UFF Newsletter: Eat. Train. Learn.

Happy Monday everyone!

Here is this week's firehouse recipe, workout, and wellness insight...

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FIREHOUSE RECIPE 

Thai Peanut Chicken

Source: 40 Aprons

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FIREFIGHTER WORKOUT 

A1 Squats: 3 x 6. 10 sec rest

A2 Lunges: 3 x 12. 10 sec rest

A3 Leg Extensions: 3 x 25. 2 min rest

B1 Leg Curls: 3 x 6. 10 sec rest

B2 Romanian Dead Lifts: 3 x 12. 10 sec rest

B3 Reverse Hypers or Back Extensions: 3 x 25. 2 min rest

Choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM.

Tag us @unfuckedfire in your workout photos and videos

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FIREHOUSE WELLNESS TRAINING

1. Free brain stimulation therapy available for veterans and first responders in Northeast Ohio

2. In this cohort study of 2110 adults with a mean follow-up of 10.8 years, participants taking at least 7000 steps/d, compared with those taking fewer than 7000 steps/d, had a 50% to 70% lower risk of mortality.

3. Sleep duration and musculoskeletal injury incidence in physically active men and women: A study of U.S. Army Special Operation Forces

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SCI-FI NOVEL I’M EXCITED TO READ

Polostan by Neal Stephenson

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UFF QUOTE OF THE WEEK

“Never compromise just to harmonize with the recliner choir.”

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Stay fit and stay safe,

UFF

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p.s. CATCHING ROCKETS. MAKING HISTORY.