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Summer, 2013
1ST Responder Newspaper - TX
Firefighter Fitness, Belly Buster FIREFIGHTER FITNESS Lori Ann Hodgkinson
GREG GOETTSCH
Downed aircraft in Abilene Just before 10:30 on February 14th, the Abilene 911 Center received a report of a downed aircraft approximately three miles North of Elmdale Airpark. Units of the Abilene Fire Department, along with responders from the Abilene Police Department, the Texas Department of Public Safety, Metro Care Services, and other response organizations located the crash site near the Jones / Shackelford County line, just south of Shackelford County Road 150. The plane was largely intact and there was no fire or fuel spill. The lone occupant of the aircraft, a seventyfive year old male, was able to exit the aircraft prior to responder arrival. He displayed no sign of injury and was not transported to a hospital. The Texas Department of Public Safety took charge of the investigation but a representative of the Federal Aviation Administration (FAA) was expected to arrive within a short time.
Correspondent Contest Sponsored by Tyler Fire Equipment The readers of 1st Responder Newspaper have helped make www.1rbn.com the fastest-growing Fire/Rescue/EMS site on the web. Information comes from our valued correspondents. Each time you post an entry on our website, your name will go into a drawing for a monthly prize. Only web entries are eligible. The prize for our July editions from Tyler Fire Equipment is a Yellow Bullard UST Traditional Fire Helmet. Our June editions winner of the Kimtek is a Viper Wildland Nozzle was John Sjostedt III of Duxbury, MA. If your company would like to provide a prize and sponsor our monthly contest, contact Heather at 845-534-7500.
Matte Yellow Bullard UST Traditional Fire Helmet ESS goggles Bourke Eye Shields 6" Stars and Stripes carved brass eagle Traklite integrated lighting
Tyler Fire Equipment LLC PO Box 4037, Elmira, NY 14904 • 1332 Broadway, Albany, NY 12204 7048 Interstate Island Road, Syracuse, NY 13209 Phone (800) 352-2079 • Fax (607) 734-1951
Wow! Summer must really be around the corner. As I mentioned last month the requests for fat-burning, middle whittling, butt shaping routines pour in around this time. My last column contained a fat-burning total body toning workout. Guess it spurred some of you on. What I’m getting now is requests for a quick effective abdominal routine that can be done every day. Boy, you are rolling now. Here goes… The first routine requires a swiss ball and a medicine ball. The second one is equipment free. Choose the one that suits you or alternate their use for variety. Both routines are intended for clients with healthy backs and free of any other exercise restrictions. As always, consult your physician before beginning this or any other exercise routine. Perform 15-20 of each exercise. Three sets of each exercise with a set of standing alternating knee lifts, front kicks and side kicks (all kickboxing style) in between each set as listed. Routine 1 Jacknife: Over a swiss ball , with shins resting on ball and hands on floor, shoulder width apart. Keeping hands still and shoulders stable roll ball under you by bending knees up to chest. Return to start position. Alternating knee lifts Seated twists, sit, straddling a bench. Hold a medicine ball (be sure to select an appropriate weight). Turn and place ball on bench behind you. Twist to opposite side and pick up ball. Turn
and place ball on bench behind you. Complete your 15-20 reps and then repeat in opposite direction. Alternating front kicks Medicine ball crunch, lie on back knees bent, feet flat on the floor, shoulder distance apart. Hold a Medicine Ball beyond your head. Perform a crunch, bringing medicine ball up and then toward knees. Alternating side kicks Cool-down with some low back stretches Routine 2 Seated knee raise, sitting at the end of a bench or on the floor, lean back 45 degrees. Hold that position. Bend legs as you pull knees to chest. Extend to starting position. Alternating knee lifts Elbow to knee touch, lying on back knees bent, feet flat, clasp hands behind head, (being careful to avoid pressing head forward). Cycle your legs (like pedaling a bike) while simultaneously lifting head/shoulders and touching right elbow to left knee then left elbow to right knee. Alternating front kicks Crunches, lying on back, hands clasped behind head or crossed over chest. Legs extended upward, knees very slightly bent. Crunch/sit-up. Alternating side kicks Cool-down with some low back stretches These exercises will tone and shape those abdominal muscles, but remember if they are disguised by a layer or two of fat, you’ve got to do some burning in your workouts and/or trim some of the fat from your diet. Last month’s routine is a great way to accomplish that. Go For it! Be Smart! Stay Safe! - LORI HODGKINSON
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