Decatur Township Fire Department Workout Log

The Decatur Township Fire Department is located in the southwest corner of Indianapolis, Marion County. Decatur Township is a mixture of rural and urban settings otherwise sometimes known as a ‘bedroom community’ consisting of 33 square miles. Decatur Township has developed over the years to a career department with 69 full-time firefighters and 15 reserve ‘part-time’ personnel. This is DTFD's workout site, ran by the firefighters. We hope you enjoy.

6/14/10

Need more Abs (71A)

Just like before 1 min for each exercise

Double Crunch 20 reps
Plank 30 Sec
Pushup Max
Flutter Kicks 30 Sec
Curls 45 Lbs 20 Reps
Plank 30 Sec
Pull ups Max
Flutter Kicks 30 sec
Squat Press 45 Lbs 20 Reps
Plank 30 sec
Kettle Bell Swing 10 per side
Flutter Kick 30 Sec
Inv Rows Max
Plank 30 Sec
Barbell Ext 45 lbs 20 reps
Flutter Kick 30 Sec
Dips Max

2 comments:

Anonymous19:23
WOW!!! What a great idea. This is something I am going to hope my station starts doing too. Thank you so much 71A for being trailblazers in decatur township fitness. This is very original. This type of passion and drive to better yourselves should not go without recognition. I smell a Chiefs Award! With Thanks, LONGERICH
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DTFD Training16:32
Robin Says,
Thanks for the enthusiasm. I have been doing a cicuit based workout since i have been on the dept. about 6 years and bringit to the people is an important thing. Everyone will see what a strict diet, lots of cardio, and this type of workout will get you on July 23. Just remember 215
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6/14/10

Need more Abs (71A)

2 comments: