The 5K the FRF Way Virtual Workout Event is Back for 2021!

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Here’s the deal, if 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!

TO JOIN: 

  1. Register for the FRF 5K the FRF Way Virtual Workout Event anytime between August 1st and October 31st, 2021.
  2. Use the included training program and resources to prepare for the virtual workout event.
  3. Encourage other members of your family, department, and crew to register for the event.
  4. Complete either a 2K walk, 5K run, or the FRF 5K + 343 reps workout at your convenience any time in the month of October (October 1st - October 31st).  
  5. Celebrate your accomplishment by sharing (pictures and time) on the FRF Facebook page and via your own social media! #GETFRF   #5KtheFRFWay
REGISTRATION INCLUDES:
  • ENTRY To The 5K the FRF way virtual workout event!
  • Official 2021 5K the FRF Way Shirt or Sweatshirt  (which will be your favorite for sure).
    • You can choose your own color shirt and sweatshirt (gray, blue, or navy)
  • Official 5K the FRF Way Training Program (including access to the training app, eating guides, coaching, and FRF private training group)
  • 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

 

Register Today!  

Choose between T-Shirt or Sweatshirt Options.

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 12 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 2021, 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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2021 FRF 5K the Virtual Workout Sponsors

(Please click the logo to be directed to their website)

Get 10% off with code FRF5K2021

Get 20% off any purchase with code FRF5K2021

FRF LOGO TEXT STACK on WH

Get 15% off any purchase with code frf5k

5K FRF WAY-2021 DESIGN FOR WEBSITE

What is a VIRTUAL WORKOUT EVENT?

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.  

What are the race/event options?

Complete either the 2K walk/ run, 5K run, or the 5K the FRF Way (5K +343 reps).

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 receive a training program that includes:

WORKOUT CAALENDAR FRF 5K

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.

FRF 5K MOBILE GRAPHIC

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).

Fireground

"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).

EXERCISE TUTORIALS- frf 5k

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.

Copy of EXERCISES IMPROVE PERFROMANCE- FRF 5K

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 2500 like minded first responders that are using FRF.  You also get access to special Q and A sessions and live videos.

FRF 5K entrance shirt and sweat

And You get the 5K the FRF Way Swag!  New for 2021 you can choose between an event sweatshirt or a T-shirt.

Your Registration also includes:

FRF 5K GUIDE FOR NUTRITION

Join Today and also get these bonus resources:

FRF 5k 2021 WORKOUT PROGRAM COVER
cover of snack options new 2021
COVER FOR FRESH RECIPES

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.

FIREHOUSE FRESH RECIPES

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 50 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.

STEP 1
REGISTER TODAY

STEP 2
FOLLOW THE 5K THE FRF WAY TRAINING PROGRAM

STEP 3

COMPLETE AND POST YOUR VIRTUAL WORKOUT EVENT RESULTS

Have Questions?

ADDITIONAL FEES

T-shirt Shipping & Handling (United States): $4.80

T-shirt Shipping & Handling (Canada/ International: $10.00

Sweatshirt Shipping & Handling (United States): $9.00

Sweatshirt Shipping & Handling (Canada/ International: $15.00

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