Thursday, January 26, 2012


  1. Ryan D. | January 26, 2012 at 7:41 am

    OTB: sets of 2 dumbbell thrusters

    80-90-100-100-100 lbs

  2. christyphillips | January 26, 2012 at 8:15 am

    For those who did not see Joepap’s post from yesterday, I’m re-posting. Thank you for sharing and thank you for offering the free CPR classes.

    Joe said:
    “Afternoon all….. Many of you that I work out with know that I deal with death on a daily basis at work. Over the last 12 years I’ve developed a callous indifference to the topic. The rare pediatric death can run a bit deep, but definitely affects my coworkers with children more so. Things, for right or wrong, change when it hits close to home.

    On Sunday night, a coworker/friend/brother was playing hockey with the department’s Hockey team at the Gardens Ice House in Laurel. DCFD was playing our brother firemen from PG county. DJ is a young 31 year old athlete who played many sports growing up. During the game, he fell to his knees, got up, stumbled again and fell flat on his face. His team members rushed to his side. They immediately recognized that he was in cardiac arrest. They started CPR immediately while others called 911. Other players went and grabbed the AED from the ice rink. The attached the AED and DJ was shocked three times. Around that time, PG Fire arrived on scene and continued care while they transported DJ to the hospital.

    Thru the great efforts of his brothers on scene, the quick response of PG Fire/ems and the Docs in the emergency room, DJ is currently alive. While he is still in a medically induced comma, we’re hopeful for a full recovery.

    I share this story because CPR is something that everyone can learn and do. CPR can AND will save lives. The time before the fire department gets there is critical and those minutes are where you can make the difference with bystander CPR. There is no reason to be scared.

    The DC fire department does teach free CPR classes at our academy to DC residents. It’s only a few hours…and those few hours could make the difference in someone’s life.

    Think about it…. if you have any questions….don’t hesitate to contact me.”


  3. b-kay | January 26, 2012 at 9:14 pm

    Neil A.: 150-160-165-165-165-lbs.
    Ralph A.: 160-165x-155x-135-135-lbs.
    Alex H.: 145-150-150-155x-145x-lbs.
    Josh M.: 135-140-140-140-140-lbs.
    Glenn C.:130-130-130-130-130-lbs. (sub: push press)
    Claire H.: 120-125-125-130x-125-lbs.
    Jon H.: 115-120-120-120-120-lbs.
    Ted K.: 100-100-100-100-100-lbs.(sub: push press)
    Aaron B.: 95-105-110-95-95-lbs.
    Jen O.: 95-105-115-115-115-lbs.
    Christine S.: 95-95-100-90-90-lbs.
    Scott T.: 95-95-105x-90-90-lbs.
    Robert W.: 105-105-105-105-105-lbs. (sub: front squat)
    Greg F.: 85-95-105-105-105-lbs.
    Keena S.: 70-70-70-70-70-lbs.
    Robert W.: 105-105-105-105-105-lbs. (sub: front squat)
    Greg F.: 85-95-105-105-105-lbs.
    Keena S.: 70-70-70-70-70-lbs.
    Dave R.: 195-195-195-195-195x-lbs.
    John G.: 170-170-165-165-165-lbs.
    Ivy F.: 120-120-125x-120x-120x-lbs.
    Andrew L.: 115-120-120-120-120-lbs. (sub: push press)
    Matthew C.: 105-120-130-130-130-lbs.
    Brandon W.: 105-115-115-115-115-lbs.
    Kerstin C.: 65-75-75-65-65-lbs.
    Andrew R.: 160-165-165x-155-155-lbs.
    Jim C.: 135-150-160-170-170-lbs.
    Chris C.: 165-170-175x-170x-160-lbs.
    David S.: 125-125-125-125-125-lbs.
    Christy P.: 185-195-200-205x-185-lbs. (sub: front squat)
    Travis O.: 155-165-170x-160-160-lbs.
    Thomas M.: 105-110-110-110-110-lbs.
    Ashley T.: 95-100-105x-105-105x-lbs.
    Joseph P.: 130-130-130-130-130-lbs. (sub: push press)
    Charlotte Ha.: 60-65-75-65-65-lbs.
    Mayra C.: 85-85-85-85-85-lbs.
    Emily N.: 60-65-65x-55-65-lbs.
    Jesse L.: 215-215-215-215-215-lbs. (sub: front squat)
    Brad R.: 150-155-165-170-170-lbs.
    Keith H.: 130-135-135x-125-130x-lbs.
    Ben T.: 125-135x-135-135x-130-lbs.
    Sean F.: 115-125-130x-125x-115x-lbs.
    Peter H.: 115-125-130-140-125-lbs.
    Lee P.: 115-125-130-130x-120-lbs.
    Spencer S.: 105-115-115-120-120-lbs.
    Brett B: 65-65-75-75-65-lbs.
    Chad P.: 125-140-155-165-175-lbs.
    James H.: 125-135-135-140-140-lbs.
    Katherine S.: 55-55-55-55-55-lbs.
    Rocio Q.: 45-45-45-45-45-lbs.
    Diane N.: 70-70-70-70-70-lbs.
    Candida M.: 60-65x-60-60-60-lbs.
    Jenn J.: 35-35-35-35-35-lb. dbs (sub: seated shoulder press + 10x incline bridge)
    Michael F.: 165-180-190-190x-175-lbs.
    Wayne C.: 120-130-140-140-140-lbs.
    Ricky B.: 95-115-115x-95-95-lbs.
    Jennifer M.: 70-75-75-70-70-lbs.
    Leota B.: 85-90-90x-80-80-lbs.
    Katie K.: 75-85-85-80-80-lbs.
    Kaisa A.: 85-95x-90x-80-80-lbs.
    Ryan S.: 165-185-190-190-192-lbs.
    Jason C.: 115-120-125-125-125-lbs.
    Brian J.: 110-115-125-135-140x-lbs.
    Jeremy M.: 125-125-130-130-130-lbs.
    Krishnan S.: 105-115-115-115-115-lbs.
    Randy F.: 105-105-105-105-105-lbs.
    Alissa G.: 100-105-100-100-100x-lbs.


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