UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
ANNOUNCING THE BEST FIREHOUSE GYM CONTEST!
Think your firehouse has the most dialed-in, gritty, or creative gym setup? Let’s see it!
I’m looking for the most resourceful, functional, and well-used firehouse gyms, not just the fanciest.
How to enter:
Share the following:
2–3 photos of your firehouse gym
A short blurb about how your crew uses it
Include your name and department
Submit entries to: uffcoaching@gmail.com
Deadline: July 11th
Winner announced: July 14th
Prize: Department-wide access to The UFF Fitness Program + a social media shoutout + bragging rights
Let’s see what you got.
And now, here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Source: Allrecipes
FIREFIGHTER WORKOUT
A1) Low incline DB Bench Press - 4 x 15
A2) Lat Pulldowns - 4 x 15
A3) Lying DB lateral raise - 4 x 15
B) Decline Bench Press - 3 x 6
C1) DB Incline Fold-Ins - 3 x 8
C2) Inverted Rows - 3 x MAX
C3) Banded Face Pull - 3 x 15
D) Sled Pull Finisher - 8 x 30 yards. Rest 45–60 seconds between rounds.
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
2. How to sneak some mobility work into a busy schedule.
BOOK I ENJOYED
The Boys in the Boat: Nine Americans and Their Epic Quest for Gold at the 1936 Berlin Olympics by Daniel James Brown: nine working-class guys from the University of Washington made it to the 1936 Olympics and beat the Nazis at rowing right in Hitler’s backyard. It’s one of those sports stories that’s about so much more — resilience, teamwork, and proving that regular American kids could take on the world and win.
UFF QUOTE OF THE WEEK
“Real Firefighter PPE:
P - Proper training
P - Physical readiness
E - Emotional resilience”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
The UFF newsletter with over 7k subscribers
p.s. I asked, “What’s worse: being understaffed, or being overstaffed with people who shouldn't be there?”