Flex Your Support For Our Heroes in Fort Collins, CO

---

One teammate (the fireman) will pick up another (the rescuee) and carry them down to the far end of the lane. Once you reach the end teammates can swap positions if desired. Firemen may rest by setting the rescuee down however, swaps cannot occur before reaching the end of the lane. The 3rd teammate will remain at the starting point holding the teams "gear".

Teams will start by performing 5 synchronized burpees. All team members must be in sync at the bottom of the movements (chest and thighs touching the ground), and at the top of the movement (standing with the hips fully extended) for the repetition to count. Teams will then sprint to the halfway point on the field bringing their gear with them, and will perform 10 synchronized hand-release push-ups. All team members must be in sync at the bottom of the movement (chest and thighs touching the ground with the hands off the ground), and at the top of the movement (front leaning rest position with the elbows fully extended) for the repetition to count. Teams will then sprint to the end of the field bringing their gear with them and perform 15 synchronized air squats. All team members must be in sync at the bottom of the movement (hip crease below knee joint) and at the top of the movement (knees and hips fully extended) for the repetition to count. Teams will then sprint back to the halfway point repeating the hand release pushups and then back to the start and repeat the burpees, while carrying their gear.

(50 reps, 30"/24") Teammates may jump or step-up onto the box. Both feet must be in contact with the box with the hips and knees fully extended. The teammate can either jump or step down from the box and both feet must come in contact with the ground. Only one teammate works at a time while the other members hold the team's "gear". Teams may switch working individuals as often as they'd like.

50 calories on the rower will be accumulated as a team. Only one teammate works at a time while the other teammates hold their "gear". Teams may switch working individuals as often as they would like. Teams cannot leave the rower until the screen reads 50 calories. Damper settings can be adjusted to the team's preference.
Don't forget to tag us in your training to be entered to win prizes from our partners & sponsors! One entry per tag per week, winners will be announced after final training workouts have been released!

50 Reps. The event will start with both ends of the sandbag on the ground. One team member will stand up and bring the sandbag to their shoulder. The hips and knees must be fully extended, and the sandbag must come to a rest on the shoulder. They will then bring the sand bag to the ground - this is one rep. Both ends of the sandbag must touch the ground each rep. Only one teammate working at a time and team members may switch as wanted. The event is over when the team has accumulated the given number of reps.

One team member will grab a jerry can in both hands and carry them to the other end of the field and back while the other team members remain at the start holding the team's "gear". The member carrying the jerry cans may set them down and rest as needed.

Teams will drop their sandbag at the near end of the field and grab a section of fire hose. As a team they will form a single file line and lift the hose overhead. Both ends of the fire hose must remain off the ground, and members must keep their hands above the top of their head. Teams will then begin to lunge to the other end of the field while keeping the hose above head level. Each step must be a lunge, and the trail knee must make contact with the ground. Teams can rest as needed, but cannot move unless the hose is overhead. If the team moves forward without lunging or with the hose below head height, they will be given one verbal warning for each infraction. If the team repeats the infraction after the verbal warning, there will be a 1 burpee penalty. Once each team member has crossed the far end of the field, they will turn around and repeat the process back to the start. The hose does NOT need to held overhead on the second length of lunges, and can be held however the team sees fit, as long as both ends of the hose remain off the ground.

Team members will drop their sandbag and the near end of the field and must move a heavier sand bag to the far end of the field. Teams may move the sandbag however they fit. Teams cannot start on their final lap until all members have reached the far end of the field.

Teams will accumulate 50 reps of the following movements: Sandbag shoulder to overhead, sandbag deadlift, sandbag front squat. Each team member will be assigned a movement (at the team's discretion), and that member will be responsible for ALL 50 reps of that movement. Beginning at the near end of the field, team members will complete 25 reps of their assigned movement. The movements can be done in any order, but teams cannot progress to the next movement until all 25 reps have been completed by the assigned team member. Once 25 reps have been completed of all three movements, the team will carry their sandbag to the far end of the field where they will repeat the previous process for a total accumulation of 50 reps of each movement.

Sandbag Shoulder to overhead: The starting position is with the sandbag in the front rack position UNDER the chin, and finishes with the sandbag overhead and over the midline of the body with the elbows fully extended. Each rep must meet the starting and end position standards.

Sandbag deadlift: Each repetition must start with both ends of the sandbag in contact with the ground, and finishes with the athlete standing tall with the hips and knees fully extended.

Sandbag front squat: Each repetition will start with the sandbag in the front rack position, and the knees and hips fully extended. The athlete will then squat until they reach at least parallel (hip crease below the crease of the knees), and the stand back up. The athlete must squat below parallel and end with the knees and hips fully extended on every repetition.