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Old 08-20-2009, 02:27 PM   #101
Brian Dolan
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Sick! 8/14 - 8/19

Man, I was back on a roll and woke up Saturday 8/15 sick as a dog. Felling better and back to work, so I'll be back to it ASAP.
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Old 08-30-2009, 01:24 PM   #102
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8/30/09 FINALLY back in the gym

After being SICK for over a week and then getting an EPIC sunburn, I was finally able to get back in the gym today. Took it easy and scaled back a bit to ease back in.

Warm Up 2 rounds:
Pushups
Sit ups
Pull Ups
Back Ext
OHS

WOD 3 RFT:
10 Power Snatch @ 95lbs
Run 400m

Completed in a little bit over 15 minutes. Just glad to be back at it.
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Old 08-31-2009, 02:20 PM   #103
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Monday 8/31/09 E-1

On shift today at Station 1.

Todays WOD: Scaled Cindy

5 Pulldowns
10 Pushups
15 Squats

12 Full Rounds in 20 minutes. midway through round 13 when time was up.

Still feeling the time off, but back at it.
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Old 09-01-2009, 05:09 PM   #104
Brian Dolan
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WOD Tuesday, September 1, 2009

September already....

Todays WOD:

Light Warm Up of walking for 5 minutes

WOD:
Row 1000m
21 Thrusters @ 45 lb (plate)
21 assisted Pullups
Row 500m
15 DB Thrusters @ 25lbs ea.
15 assisted pullups
Row 250m
9 Thrusters @ 45lb (plate)
9 assisted pullups

Completed right at 20 minutes. Still feel like I'm trying to make up for losses over the last 2 weeks, but with scaling and consistency, I'll get back on track for when I join an affiliate in October.
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Old 09-02-2009, 10:45 AM   #105
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WOD 9/2/09 "Elizabeth"

Todays WOD is "Elizabeth", doing a scaled version subbing Bench Dips for Ring Dips

Warm Up:
Pushups
Situps
Back Ext.

WOD 21-15-9
Power Clean @ 135lb
Bench Dips

Completed in about 12 minutes. Good, hard, fast WOD.
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Old 09-06-2009, 03:28 PM   #106
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Sunday 9/6/09 Staion 6

On duty today, doing a quick and dirty WOD:

10 Rounds:
Run .10 mile
10 Wallball shots

Completed in around 15 minutes or so. Decent WOD for what it is.
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Old 09-07-2009, 11:21 PM   #107
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9/7/09 Rescue-6 Fire Workout

Had a residential S/F and we were second due. Upon arrival, FIre and smoke was visible from the Side A Front door venting through the door as well as from the C/D Corner. Roof had auto ventilated. We Pulled the Blue Line (200' 1 3/4" hose with a 15/16 nozzle flowing at 180GPM @ 50 psi NP) and advaned along the primary Front Door entrance. Performed Primary Search off the line utilizing TIC and cleared the front bedroom (full of 3 beds - no people) and a bathroom. COntinued to advance down the primary hallway where the seat of the fire was. While advancing black smoke banked down to approximately 3 feet up for the floor and we were getting rollover above us. A bit hot. Travis Kolb on Nozzle darkened down the rollover, and utilizing tic we were able to extinguish the fire on the side D wall of the living room as well as any other Hot Spots and continue primary search and overhall. "All Clear" given for primary search and "Fire Undercontrol" soon followed. Overhall began and Inspectors began to arrive, and we didn' see any further "Hot Spots" .

R-6 moved outside for water and to change Bottles, I got a hot bottle change from Kolb and assisted in advancing hose back in to accompany the inspecter in case he got any hot spots or flare ups.

Next came wrap up, draing and loading hose, helped the county guys from 17 get their 3" hose, but of course it was full of ants that bit the crap out of a few of us. That being said, we still got their hoses loaded up on their truck.

Then after the scene was secure and in the hands of the investigators and cops, and all possible chance of rekindle was done, we packed up Squad 6 hose: 2 preconnects, the Red Line 200 foot of 1 3/4" with an Akron Assault fog nozzle flowing 150 GPM and our aformentioned 200' Blue Line.

We were wet, tired, and happy that although the house was in rough shape, we made a "Good Stop", Nobody got hurt, all occupants got out, and no exposures became involved. A late night, but a good job overall. There were things that could have gone smoother (keep an eye on kinks in the hose, they kill your pressure, put water on FIRE not SMOKE! LOL), but we did our job as Firemen. Good night and a HELL of a workout,,,

ANd THATS the reason that my on-Duty WOD tend to be short n Dirty (as yesterdays)because you never know what you may get later...
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Old 09-08-2009, 02:24 PM   #108
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WOD 9/8/09 "Helen"

Todays WOD is "Helen", per the LCCF site.

Warm Up:
Row 500m
Pushups
Squats
Back Ext.
Sit ups
2 rounds of 10 ea.

WOD Helen:
Run 400m
21 KB Swings @ 40lb
12 Pullups (assisted)

COmpleted in 16:16
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Old 09-11-2009, 03:45 PM   #109
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Friday, September 11, 2009.

Can't believe 8 years have passed....

Todays WOD: Barbara

Warm Up:
Row 500m
15 Wall Ball Shots
10 Pushups

WOD "Barbara (scaled, of course.)
20 Pull Downs @ 180lbs
30 BP/Pushups
40 Sit ups
50 Squats

4 Rounds completed in around 42 minutes. Good Wod, gonna feel it tomorrow. Painted for 5 hours yesterday, including a ceiling, still feeling it.
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Old 09-27-2009, 01:12 PM   #110
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Sunday 9/27/09 Half Angie at R-3

Been a little while, been banged up and in the process of moving. On shift today at R-3. Doing a "half Angie" for the WOD.

Warm Up on the treadmill

WOD "Half Angie", 2 rounds:
25 Jumping Pullups
25 Pushups
25 Sit ups
25 Squats

Finished with some 135 lb Snatches
Followed by 10 minutes on the TM.

Decent WOD, just good to be doing something other than painting...

Oh, and JETS!!! 3-0!
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