UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Source: The Big Man’s World
FIREFIGHTER WORKOUT
3 Rounds for Time:
A1) Dumbbell Thrusters — 15 reps
A2) 200m Run or 90-sec Ski Erg/Row (moderate pace)
A3) Bodyweight Step-Ups — 10/leg
A4) Burpee Broad Jumps — 10 reps
A5) Farmer’s Carry (Heavy Dumbbells) — 50m
A6) Bodyweight Walking Lunges — 20 reps total
A7) Push-Up to Renegade Row (light/moderate dumbbells) — 10 reps per side
A8) 100 Jump Rope or 30 Calorie Bike
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
1. S.C. fire department tests ‘1323' shift to improve work-life balance
2. Lift Lighter Weight, Get Just as Strong: Here’s Why
3. 5 Revolutionary Findings in Longevity Science
PODCAST EPISODE I’M RE-LISTENING TO
Jocko Podcast 221: Jonny Kim. Navy SEAL, Doctor, Astronaut. The Unimaginable Path.
BOOK I’M ENJOYING
On Character: Choices That Define a Life by General Stanley McChrystal: It’s a thoughtful collection of reflections from McChrystal on the role of charachter in shaping a life, drawn from personal stories and history. It feels honest and grounded, like advice from someone who’s led, stumbled, and still cares deeply about doing the right thing.
UFF QUOTE OF THE WEEK
“Senior firefighters who refuse to teach create the very incompetence they complain about.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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