UFF Newsletter

Share this post

UFF Newsletter

unfuckedfirefighter.substack.com

Discover more from UFF Newsletter

Making the best job in the world a healthier one.
Over 5,000 subscribers
Continue reading
Sign in

UFF Newsletter

1 Recipe, 1 Workout, 1 Training Topic (4/24/23)

Unfucked Firefighter
Apr 24, 2023
1
Share this post

UFF Newsletter

unfuckedfirefighter.substack.com
Share

FIREHOUSE RECIPE: Crispy One-Pan Paleo Bacon Wrapped Chicken {Whole30}

Source: Paleo Running Momma


FIREHOUSE WORKOUT: “The 1,000 Return Reps Challenge”

What?

1,000 Return Reps over a three-month period.

How?

Whenever you return from a run, perform a set of an exercise that targets one of your weaker muscles to near failure. Do these until dinner time each shift.

Examples: 

Weak triceps? Return Reps could be 1,000 dumbbell tricep extensions over a three-month period.

Weak hamstrings? Return Reps could be 1,000 seated leg curls over a three-month period.

Weak pecs? Return Reps could be 1,000 dumbbell chest presses over a three-month period.

Log your lifts and complete the challenge in 90 days.

Why?

The 1,000 Return Rep Challenge will increase the size and strength of your chosen muscle. Return Reps are a great way to stay active while on duty.

The challenge begins May 1st. Let’s go!!!

Remember to take before and after photos and tag us @unfuckedfire in your workout photos and videos.


FIREHOUSE WELLNESS TRAINING:

Toward a new definition of mental health

Source: ncbi


GET THE UFF BOOK OF WISDOM

GET FIT FOR DUTY

NEW UFF GEAR 

Twitter: @unfuckedfire

Instagram @UnfuckedFire

Thank you all for supporting the UFF movement. 

1
Share this post

UFF Newsletter

unfuckedfirefighter.substack.com
Share
Comments
Top
New
Community

No posts

Ready for more?

© 2023 Unfucked Firefighter
Privacy ∙ Terms ∙ Collection notice
Start WritingGet the app
Substack is the home for great writing