FRF 5k new red for web trans

Virtual Workout Event

2K walk, 5K run or, FRF 5K +343 Reps


Here’s the deal, you are a First Responder (firefighter, EMT and/or medic) and/or support first responders, then you are the best and this Virtual Workout Event is for you!  Time to get moving to help improve your level of fitness and support members of the Fire Service!  Sign up for the Virtual 5K the FRF Way Event.  You can complete the workout event anytime and anywhere, all while giving back to a great cause!


  • Register for the FRF 5K the FRF Way Virtual Workout Event before November 7th, 2020. Hurry the last day to register is November 7th.
  • Complete either a 2K walk, 5K run or the FRF 5K + 343 reps workout at your convenience any time or anywhere between November 15th and November 30th, 2020.
  • Celebrate your accomplishment by sharing (pictures and time) on the FRF Facebook page and via your own social media! #GETFRF   #5KtheFRFWay
  • ENTRY To The 5K the FRF way virtual workout event!
  • Official 5K the FRF Way shirt  (which will be your favorite for sure)
  • Finisher Stickers
  • Official 5K the FRF Way Training Program (including access to the training app) and coaching!
  • DONATION to the National Fallen Firefighters Foundation on your behalf
  • A chance to win cash & other cool prizes when you SHARE your training and/or post event photos on social media using #FRF5k #GETFRF #5KtheFRFWay


Hurry!  The last day to register is November 7th...

About the 5K the FRF Way Workout Event.

Fire Rescue Fitness is a company that provides workouts and fitness resources for firefighters, EMTs, medics and first responders all over the world.  Over the past 10 years, FRF (Fire Rescue Fitness) has helped thousands of firefighters get more fit and healthy with their resources.   The company is owned and operated by a firefighter/ EMT, Aaron Zamzow (and his dog Tessa).  The mission of the company is to help motivate, educate and transform first responders, like himself to get and be more fit for duty.  The FRF 5K has been in the works for over 3 years and is a great way to promote the mission of FRF and give back to the Fire Service that Aaron loves so deeply.

About the National fallen firefighters foundation (www.FireHero.org)

In 2020, the proceeds of the 5K the FRF Way event will be donated to the National Fallen Firefighters Foundation.

The United States Congress created the National Fallen Firefighters Foundation to lead a nationwide effort to remember America’s fallen firefighters. Since 1992, the tax-exempt, nonprofit Foundation has developed and expanded programs to honor our fallen fire heroes- to assist their families and co-workers and promote health and safety within the fire service to reduce line of duty deaths and fatalities.  Your donation will help honor the fallen and work toward reducing more firefighter fatalities by creating and promoting programs that improve first responder health.

Read more about the National Fallen Firefighters Foundation and the Fire Hero Network by going to www.FireHero.org.

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5K the FRF Way Event Sponsors

Get 10% Off with code:  FRF5K2020
Use code FRF5K for 20% off.
Use code FRF5K for 20% off.
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It means that you can complete the FRF Workout Event ANYWHERE! Whether it's a treadmill, your neighborhood streets, or your gym or the firehouse - it's your choice!  Encourage members of your family, your crew and your department to join you!  The more participants, the more funding we provide to help the National Fallen Firefighters Foundation honor those we lost and promote health and fitness in the fire service.  

Complete either the 2K walk/ run, 5K run or the 5K the FRF Way (5K +343 reps) between November 15th - 30th, 2020

What are the race/event options?

This event is for all levels of fitness.  If you are just getting back into fitness you can perform a 2K walk/ run.  If you are an avid runner you can perform the 5K.  And, if you are looking for a challenge you can do the FRF 5K that includes 343 reps of various exercises (see below).   Registration includes a complete workout program and nutrition guide from Fire Rescue Fitness.  This program will help prepare you not only for the race but for anything the fire ground or LIFE throws at you....  

Race Options

  • 2K run/walk  or
  • 5K Run or
  • FRF 343 5K
    • Do 50 push-ups to start
    • Run/ walk  one half (.5) mile
    • Do 50 prisoner squats
    • Run/ walk  one half (.5) mile
    • Do 50 body rows or back widows
    • Run/ walk  one half (.5) mile
    • Do 50 lunges (25 each leg)
    • Run/ walk  one half (.5) mile
    • Do 50 plank pulses
    • Run/ walk  one half (.5) mile
    • Do 50 bent over V-raises
    • Run/ walk  one half (.5) mile
    • Do 43 Burpees
    • Run/ walk .1 mile
    • Record your time….. Then have a victory libation or pass-out.

Frequently Asked Questions about the 5K the FRF Way Event.

The FRF Virtual Workout Event Was Created to Help Firefighters, EMTs, and Paramedics Lose Extra Pounds, Get Stronger, Get Leaner, and Be a Better Fire Rescue Athlete! 

And, at the same time we can raise money for the National Fallen Firefighters Foundation to help implement and create lasting programs that promote health and safety in the fire service.  

Register today and recieve a training program that includes:

Foundations Calendar

Complete Comprehensive Workout Calendar - 60-day training calendar with a daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals)

Foundations Exercise

Efficient Easy to Follow Workouts - There are different resistance training and cardiovascular workout options.  There are workouts for the gym, firehouse and home. And, you will learn how to create workouts for you and your crew that don't require a lot of equipment.


Access to the NEW FRF App - FRF has teamed up with TrainHeroic to offer an app that tracks your workouts and allows you to store your workout data all in the app.  You will also be able to post to the feed, see what other athletes are doing, and track your progress.  The app includes workouts and running schedule that will help you "ace" the virtual workout event (and lose some pounds).


"Functional" Fireground Movements - This unique workout program includes exercises that will get moving and performing better on and off the fireground.  The program will also teach how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.  Please note these movement patterns are used in everyday life which is why this program will help any athlete perform better (mothers, carpenters, fathers, police officers... you name it).


Easy to follow exercise and workout tutorials -  Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise, and rep. There are links to video tutorials and additional resources if you have questions.

This is a truly “excuse-proof” workout program.

Stretch Routine

Exercises that build strength, boost metabolism,burn bodyfat and improve mobility- There are over 100 Exercises with guides that are easy to follow (and printable) that instruct you on proper form. Each exercise links to a video showing it in proper motion also. Most importantly, the program explains how, why and when to do each exercise.

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Special Access to the FRF Workout Crew - Get access to the Private FRF Facebook group where you can connect with over 1500 like minded first responders that are using FRF.  You also get access to special Q and A sessions and live videos.

And You get the 5K the FRF Way Swag...

Your Regtration also includes:


Register for the 5K the FRF Way Virtual Event today and get access to the FRF Lean Eating Guide along with other applicable nutritional resources.  Theses resources will teach you how and what to eat to perform at your best.  They will also help you lose some extra pounds of fat. 

The PDF manual and included bonus resources will give you:

Six easy to follow guidelines to get you lean and “fit for duty​​​​​​​

A NEW portion control guide. No more counting calories!

Teach you how to eat healthy at the firehouse or at any restaurant. No excuses, you can go out and eat right...

Provide Example meal plans and recipes...

Includes a tutorial on supplements. What do you need (if any) and why…

Join Today and also get these bonus resources:


Training program pdf log sheets

This PDF is for you "old schoolers" that like to have a hard copy of your program in your hand.   Print these out and take the workouts and log sheets with you anywhere. Each workout has exercise overview sheets, exercise pictures, coaching points, and log sheets that you can fill out to keep track of your progress.

FRF Healthy Snack Options

Use these snack options to help you plan, train and complete the event.  I listed my 10 favorite options followed by another list of top snacks other fire rescue athletes have used to help them succeed with their FRF (fire rescue fitness) program.

FRF Healthy Firehouse Recipes Cookbook 2.0

Cooking for a group of hungry firefighters (and/or your family) is not easy– if you don’t cook something tasty you will hear about it ...for a long time. The goal of this eBook is to provide some tasty and easy recipes for you and your crew- over 80 recipes!

Thousands of First Responders and Non-First Responders have used FRF Programs to lose weight, gain strength and improve their performance and so CAN YOU.





Have Questions?


Shipping & Handling (United States): $5.99

Shipping & Handling (Canada/ International: $16.99



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