Burpees, Beach Flag Suicides

Burpees, Beach-Flag Suicides:

* Place a flag every 10 feet up to 100 foot mark

* 10 burpees every-time you return with flag

* Start timer and mark your time

* Running clock. 

-10 burpees 

-sprint 10 feet, grab first flag, sprint back

-10 burpees 

-sprint to 20 foot mark, grab flag return 

-10 burpees 

-30 foot sprint, grab, return

-10 burpees 

-40, same, and so on.....

-10/50, 10/60, 10/70, 10/80, 10/90, 10/100

Continue doing 10 burpees and sprinting to next flag grab and return 

#oceanrescue #scffit

#firefighterfitness #publicsafetywellness @erhfrog

Burpee, Beach flag, suicide video link

Memorial Day-Murph

Remember those who gave the ultimate sacrifice, who fought and still fight for all our freedoms!  

Memorial Day Murph: 

Workout 

-1 mile run 

-100 Pull ups

-200 Push-ups 

-300 Squats 

-1 mile run 

(20/14 lb vest) 

* Substituted vest for 

29lb SCBA

#supportourtroops #scffit

@erhfrog 

Barbell FROG

Wednesday Workout!
Found myself an open secluded parking lot, and set up for circuit. Calling this the “Barbell Frog”
Circuit:
- 10 Overhead Presses
- 10 Overhead Squats
- 10 Ab Rolls

- 10 Squat Thrusters
- Run 200 feet (100 down, 100 back)
Repeat 5X
Used 115lb barbell. Tried to keep full grip on bar, without letting go the entire 4 exercises.
Tough!
Remember to adjust weight to your specific abilities and or needs. Also remember, sometimes it’s about getting out and active. Doing something. I know it’s hard to self motivate, believe you me!

Enjoy 😉
#scffit #qfeweightlifting #firefighterfitness #usaw #publicsafetywellness
@erhfrog

Video Link Below!

Barbell FROG video

Hump Day Workout!

Warmup: 5 min speed rope, Bar mobility, SCFFIT dynamic stretch 

Lift: 5 sets of 5 reps (increase weight each set)

- Power Clean

- Bent over rows

- Snatch Pull

Metabolic Finisher: Running clock

-10 Overhead Press

-10 Overhead Squats

-10 Ab rollouts (barbell)

-10 Thrusters 

1 minute rest, Repeat X5

Killer! This finisher was in leu of not having my Frog up and running due to broken bands. Made best of it but hurts!

#scffit #usaw #frogfitness #qfeweightlifting @erhfrog

workout video