Land Warfare Centre Kokoda Barracks in Witheren | Military Base

Land Warfare Centre Kokoda Barracks

Locality: Witheren

Address: Beechmont Road 4275 Witheren, QLD, Australia

Website: http://www.army.gov.au

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25.01.2022 Good morning, today will see you conducting 10 rounds of; * 10 push-ups * 5 superman * 10 squats... HOWEVER.....set a timer for 2mins and at the end of the 2mins, complete 12-15 butterfly sit ups then start the 2mins again. Continue this until all 10 rounds are completed. Note: we may look kinda serious in the video but see comments for some out takes. Enjoy.

25.01.2022 Good morning, today is another running based workout. Finding a nice incline somewhere which shouldn’t be a problem if you live around Pac Pines or Canungra. Running up hill for a 30sec effort (hard) Active rest by walking back down to start point.... Aiming to achieve 8-10 rounds. NOTE: after this workout aim to do a bit of a push-up sit up test and see how you are tracking for returning back. PFA not recommended gradient

25.01.2022 As we prepare to implement our fire mitigation strategy at Kokoda Barracks in 2020, it is really important to be coordinating with our local RFS Brigades. We really appreciated having the opportunity to talk through our planned hazard reduction burns for this year with the volunteers from the Lower Beechmont, Beechmont, Canungra and Tamborine Mountain RFS Brigades.

24.01.2022 Sat 21 Nov 20, we are holding our Christmas party for Kokoda Barracks members and their families. 1000- 1300, outside the SGTs mess, bring your swimmers as we will have a waterside, jumping castle,obstacle course, food vans and loads of fun. Remind your partner to reply to ensure you are catered for and come and join us for an epic party hope to see you there Ps - Santa will be there

24.01.2022 Good morning, today’s workout is running based. Please see below; 400m run 20 push ups 10 sit ups 400m run... 18 push ups 12 sit ups Each round decrease push ups by 2 and increase sit ups by 2 for 10 rounds. Can increase/decrease sets as required.

23.01.2022 And more bloopers.

22.01.2022 Good morning today’s workout is 6 rounds for time. Exercises are; * 600m run / 2min hard run * 12 x lunges (ea leg) * 12 x preferred crunch variation / BFA sit ups... * 12 x push ups As always ensure you warm up and conduct some cool down stretches for your benefit. Note: picture is taken from an internet source and is not a member dressed on a Defence establishment.....

22.01.2022 Good morning everyone. Funny story.... the workout for today got posted yesterday. If you completed it yesterday well done, I would suggest doing some light lower limb stretching and rolling out if you have a foam roller. Take care, keep an eye out for tomorrow.

21.01.2022 Cross country time, we celebrate all participants but more so, we celebrate the group of people who pushed themselves through the 7.5km track full of incredible hills. Photos are of the runners and winners. Well done everyone

18.01.2022 The Commanding Officer of DFSI, LTCOL Dennis Robins commerarated Vietnam Veterans day yesterday at Nerang RSL. We will remember the sacrifices made by the men and women who served during the Vietnam conflict, Lest we forget

17.01.2022 Movember: WO2 (Dash) Wheatley and HQ LWC participants took the challenge to flip 10000 tyres during November for men's mental health. Dash made a challenge to HQ LWC that if we raised $100 he would do 100 tyre flips and 100 burpees (the donation recieved was $200). Video below is Dash and WO2 Leigh Willis finishing the challenge, well done and a great cause to support. #armyinthecommunity #supportmensmentalhealth

17.01.2022 Today’s workout is 9 sets but you can start at whichever set is suited to your ability. Set 1: Star Jumps x 99 Crunches x 99 ... Wall sit x 99 sec Push ups x 19 Set 2: Star Jumps x 88 Crunches x 88 Wall sit x 88 sec Push ups x 18 Set 3: All exercises but x 77 or 77 sec or 17 reps Set 4: 66 or 66 sec or 16 reps Set 5: 55 or 55 sec or 15 reps Set 6: 44 or 44 sec or 14 reps Set 7: 33 or 33 sec or 13 reps Set 8: 22 or 22 sec or 12 reps Set 9: 11 min run or similar effort Remember to warm up and cool down appropriately and scale or change exercises as required.

15.01.2022 SMOKE HAZARD: Canungra Field Training Area - 03/07 June 2020. Ladies and Gentlemen, please be aware that we will be conducting fire mitigation this coming week, of course if conditions are suitable. It is likely that there will be smoke haze evident days after the event. Please contact us if you have any concerns.

14.01.2022 Facebook workouts are soon drawing to a close. However for today, the workout starts with the first set @ 10 reps then 9, 8, 7, 6, 5, 4, 3, 2, 1. Lateral steps (left or right) x4 then a burpee = 1 rep and in between each each set, conduct 1min prone hold. Take care.

14.01.2022 Some filming bloopers...

14.01.2022 Today for the first time at LWC we celebrate soldiers from 8 Bde, QUR, March out after their 6- week reserve recruit course. Well done and Good Soldiering.

14.01.2022 Dear Community! From Monday 24 August Friday 04 September 2020, Chinook CH 47-D Helicopters from your Army’s 5th Aviation Regiment, will be conducting day and night time flying training in South East Qld. Some of this flying is likely to be in our area at Canungra and at times may be noisy. We apologise for any inconvenience. ... To learn more about the Chinook, Army Aviation or your Army, see: https://www.army.gov.au//equ/aviation/boeing-ch-47-chinook #ArmyInMotion #GoodSoldiering

13.01.2022 Last week we said goodbye to MAJ Rod Goodell after completing 46 years of dedicated service. The COMDT also had the pleasure of congratulating Mr Ian Feeking on his 20 years of service in the APS. We are proud of our service members and their service to our country.

13.01.2022 So excited having author Adam Holloway to talk to LWC about his amazing book, Duty Nobly Done. A tale about 11 members of his family who fought in the Great war and the tales of these great men. If you haven't already check it out.

13.01.2022 Good morning, today’s workout uses simple exercises, but challenge yourselves by increasing sets or even repetitions. Please see below for workout; * Chest to ground push ups * Squats, weighted or unweighted * V sits or BFA sit-ups ... * Inch worms * Alternate arm leg raises (bird dogs). Left and right = 1 rep All exercises 15 reps except inch worms 8 reps. Complete 4-5 sets with 60-90 sec rest in between. Take care and please don’t go outside of abilities.

13.01.2022 The Commandant Royal Military College, Brigadier Duncan has the pleasure of presenting Major Rob Jones two medals for his service as a paramedic. As well as being an Army officer, Major Jones was awarded the QAS long service medal and the Queensland Ambulance Service Medal. The National Service Medal recognises long and diligent Service of members that risk their lives or safety to protect our assist the community in times of emergency or natural disaster. Thank youfor your service Major Jones

12.01.2022 Community = connection. This last week LWC had a ladies lunch connecting after a long absence due to Covid19. Today we had an out door PT activity, running and canoeing, and best of all connecting with a delicious breakfast.

11.01.2022 We value the wonderful communities that we are a part of!

11.01.2022 Four simple letters can change a life 'R U Ok??' Dont be afraid to ask the question, but remember to take the time to listen, be present and ask questions, they could just safe a life.... Look after yourself and your mates and always reach out. Today at Kokoda Barracks we had conversations over cake and took time out to check in with one another. How are you feeling today?????

10.01.2022 EXERCISE BRAHMAN STRIDE NOISE NOTICE Australian Defence Force (ADF) helicopters and personnel will conduct training in the Brisbane, Ipswich, Darling Downs and the Gold Coast region in August and early September 2020. The training will include ADF helicopters flying during day to Defence establishments and training areas, some in urban areas.... People who see the training should not be concerned that any of the locations are under any form of actual threat. The public should not be alarmed if they see or hear military helicopters and military personnel carrying weapons. No ammunition will be used during the training. This essential training is vital to maintain Australia’s world-class military capability. It is not a part of the Australian Government’s COVID-19 response. The training is being conducted in a manner that accounts for COVID-19 restrictions and good health management processes. Defence is unable to provide media access or further information, including specific timings, regarding this training in order to protect operational tactics, techniques and procedures. Individuals with concerns should contact Defence via: 1300 333 362

10.01.2022 Happy Friday!! Today is a flash back of evetyones favourite, TABATA! The exercises don’t necessarily need to be the ones demonstrated, you just need to be able to maintain a high intensity for the full 8 rounds of that exercise.

08.01.2022 Good morning and happy Friday! Today incorporates a run (can be a high intensity exercise e.g mountain climbers or squats) using distance or time with exercises in between. Please see below; Warm up then * run 800m / 3mins... * 21 push-up * 21 sit ups (choose any variant) * run 600m / 2:10 * 15 push-up * 15 sit ups (choose any variant) * run 400m / 1:30 * 9 push-up * 9 sit ups (choose any variant) * run 600m / 2:10 * 15 push-up * 15 sit ups (choose any variant) * run 800m / 3mins * 21 push-up * 21 sit ups (choose any variant) Cool down

08.01.2022 Last Thursday, the Land Warfare Centre welcomed recruits for training for the first time ever!! Today, our amazing PTIs took 96 new army members for an amazing session. I can guarantee the recruits will sleep well tonight.

07.01.2022 Good morning, running based for today but it’s a choose your own adventure. Option 1; 10 x 200m efforts 1:2 rest (twice as much rest) Aim to get within 5secs of each effort and if done on grass be mindful it will load up your hamstrings so thorough warm up is a must.... Option 2; 6 x 600m efforts 1:1 rest Still a good pace and try to feel that discomfort. Option 3; Tempo run 20mins out 18mins back Still do a few active stretches to warm up.

06.01.2022 Despite COVID-19, Officer Training Wing has successfully conducted the All Corps Captains course. Same training across states and Brigades, below are photos of how they are successfully navigating travel restrictions, training must go on!

06.01.2022 Who doesn't like free icecream???? The ESS team provided LWC Kokoda Barracks with free icecream as a morale boost because of COVID-19.

05.01.2022 G’day, today’s workout is going to incorporate a run or the mountain climbers for the same time. Please see below for the explanation; Warm up and remember as it’s getting colder, more time may be required and I would suggest cracking out a few reps of everything. * 2mins mountain climbers or run... * 15 Squat * 10 Two phase burpees * 15 Flutters (both legs = 1rep) This will be conducted as many rounds as possible in 30mins. Cool down and focus on stretching through the lower back as well as the all others.

05.01.2022 Today we had the pleasure of 'Aunty' Lorraine Hatton OAM, visit Kokoda Barracks. We were mesmerized by her stories of Dreamtime and how the Koala lost its tail. We all look forward to many more visits.

04.01.2022 Good Morning Everyone, Please be aware that there will be smoke hazard at our base today as we conduct a burn. Stay safe.

03.01.2022 Ladies and Gents, There will be a small controlled fire at the golf course tomorrow. There may be visible smoke from that direction. Have a great day

03.01.2022 Today the COMDT LWC had the honour of promoting WO2 Jeffries to CAPT, before her removal to TVL. CAPT Curtis was also presented her Commission by the COMDT, a very busy morning.

01.01.2022 The Land Warfare centre is transforming their training, below is a video outlining the magnificent work of instructors. The COMDT LWC, COL Arran Hassell is so proud of the work that has been undertaken by his staff,