CrossFit at Firehouse!!!

Preamble:

It was a great morning for the HIM at the firehouse. Weather was right, the company was better and we were ready to do out thing… Upon arrival I encounter Ace Ventura, and script Kiddie. They graciously help me prepare our war stations while everyone else arrived. Ace was surprised that Dunshire was able to make it on time ( Ace was not going to let that pass). Then, the rest of the crew arrived and even Pink knightmare was able to make it. (welcome to firehouse brother). We went over the workout with the other HIM and at 6:30:Am we deploy the forces.

Warm-O-Rama:

16 SSH

15 Hillbilly

15 Weed picker

15 Windmill

15 reverse windmill

The Thang:

After warm up we went to the war stations and we divided the crew to 2 people per station. Each crew had to go through each of the 5 stations completing the 6 sets of exercises per station. each set was 45 seconds with a 15 sec rest and once we completed the qty 6 sets per station we rested for 40 seconds and then moved to the next station until all 5 of them were under our belt. ,

STATION 1:

SET 1:TRICEP EXTENSION

SET 2:TRICEP KICKBACK

SET 3:TRICEP DIP

SET 4: TRICEP EXTENSION

SET 5: TRICEP KICKBACK

SET 6: TRICEP DIP

STATION 2

SET 1: LEG RAISE

SET 2: AMERICAN HAMMERS

SET 3: JLOS

SET 4: LEG RAISE

SET 5: AMERICAN HAMMERS

SET 6: JLOS

STATION 3:

SET 1: MERKINS

SET 2: UNIVEN MERKINS

SET 3: SHOULDER TAPS

SET 4: MERKINS

SET 5: UNIVEN MERKINS

SET 6: SHOULDER TAPS

STATION 4

SET 1: SQUATS

SET 2: LUNGES

SET 3: MONKEY HUMPERS

SET 4: SQUATS

SET 5: LUNGES

SET 6: MONKEY HUMPERS

STATION 5:

SET 1: HIGH KNEE

SET 2: JUMP ROPE

SET 3: HIGH KNEE

SET 4: JUMP ROPE

SET 5: HIGH KNEE

SET 6: JUMP ROPE

COT:

we prayed for Dunshire’s father in law and his health while and prayed for his health as well.

Naked-Man Moleskin:

I’m grateful for the HIM at Firehouse and specially to the firehouse members. They have allowed me to challenge my self in every level of my life…. Here is to many more.