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Old 05-15-2010, 07:11 AM   #121
Frederick Gokey
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Re: Old man Dave firefighter combat challenge

Dave, If I had to break someone it would be with Burpees!!!! love 'em Psych!
you da'man Baby!
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Old 05-15-2010, 12:45 PM   #122
David Orr
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Re: Old man Dave firefighter combat challenge

Fred: Burpees=

Cardio circuits today.

4 rounds

12 floors stairmaster level 12 (drop one floor each round)
30 squats
10 pullups
100 single unders (add 50 each round)
combinations of 90 strikes, jabs, hooks, right cross, uppercuts, front snap kick, inside shin strike
20 situps

25:16

Seems long since I didn't stop. Maybe I forgot to reset my stopwatch.
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Old 05-18-2010, 12:03 PM   #123
David Orr
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Re: Old man Dave firefighter combat challenge

Yesterday not worth going into much. Breathing ladders, stairmaster, core work.

Good warm up with the ususual exercises, then sets of 5 on db cleans, incline press to training weights.

3 rounds

7 floors stairmaster level 12 w/#40 b. bag
7 reps #135 power cleans
15 reps #50 db swings
150 single unders
7 reps #205 incline barbell press
15 pullups

18:46

Breathing is still the main issue. Had to catch my breath between most of the exercises before moving on. They tell me the bronchial virus can stick around for 2-3 weeks. Still, a lot better than last week!
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Old 05-19-2010, 01:19 AM   #124
Benjamin R. Greene
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Re: Old man Dave firefighter combat challenge

Great workouts and way to overcome adversity! By the way, you definitely win the prize for the scariest avatar photo.
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Old 05-19-2010, 06:20 PM   #125
David Orr
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Re: Old man Dave firefighter combat challenge

Thanks Ben, my wife took it a couple of months ago. She wanted to show me how silly I look with the SCBA mask on. I liked it enough to post it.

Little metcon today.

10 rounds

2 burpees
3 ring dips
4 box jumps to 20" box
5 pullups
10 pushups
15 squats
20 situps
20 back hypers on stability ball

20:35

Just what the doctor ordered!
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Old 05-19-2010, 08:25 PM   #126
Frederick Gokey
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Re: Old man Dave firefighter combat challenge

Glad to see your feelin' better, I think the challenge is confirmed for Tucson, is that gonna be you Brotha'?
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Old 05-19-2010, 09:18 PM   #127
David Orr
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Re: Old man Dave firefighter combat challenge

Looks like Vail, Colorado, Fred. Elevation 8000+

Lucky for me, I live at 5600 feet and am 20 minutes away from 8000 at the head of Lamoille canyon. Will be spending some time there over the next couple of months.
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Old 05-20-2010, 04:42 AM   #128
David Orr
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Re: Old man Dave firefighter combat challenge

Cardio circuits:

10 rounds

5 floors stairmaster levels 12, 13, 14
100 single unders

16:58

Easy
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Old 05-24-2010, 03:50 AM   #129
David Orr
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Re: Old man Dave firefighter combat challenge

Quick burn

3 rounds

5 floors stairmaster level 13
7 reps #225 deadlift
5 burpees
100 single unders
10 ring dips
10 pullups

11:02
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Old 05-25-2010, 09:32 AM   #130
David Orr
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Re: Old man Dave firefighter combat challenge

3 rounds

round 1 no equipment
round 2 SCBA mask
round 3 SCBA mask and pack with steel tank

5 floors stairmaster level 12 w/#40 b. bag
20 reps alternating bent over db rows #50 dbls.
3 floors stairmaster level 12
15 #50 db swings
20 walking lunges w/#25 plate at chest level
10 reps #185 deadlift

round 1: 3:53
round 2: 3:59
round 3: 3:47

2:00 min rest between sets
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