Signal Hill Fire Deptment Fitness

11/16/2023

https://www.youtube.com/watch?v=41N6bKO-NVI&t=158s
First do the Bring Sally Up - Push Up Challenge - Get as far in as you can with the goal of completing it.

Once you are done, either you can not continue or you finished, immediately start the second part of the workout.

Second

20 Min AMRAP of:

10 - Up - Downs

20 - 4 Count Mountain Climbers

30 - 4 Count Jumping Jacks

Once you finish the second part rest 5 Minutes and then start the third part

Third

Run one mile for time

SCALED = Don't do the first part

The Bring Sally Up Push Up Challenge - Have you completed it yet? Buy the T-shirt https://teespring.com/bring-sally-up-challengeMore Push Up videos below, co...

11/14/2023

WORKOUT OF THE DAY
For time do:

100 - Cal Air Bike or Row or Ski erg or 1200 meter run

100 - Thrusters 45/65/95

100 - Hand Release Push Ups

11/10/2023

The person who loves walking will walk further than the person who loves the destination. When you fall in love with the journey, everything else takes care of itself. Trip, fall, pick yourself up. Get up, learn, and do it over again.

There are many hills and valleys in the fire service. We must be in the mindset that no matter how deep we are in the valley, we will still charge the hill despite any obstacles that come our way. Didn’t get the promotion you wanted? GOOD, more time to become better. Your company officer is a jerk? GOOD now is the opportunity to step up as a leader and be the mentor to your crew that you wish you had. Didn’t get placed on the rig with all of the hard chargers? GOOD now is an opportunity to develop those under you into the high-speed crew you would want to rescue your family.

We must learn to embrace failures because failing is the actual test of our mental tenacity. An individual's greatest fear is the unknown; step out of your comfort zone and take the first step into your journey of relentless growth.

One day, or day one, the choice is yours!

-FTFF Brother, Logan Broberg, Georgia Smoke Diver #1158

11/10/2023

https://www.youtube.com/watch?v=VVMkY3yNbms
We have a big workout tomorrow for all who are doing CHAD 1000X.

So, today, we will do an easy 40 minutes of cardio. You can use an Air Bike, Rower, Ski Erg, Run or Ruck.

Easy = staying in Zone 2 Zone 2 = 60 to 70% of your Max Heart Rate

How do I calculate my Heart Rate for Zone 2 Training?

- You find your Max Heart Rate by simply subtracting your age from 220. So for a 23-year-old, max heart rate will be somewhere around 220-23= 197.

- Zone 2 Heart Rate would be .60 x 197 = 118 to .70 x 197 = 138

- Thus, their Zone 2 training zone would lie somewhere between 118-138

1,000 box step-ups completed as a team, partner, or individual for time.3 OPTIONS:1. Slick // No rucksack. You pick the height of the step-ups.2. Standard //...

11/09/2023

WORKOUT OF THE DAY
For this one, you will do single-arm dumbbell sn**ches using a 30 or 50-lb single dumbbell.

Dumbbell Sn**ch https://youtu.be/HHsOcHb_IFI

5 right arm + 5 left arm = 10 reps.

It’s best to alternate arms each rep

For time do:

10 - sn**ches

15 - Burpees

20 - sn**ches

15 - Burpees

30 - sn**ches

15 - Burpees

40 - sn**ches

15 - Burpees

50 - sn**ches

15 - Burpees

SCALED = Cut all sn**ch reps in half and do 10 burpees

GOT 10 MINUTES

10 MINUTES of Max Sn**ches 30 or 50lb single dumbbell.

The single arm dumbbell sn**ch is a dynamic, compound movement that works your whole body but primarily targets the shoulders, lower back, hamstring, and glu...

11/08/2023

Today's workout was...
1700 Meter Run
80 Jumping Jacks
80 Mountain Climbers
80 Push Ups
80 Up Downs

11/07/2023

Tomorrows weather looks like it will be accommodating to be outside. We will meet up at BTHS West track at 4:30 am.

11/07/2023

Our standard for ourselves is higher than our fire departments will ever be of us. We work daily to become the type of firefighters we would want to respond to our families, and with this comes something very few talk about, which is self-doubt.

If we are being honest, we all have it at some level, and for many of us, it’s the fuel that lights the fire inside to pursue excellence relentlessly.

Self-doubt is common in high performers and has been labeled Imposter syndrome in the behavioral health community.

(IS): is a behavioral health phenomenon described as self-doubt of intellect, skills, or accomplishments among high-achieving individuals.

You know that voice inside telling you you’re not good enough no matter how hard you work or how well you perform on calls. That voice that tells you that soon you will reveal you are not as good as others may think you are.

This could be a good or bad thing, depending on how well we manage that self-doubt.

We can use it for good, knowing there is no such thing as perfection and that we seek progress through an honest assessment of where we are at skill-wise and how much further we need to go, followed by doing the work to improve. Self-doubt looks like humility when it enhances our mindset and skill set without letting it beat us up.

The other side of self-doubt is letting it chew you up and spit you out until the doubt has you believing you’ll never get better or be good enough. This usually happens when the self-doubt isn’t followed up with the work to improve.

Because when we doubt ourselves without working to improve, we give that doubt power over our beliefs about who we are. This kind of self-doubt is dangerous and fueled by laziness, creating a vicious cycle of doubt: not doing the work to improve, doubt grows stronger, still not doing the work, and the doubt grows even stronger with the cycle continuing on and on until we are questioning if we are even capable of doing the job.

One of the ways I’ve managed self-doubt over my career is by taking on the student-for-life mindset with an emphasis on progress, not perfection. This has allowed me to accept and work to improve my shortcomings while honoring my strengths, giving me an overall sense that I’m doing the job right. It provides grace but doesn’t let me off the hook when things genuinely need to improve.

The self-doubt is still there, but I’m using it for good.

11/07/2023

WORKOUT OF THE DAY
“The Magee”

50-40-30-20-10

- Up Downs

- 4 Count Mtn Climbers

- Push-Ups

- 4 Count Jumping Jacks

SCALED = Start at rep 30

GOT 10 MINUTES

2:30 of Up Downs

2:30 of 4 Count Mtn Climbers

2:30 of Push-Ups

2:30 of 4 Count Jumping Jacks

11/06/2023

VITAMINS FOR THE MIND 11/05/23

"For this cause, I was born, and for this cause, I have come into the world that I should bear witness to the truth." John 18:37

Jesus’s words have caused me to reflect on my cause, calling, path, and oath.

That oath carries a heavy burden at times, not just on myself but also on my family and friends. Your family took that oath with you!

I’m grateful for the example and the truth that Jesus has shown us to carry and lighten it.

I think of the trust so freely given to us by those we swore to serve. I’m thankful for the generations of brothers & sisters that came before us, serving and sometimes sacrificing all to build that trust.

THEM ~ They trust us on their best and worst days with their life savings, property, and, most importantly, their loved ones.

This trust has been earned, and it must continue to be earned. It is not freely given to us, as some may think.

We are to:

Be truthful in the things that we say.

Be truthful in the lives that we live.

We are to live a life of integrity.

We are to live according to TRUTH.

Our lack of integrity is a tool for those who wish to accuse us.

When we are knowingly deceitful, we open the door for the father of all lies, satan.

Prioritize Faith, Family, and Fire. In that order, the Truth will set you free!

"I am the way, the truth, and the life. No one comes to the Father except through me." John 14:6

By Cody Trestrail

Photo of St. Louis firefighter Josh Roth

11/04/2023

Welcome to the Signal Hill Fire Dept Fitness page. One of the most rewarding things you can experience in life is doing something difficult that you've never done before. It's easy to do the things we know we will succeed at, but the hard stuff with a real chance of failure will produce the most growth. We should all challenge ourselves to remind ourselves of what we are truly capable of, not just what we think we are capable of. This is a place were the challenge may begin.