Welcome to the FRF Blog
Recipes, resources and workouts to help you and your crew get fit for duty.
Get Strong and Lean with this FRF Bodyweight Workout.
It can be very difficult to try to stay “fit for duty” on vacation, during the Holidays, or if you don’t have access to a lot of equipment. This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment. I actually performed…
Read More
10 Tips to Avoid the Flu and Cold in the Firehouse
I’s that time of year again when the common cold and flu begins being passed from one person to the next. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more. The sneezing, coughing, sore throat, and runny nose leave you wanting to curl up under…
Read More
Firefighter Exercise to Improve Shoulder Strength
Improve your performance on (and off) the fireground with this exercise. Shoulder and upper body strength are an essential fitness trait required on the fire ground. Hoisting ladders, hoseline, carrying equipment all require strength of the shoulders AND good core stability to support the movement. Yet, I still see a lot of fire rescue athletes…
Read More
Get Fire Rescue Fit in 2018! Win Cash, Prizes and Motivate Others…
Over $3,000 in cash and prizes will be given away to Firefighters, EMTs and Medics! YOU can Win and more importantly Motivate Others in the Fire Service! Get Your Plan Started Today! The purpose of the contest is to motivate Firefighters, EMTs and Medics to change the unhealthy culture of the fire service. Statistics show that the…
Read More
3 Exercises Every Firefighter Must Do!
Before I got into the fire service (almost 15 years ago) I worked with athletes, some amateur, some pro. The main goal of the training was to create workouts that would improve performance (and in some cases body aesthetics). The first thing we would do is evaluate the motions and muscles needed in their sport,…
Read More
Healthy Turkey Loaf for the Firehouse
Tis the season for Turkey…loaf. I know how difficult it can be to find some good staple healthy meals for the firehouse (or any house for that matter.) Here is a great recipe that I use. It is easy to prepare and takes only 30 minutes. Add a salad or some vegetables to the plate…
Read More
Get Fire Rescue Fit- Thanksgiving Workout Option
Happy Thanksgiving! Here is a great “FRF” way to celebrate. This is a little workout that will burn some early morning calories, ignite your metabolism, and make room for some good Thanksgiving food. I always like to do some morning workout or fun run with the family on the Holidays, I find that I feel…
Read More
Essential Fitness Equipment for Fire Departments
I get a lot of requests to address the “best” equipment to put in fire stations, which is the topic of today’s post. Unfortunately, the biggest factor in firehouse gym set-up is price and budget so I will try to keep this in mind. First off, I want to address the what we don’t need…
Read MoreFRF Special Workout to Honor Veterans…
Today I have a special Firefighter Challenge Workout to honor America’s true heroes….our Veterans. Thank you for your service and sacrifice! This workout is 11 minutes of strength exercises followed by an 11 minute cardio interval (11-11 for Veterans Day). The exercises can be changed based on available equipment and level of fitness.…
Read More