Jumping Jacks) x 30 in cadence
Deep Squats x 20
Pushups x 20
Deep Squats x 19
Pushups x 19
Deep Squats x 18
Pushups x 18
Monkey Humpers x 17
Pushups x 17
Deep Squats x 16
Pushups x 16
First Team Movement #1: Casualty Bag Carry w. Fire Hose Sprints
– Team selected GI Sunshine to be casualty
– Move casualty to Park
– Unroll Fire Hose, team alternates sprinting with the hose and carrying casualty
– Once Fire Hose passes casualty, rotate on casualty bag and new team member runs with hose
– Repeat over and over until reaching park
Team Movement #2: Drag Un-Rolled 50Ft Fire Hose and Finish Pyramid
– Partner up; P1 Drags fire hose 50 yards; P2 jogs along side.
– Rotate so P1 jogs and P2 drags fire hose back to team
– Next team rotates on hose, repeat until pyramid is complete
– Pyramid team works from 15-1
Deep Squats x 15
Pushups x 15
FIRE HOSE RUN
Deep Squats x 14
Pushups x 14
FIRE HOSE RUN
Deep Squats x 13
Pushups x 13
FIRE HOSE RUN
Monkey Humpers x 12
Pushups x 12
FIRE HOSE RUN
Deep Squats x 11
Pushups x 11
FIRE HOSE RUN
Deep Squats x 10
Pushups x 10
FIRE HOSE RUN
Deep Squats x 9
Pushups x 9
FIRE HOSE RUN
Deep Squats x 8
Pushups x 8
FIRE HOSE RUN
Monkey Humpers x 7
Pushups x 7
FIRE HOSE RUN
Deep Squats x 6
Pushups x 6
FIRE HOSE RUN
Deep Squats x 5
Pushups x 5
FIRE HOSE RUN
Deep Squats x 4
Pushups x 4
FIRE HOSE RUN
Deep Squats x 3
Pushups x 3
FIRE HOSE RUN
Monkey Humpers x 2
Pushups x 2
FIRE HOSE RUN
Deep Squats x 1
Pushups x 1
Team Movement #3: Indian Run w. Fire Hose Un-Rolled and Dragging on Ground to Start Point (50Ft long)
– First person drags hose, last guy sprints to the front and trades off
– Last man then sprints to the front to relieve dragging teammate
– Repeat over and over until reaching Start point
Core Explosion
Daisy Dukes x 30 In cadence
Flutter Kicks x 50 In Cadence
Arnold Reverse Ab x 20
COT
AAR:
Its always a great time at CBH on Wednesday. Today we counted off 414 reps in honor of the 414 first responders that lost their lives on 9/11. Practicing the casualty bag and fire hose work really put into perspective how hard those brave men and women work for us on a daily basis. It was shocking to feel how heavy the hose was without water…at 50ft of water in a diameter of 6 inches and we are talking about some serious weight…if we ONLY HAD CLUELESS to calculate that for us, lol.
Again thank you for attending the workout and mostly I appreciate you guys’ effort. It is so rewarding as a Team Lead when everyone steps up.
Respectfully, The Hoff