July 4 , 2013- thank a soldier for our Independence!
Be prepared to honor the fallen tomorrow. Think of that as you continue through each rep and each movement. We are blessed, and we get to do these workouts together. We will be doing the “Prescott 19”, created by 5-5-5 Fitness. There is 1 movement for every fallen firefighter, and the number of reps is equal to that firefighters age.
29 Air Squats – Andrew Ashcraft
21 Burpees – Grant McKee
23 Pull Ups – Robert Caldwell
43 Double Unders – Eric Marsh
30 KB Swings (53/35) – Christopher MacKenzie
23 Toes to Bar – Anthony Rose
28 Box Jumps (24/20) – Scott Norris
28 Wallballs (20/14) – Clayton Whitted
24 HR Pushups – Dustin DeFord
26 Sumo Deadlift High Pull (53/35) – Sean Misner
27 Situps – Garret Zuppiger
31 Goblet Squats – Travis Carter
21 Ring Dips – Kevin Woyjeck
27 Ground to Overhead (55/35) – Travis Turbyfill
36 Lunges – Jesse Steed
22 HR Pushups – Wade Parker
32 Calorie Row – Joe Thurston
25 V-Ups – William Warneke
24 One arm KB Push Press (12 per side) – John Percin
“For the Prescott Fire Department Granite Mountain Hotshots:
Pick up your shovels boys there’s smoke in the air,
Lightning has struck and they need us there.
Into the trucks and gear, fire knows not the cost,
If it’s not stopped, innocent lives will be lost.
The fire is running and there’s no time to spare,
Dig that line and drag that hose, bring all forces to bear.
But, the wind’s come up and something is wrong,
Run boys, run, that fire is too strong!
Pull off your packs and into your shelters,
Pray for our children and for their mothers.
The fire has passed and so have we.
Into the wind like the smoke through the trees.
After they stop that fire they call Yarnell Hill,
Our brothers will honor us and drink toasts to their fill.
We’re joining our brothers in a legendary crew.
If others join us tomorrow, please let them be few.”
– Matt Greenhalgh