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
Start with 1 round. Build up to 2–3 rounds as your capacity improves.
1,000m Row or 800m Run
50 Air Squats
20 Burpee Broad Jumps
25 Dumbbell Thrusters (2x35lb/2x25lb)
100m Farmers Carry (2x50lb/2x35lb)
Track your total time.
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
1. Scientists Find Just 30 Minutes of Weight Training Boosts Muscle Growth
PRODUCT I’M ENJOYING
MOBOT Portable Travel Foam Roller Water Bottle: It’s basically a stainless steel water bottle and foam roller in one, so you can stay hydrated and roll out tight muscles anywhere. Honestly, I use it way more than I thought I would.
BOOK I’M ENJOYING
The Simple Path to Wealth: Your road map to financial independence and a rich, free life: breaks everything down in a way that actually makes sense—zero fluff or fancy jargon. Makes you feel like financial freedom isn't just for finance bros but totally doable for regular people.
UFF WEEKLY DIRECTIVE
Lean back during leg extensions. Lean forward during seated curls.
Leaning back on leg extensions hits the rectus femoris harder. Leaning forward on seated leg curls increases hamstring stretch for more growth.
UFF QUOTE OF THE WEEK
“Your job isn't to make rookies fear mistakes, it's to make them fear hiding them.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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