{"id":12485,"date":"2020-07-14T15:38:30","date_gmt":"2020-07-14T15:38:30","guid":{"rendered":"https:\/\/firerescuefitness.com\/?page_id=12485"},"modified":"2022-11-14T15:46:55","modified_gmt":"2022-11-14T21:46:55","slug":"frf5k","status":"publish","type":"page","link":"https:\/\/firerescuefitness.com\/frf5k\/","title":{"rendered":"5K the FRF Way"},"content":{"rendered":"\n<h1>\n\t\tREGISTRATION FOR THE FRF VIRTUAL 5K +343 WORKOUT EVENT IS NOW CLOSED.  THANK YOU TO ALL THAT PARTICIPATED IN 2022.  WE RAISED OVER $7000 FOR NFFF AND FRCE.\n\t<\/h1>\n\t<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/11\/FRF-5K-2022-Posts-from-participants-1.png?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" \/><\/p>\n<h2>\n\t\t<a href=\"https:\/\/firerescuefitness.com\/signup-form\/\" title=\"PLEASE SUBSCRIBE TO THE FRF NEWSLETTERS TO GET UPDATES ON FUTURE EVENTS (CLICK HERE)\" target=\"_self\" rel=\"noopener\">\n\t\tPLEASE SUBSCRIBE TO THE FRF NEWSLETTERS TO GET UPDATES ON FUTURE EVENTS (CLICK HERE)\n\t\t<\/a>\n\t<\/h2>\n\t<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rdoz2-dJOWw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n\t<strong>DESCRIPTION<\/strong>\n<p><strong>Here&#8217;s the deal, if you are a First Responder (firefighter, EMT, and\/or medic) and\/or support first responders, then you are the best and this Virtual Workout Event is for you!\u00a0 <\/strong><\/p>\n<p>Time to get moving to help improve your level of fitness and support members of the Fire Service!\u00a0 Sign up for the Virtual 5K the FRF Way Event.\u00a0 You can complete the workout event anytime and anywhere, all while giving back to a great cause!<\/p>\n<p><strong>TO JOIN:\u00a0<\/strong><\/p>\n<ol>\n<li>Register for the <strong>FRF 5K the FRF Way Virtual Workout Event<\/strong> anytime between August 15th and October 31st, 2022.<\/li>\n<li>Use the included training program and resources to prepare for the virtual workout event.<\/li>\n<li>Encourage other members of your family, department, and crew to register for the event.<\/li>\n<li>Complete either a 2K walk, 5K run, FRF 5K run + 343 reps, or the 10K bike +343 reps virtual workout at your convenience any time in the month of October (October 1st &#8211; October 31st).\u00a0\u00a0<\/li>\n<li>Celebrate your accomplishment by sharing (pictures and time) on the FRF Facebook page and via your own social media! <strong>#GETFRF\u00a0 #FRF5K #5KtheFRFWay<\/strong><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><strong>FINAL prizes will be drawn on November 1st, 2022.\u00a0 Make sure to post your workout pictures and email them to be eligible.\u00a0<\/strong><\/p>\n<p><strong>BONUS- This year there will be early registration prizes drawn on August 30th, September 15th, and September 30th.\u00a0 Sign up early to be eligible, and to utilize the FRF Training Program.<\/strong><\/p>\n\t<strong>REGISTRATION INCLUDES:<\/strong>\n<ul>\n<li><strong>ENTRY<\/strong> To The 5K the FRF way virtual workout event!<\/li>\n<li>Official <strong>2022 5K the FRF Way Shirt or Sweatshirt\u00a0<\/strong> (which will be your favorite for sure).\n<ul>\n<li>This year the virtual workout event color is black.<\/li>\n<\/ul>\n<\/li>\n<li>Official 5K the FRF Way Training Program (including access to the FRF training app, eating guides, coaching, and FRF private training group)<\/li>\n<li><strong>DONATION<\/strong>\u00a0to\u00a0<strong>the National Fallen Firefighters Foundation<\/strong> and the First Responders Center for Excellence on your behalf.<\/li>\n<li>A chance to win cash &amp; other cool prizes when you enter early and then SHARE your training and\/or post-event photos on social media using <strong>#FRF5K #GETFRF #5KtheFRFWay<\/strong><\/li>\n<\/ul>\n<p><strong>Prizes will be drawn on November 1st, 2022.\u00a0 Make sure to post your workout pictures and email them to be eligible.\u00a0 Early entry prizes will also be drawn on August 30th, September 15th, and September 30th.\u00a0 Sign-up before those dates to be eligible.<\/strong><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"503\" width=\"600\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/11\/1.jpg?resize=600%2C503&#038;ssl=1\" alt=\"1\" itemprop=\"image\" title=\"1\" onerror=\"this.style.display='none'\"  \/>\n\t<p><em><strong>REGISTRATION IS CURRENTLY CLOSED.<\/strong><\/em><\/p>\n<p><a href=\"https:\/\/firerescuefitness.com\/signup-form\/\"><strong>CLICK HERE TO SIGN UP FOR UPDATES<\/strong><\/a><\/p>\n\t<h3><strong><u>About the 5K the FRF Way Workout Event.<\/u><\/strong><\/h3>\n<p>Fire Rescue Fitness is a company that provides workouts and fitness resources for firefighters, EMTs, medics, and first responders all over the world.\u00a0 Over the past 12 years, FRF (Fire Rescue Fitness) has helped thousands of firefighters get more fit and healthy with their resources.\u00a0 \u00a0The company is owned and operated by a firefighter\/ EMT, Aaron Zamzow (and his dog Tessa).\u00a0 The mission of the company is to help motivate, educate and transform first responders, like himself to get and be more fit for duty.\u00a0 The FRF 5K has been in the works for over 3 years and is a great way to promote the mission of FRF and give back to the Fire Service that Aaron loves so deeply.<\/p>\n\t<h3><u>About the National Fallen Firefighters Foundation (<a href=\"http:\/\/www.firehero.org\" target=\"_blank\" rel=\"noopener\">www.FireHero.org<\/a>)<\/u><\/h3>\n<p><strong><em>In 2022, the proceeds of the 5K the FRF Way event will be donated to the National Fallen Firefighters Foundation.<\/em><\/strong><\/p>\n<p>The United States Congress created the National Fallen Firefighters Foundation to lead a nationwide effort to remember America&#8217;s fallen firefighters. Since 1992, the tax-exempt, nonprofit Foundation has developed and expanded programs to honor our fallen fire heroes- to assist their families and co-workers, and to promote health and safety within the fire service to reduce line of duty deaths and fatalities.\u00a0 Your donation will help honor the fallen and work toward reducing more firefighter fatalities by creating and promoting programs that improve first responder health.<\/p>\n<p>Read more about the National Fallen Firefighters Foundation and the Fire Hero Network by going to <a href=\"http:\/\/www.firehero.org\" target=\"_blank\" rel=\"noopener\">www.FireHero.org<\/a>.<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/08\/nfff-logo.png?resize=226%2C223&#038;ssl=1\" alt=\"nfff logo\" itemprop=\"image\" height=\"223\" width=\"226\" title=\"nfff logo\" onerror=\"this.style.display='none'\"  \/>\n\t<h3><u>About the First Responder Center for Excellence (<a href=\"https:\/\/www.firstrespondercenter.org\" target=\"_blank\" rel=\"noopener\">https:\/\/www.firstrespondercenter.org<\/a>)<\/u><\/h3>\n<p><strong><em>In 2022, the proceeds of the 5K the FRF Way event will be donated to the National Fallen Firefighters Foundation affiliate organization FRCE (First Responder Center for Excellence).<\/em><\/strong><\/p>\n<p>The First Responder Center for Excellence for Reducing Occupational Illness, Injuries and Deaths, Inc., (FRCE) is a 501(c)(3) nonprofit organization. The Center receives funding through private donations from individuals, organizations, corporations, and foundations. The FRCE is a National Fallen Firefighters Foundation (NFFF) affiliate organization, created in 2016. Its mission is to <strong>promote quality educational awareness and research to reduce physical and psychological health and wellness issues for first responders.<\/strong><\/p>\n<p>This is also the mission of FRF which makes this a great combination.\u00a0 All of us thank you for helping us accomplish our mission!<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"300\" width=\"300\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/06\/frce-logo-.png?resize=300%2C300&#038;ssl=1\" alt=\"frce logo\" itemprop=\"image\" title=\"frce logo\" onerror=\"this.style.display='none'\"  \/>\n\t<p><em><strong>REGISTRATION IS CURRENTLY CLOSED.<\/strong><\/em><\/p>\n<p><a href=\"https:\/\/firerescuefitness.com\/signup-form\/\"><strong>CLICK HERE TO SIGN UP FOR UPDATES<\/strong><\/a><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/08\/5K-FRF-WAY-sponsors-2022-2.png?resize=820%2C312&#038;ssl=1\" alt=\"5K FRF WAY (sponsors) 2022 (2)\" itemprop=\"image\" height=\"312\" width=\"820\" title=\"5K FRF WAY (sponsors) 2022 (2)\" onerror=\"this.style.display='none'\"  \/>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"300\" width=\"233\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/05\/5K-FRF-WAY-2022-DESIGN-FOR-WEBSITE.png?resize=233%2C300&#038;ssl=1\" alt=\"5K FRF WAY-2022 DESIGN FOR WEBSITE\" itemprop=\"image\" title=\"5K FRF WAY-2022 DESIGN FOR WEBSITE\" onerror=\"this.style.display='none'\"  \/>\n\t<h2><strong>What is a VIRTUAL WORKOUT EVENT?<\/strong><\/h2>\n<p>It means that you can complete the FRF Workout Event ANYWHERE! Whether it&#8217;s a treadmill, your neighborhood streets, or your gym or the firehouse &#8211; it&#8217;s your choice!\u00a0 Encourage members of your family, your crew, and your department to join you!\u00a0 The more participants, the more funding we provide to help the National Fallen Firefighters Foundation honor those we lost and promote health and fitness in the fire service.\u00a0\u00a0<\/p>\n<h3>What are the race\/event options?<\/h3>\n<p><strong>Complete either the 2K walk\/ run, 5K run, or the 5K the FRF Way (5K +343 reps).<\/strong><\/p>\n<p>This event is for all levels of fitness.\u00a0 If you are just getting back into fitness you can perform a 2K walk\/ run.\u00a0 If you are an avid runner you can perform the 5K.\u00a0 And, if you are looking for a challenge you can do the FRF 5K that includes 343 reps of various exercises (see below).\u00a0 \u00a0Registration includes a complete workout program and nutrition guide from Fire Rescue Fitness.\u00a0 This program will help prepare you not only for the race but for anything the fire ground or LIFE throws at you&#8230;\u00a0\u00a0<\/p>\n<p><strong><u>Race Options<\/u><\/strong><\/p>\n<ul>\n<li>2K run\/walk\u00a0 or<\/li>\n<li>5K Run or<\/li>\n<li>FRF 343 5K\n<ul>\n<li>Do 50 push-ups to start<\/li>\n<li>Run\/ walk\u00a0 one half (.5) mile<\/li>\n<li>Do 50 prisoner squats<\/li>\n<li>Run\/ walk\u00a0 one half (.5) mile<\/li>\n<li>Do 50 body rows or back widows<\/li>\n<li>Run\/ walk\u00a0 one half (.5) mile<\/li>\n<li>Do 50 lunges (25 each leg)<\/li>\n<li>Run\/ walk\u00a0 one half (.5) mile<\/li>\n<li>Do 50 plank pulses<\/li>\n<li>Run\/ walk\u00a0 one half (.5) mile<\/li>\n<li>Do 50 bent over V-raises<\/li>\n<li>Run\/ walk\u00a0 one half (.5) mile<\/li>\n<li>Do 43 Burpees<\/li>\n<li>Run\/ walk .1 mile<\/li>\n<li>Record your time&#8230;.. Then have a victory libation or pass-out.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\t<h3><strong>Frequently Asked Questions about the 5K the FRF Way Event.<\/strong><\/h3>\n\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--label-0\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-0\">What is a Virtual Workout Event?<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--icon-0\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-0\"><i>Expand<\/i><\/a>\n\t\t\t\t\t<p>The 5K the FRF way is a virtual workout event that you can complete Anytime\/Anywhere before October 31st, 2022 There isn&#8217;t a set time or place since virtual runs are meant for you to complete at your convenience and at your own pace.\u00a0 We would prefer that you perform the event during the selected time of October 1st to October 31st, 2022.\u00a0 You can turn in and &#8220;share&#8221; results at any time after you perform the workout in October.<\/p>\n\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--label-1\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-1\">What does the training program include?<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--icon-1\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-1\"><i>Expand<\/i><\/a>\n\t\t\t\t\t<p>The training program includes workouts and running schedule to help you train for the 5K the FRF way event.\u00a0 The program includes access to the FRF training app and eating guidelines to help you complete and &#8220;rock&#8221; the event.\u00a0 The program does not require a lot of equipment and can be adapted to all fitness levels.\u00a0 \u00a0You read more about the program (scroll down).<\/p>\n<p>&nbsp;<\/p>\n\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--label-2\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-2\">Can I get both a Sweatshirt and T-shirt for the event?<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--icon-2\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-2\"><i>Expand<\/i><\/a>\n\t\t\t\t\t<p>Yes!\u00a0 And we encourage you to do so.\u00a0 When you register you will be given a chance to add additional event swag like shirts, sweatshirts, and stickers.\u00a0 All of the added proceeds support the National Fallen Firefighters Foundation and their First Responder Center for Excellence.\u00a0 \u00a0 Shirt and sweatshirt additions will be listed in the registration area.\u00a0 To get started choose either option (shirt and sweatshirt), you will then be taken to an entry page where you will see options to add more swag.<\/p>\n\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--label-3\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-3\">HOW DO I SUBMIT MY TIME?<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--icon-3\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-3\"><i>Expand<\/i><\/a>\n\t\t\t\t\t<p>The completion of the FRF 5K virtual event is on the honor system.\u00a0 After you complete your event, share your accomplishment and the good you&#8217;re doing by posting pictures to social media. Show off in your new shirt (or sweatshirt), and be sure to use <strong>#FRF5k #GETFRF #5KtheFRFWay<\/strong> when you post your pictures for a chance to win cash and other cool prizes!<\/p>\n<p>We would like to know what fitness progress you made with the training program so please email us your results and thoughts about the program for even more chances at prizes and swag.\u00a0 You can email ZAM (<a href=\"mailto:zam@firerescuefitness.com\">zam@firerescuefitness.com<\/a>) or use the <a href=\"https:\/\/firerescuefitness.com\/contact\/\">contact tab<\/a> on the website.<\/p>\n\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--label-4\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-4\">What are the Virtual Workout Options?<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--icon-4\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-4\"><i>Expand<\/i><\/a>\n\t\t\t\t\t<p>You can perform any one of the FRF 5K options.<\/p>\n<p>If you are just beginning to workout you can due the 2K run\/ walk.<\/p>\n<p>If you want more of a challenge then perform the 5K event.<\/p>\n<p>And, if you are really looking to be &#8220;Fire Rescue Fit&#8221; then try the 5K the FRF Way!\u00a0 You can also do a 10K bike by doubling the distance between exercises.<\/p>\n\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--label-5\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-5\">Where do I go with questions?<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--icon-5\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-5\"><i>Expand<\/i><\/a>\n\t\t\t\t\t<p>You can contact Aaron (ZAM) with Fire Rescue Fitness at anytime with questions and suggestions.<\/p>\n<p>Here is a link to the contact page:\u00a0<a href=\"https:\/\/firerescuefitness.com\/contact\/\"> https:\/\/firerescuefitness.com\/contact\/<\/a><\/p>\n\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--label-6\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-6\">Can I use my own training program to prepare for the event?<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#\" id=\"fl-accordion--icon-6\" tabindex=\"0\" aria-controls=\"fl-accordion--panel-6\"><i>Expand<\/i><\/a>\n\t\t\t\t\t<p>Yes you can.\u00a0 The program that is included with your registration is very effective and efficient.\u00a0 The principles and workouts included in the program have helped thousands of firefighters, EMTs and medics prepare for the demands of the fire service.\u00a0 The program is created to help you prepare for the event and for life.\u00a0 It will also help you lose some pounds, gain some strength and get your uniform (and clothes) fitting better.<\/p>\n<p>Now, if you have a program that you think will work just as good you certainly can use it&#8230;.<\/p>\n<h2>\n\t\tClick the video below for more Q and A on the event.\n\t<\/h2>\n\t<iframe height=\"100%\" width=\"100%;\" src=\"https:\/\/embed.wave.video\/9EMaaexz7AOt3wfZ\" frameborder=\"0\" allow=\"autoplay; fullscreen\" scrolling=\"no\"><\/iframe>\n\t<h3><strong>The FRF Virtual Workout Event Was Created to Help Firefighters, EMTs, and Paramedics Lose Extra Pounds, Get Stronger, Get Leaner, and Be a Better and more Fit First Responder.\u00a0<\/strong><\/h3>\n<h3><strong> And, at the same time, we can raise money for the NFFF and their First Responder Center for Excellence to help implement and create lasting programs that promote health and safety in the fire service.\u00a0\u00a0<\/strong><\/h3>\n<h2>\n\t\tRegister today and receive a training program that includes:\n\t<\/h2>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/07\/WORKOUT-CAALENDAR-FRF-5K.png?resize=800%2C800&#038;ssl=1\" alt=\"WORKOUT CAALENDAR FRF 5K\" itemprop=\"image\" height=\"800\" width=\"800\" title=\"WORKOUT CAALENDAR FRF 5K\" onerror=\"this.style.display='none'\"  \/>\n\t<p><b><u>Complete Comprehensive Workout Calendar &#8211;<\/u>\u00a0<\/b>60-day training calendar with a daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals)<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"1024\" width=\"788\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Foundations-Exercise-788x1024.jpg?resize=788%2C1024&#038;ssl=1\" alt=\"Foundations Exercise\" itemprop=\"image\" title=\"Foundations Exercise\" onerror=\"this.style.display='none'\"  \/>\n\t<p><b><u>Efficient Easy to Follow Workouts &#8211; <\/u><\/b>There are different resistance training and cardiovascular workout options.\u00a0 There are workouts for the gym, firehouse and home. And, you will learn how to create workouts for you and your crew that don&#8217;t require a lot of equipment.<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/11\/NEW-FRF-APP-GRAPHIC-2022-ANY-PROGRAM.png?resize=1080%2C1080&#038;ssl=1\" alt=\"NEW FRF APP GRAPHIC-2022 ANY PROGRAM\" itemprop=\"image\" height=\"1080\" width=\"1080\" title=\"NEW FRF APP GRAPHIC-2022 ANY PROGRAM\" onerror=\"this.style.display='none'\"  \/>\n\t<p><b><u>Access to the NEW FRF App &#8211;<\/u> NEW THIS YEAR!.\u00a0 <\/b>FRF has created its own app that tracks your workouts and allows you to store your workout data all in the app.\u00a0 You will also be able to post to the feed, see what other athletes are doing, and track your progress.\u00a0 The app includes workouts and a running schedule that will help you &#8220;ace&#8221; the virtual workout event (and lose some pounds).<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"1024\" width=\"791\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/Fireground.jpg?resize=791%2C1024&#038;ssl=1\" alt=\"Fireground\" itemprop=\"image\" title=\"Fireground\" onerror=\"this.style.display='none'\"  \/>\n\t<p><b><u>&#8220;Functional&#8221; Fireground Movements &#8211;<\/u><\/b> This unique workout program includes exercises that will get moving and performing better on and off the fireground.\u00a0 The program will also teach how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.\u00a0 Please note these movement patterns are used in everyday life which is why this program will help any athlete perform better (mothers, carpenters, fathers, police officers&#8230; you name it).<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/07\/EXERCISE-TUTORIALS-frf-5k.png?resize=1080%2C1080&#038;ssl=1\" alt=\"EXERCISE TUTORIALS- frf 5k\" itemprop=\"image\" height=\"1080\" width=\"1080\" title=\"EXERCISE TUTORIALS- frf 5k\" onerror=\"this.style.display='none'\"  \/>\n\t<p><b><u>Easy to follow exercise and workout tutorials &#8211;<\/u><\/b>\u00a0 Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise, and rep. There are links to video tutorials and additional resources if you have questions.<\/p>\n<p><b><i>This is a truly &#8220;excuse-proof&#8221; workout program.<\/i><\/b><\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/07\/Copy-of-EXERCISES-IMPROVE-PERFROMANCE-FRF-5K.png?resize=800%2C800&#038;ssl=1\" alt=\"Copy of EXERCISES IMPROVE PERFROMANCE- FRF 5K\" itemprop=\"image\" height=\"800\" width=\"800\" title=\"Copy of EXERCISES IMPROVE PERFROMANCE- FRF 5K\" onerror=\"this.style.display='none'\"  \/>\n\t<p><u><b>Exercises that build strength, boost metabolism,burn bodyfat and improve mobility-<\/b><\/u>\u00a0There are over 100 Exercises with guides that are easy to follow (and printable) that instruct you on proper form. Each exercise links to a video showing it in proper motion also. Most importantly, the program explains how, why and when to do each exercise.<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/06\/169341.56a7fdea0593c7855aa4089e1e63b490.png?resize=940%2C788&#038;ssl=1\" alt=\"169341.56a7fdea0593c7855aa4089e1e63b490\" itemprop=\"image\" height=\"788\" width=\"940\" title=\"169341.56a7fdea0593c7855aa4089e1e63b490\" onerror=\"this.style.display='none'\"  \/>\n\t<p>&nbsp;<\/p>\n<p><b><u>Special Access to the FRF Workout Crew &#8211;<\/u><\/b> Get access to the Private FRF Facebook group where you can connect with over 5000 like-minded first responders that are using FRF.\u00a0 You also get access to special Q and A sessions and live videos.<\/p>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/08\/shirt-mock-for-2022-5k.png?resize=1555%2C2000&#038;ssl=1\" alt=\"Registeration includes a T-shirt or Sweatshirt\" itemprop=\"image\" height=\"2000\" width=\"1555\" title=\"shirt mock for 2022 5k\" onerror=\"this.style.display='none'\"  \/>\n\t<p><b><u>And You get the 5K the FRF Way Swag!\u00a0 Registration includes an event shirt and\/or sweatshirt.\u00a0<\/u><\/b><\/p>\n<h2>\n\t\tYour Registration also includes:\n\t<\/h2>\n\t\t\t\t<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/12\/Copy-of-nutritional-guides-slide-2022.png?resize=1080%2C1080&#038;ssl=1\" alt=\"Copy of nutritional guides slide 2022\" itemprop=\"image\" height=\"1080\" width=\"1080\" title=\"Copy of nutritional guides slide 2022\" onerror=\"this.style.display='none'\"  \/>\n\t<p><em><strong>REGISTRATION IS CURRENTLY CLOSED.<\/strong><\/em><\/p>\n<p><a href=\"https:\/\/firerescuefitness.com\/signup-form\/\"><strong>CLICK HERE TO SIGN UP FOR UPDATES<\/strong><\/a><\/p>\n<h2>\n\t\tJoin Today and also get these bonus resources:\n\t<\/h2>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"300\" width=\"232\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/08\/5k-frf-way-program-cover.png?resize=232%2C300&#038;ssl=1\" alt=\"_5k frf way program cover\" itemprop=\"image\" title=\"_5k frf way program cover\" onerror=\"this.style.display='none'\"  \/>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"300\" width=\"232\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/08\/cover-of-snack-options-new-2021.png?resize=232%2C300&#038;ssl=1\" alt=\"cover of snack options new 2021\" itemprop=\"image\" title=\"cover of snack options new 2021\" onerror=\"this.style.display='none'\"  \/>\n\t\t\t\t<img data-recalc-dims=\"1\" height=\"300\" width=\"232\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/08\/COVER-FOR-FRESH-RECIPES.png?resize=232%2C300&#038;ssl=1\" alt=\"COVER FOR FRESH RECIPES\" itemprop=\"image\" title=\"COVER FOR FRESH RECIPES\" onerror=\"this.style.display='none'\"  \/>\n<h4><b>Training program pdf log sheets<\/b><\/h4>\n<p>This PDF is for you &#8220;old schoolers&#8221; that like to have a hard copy of your program in your hand.\u00a0 \u00a0Print these out and take the workouts and log sheets with you anywhere. Each workout has exercise overview sheets, exercise pictures, coaching points, and log sheets that you can fill out to keep track of your progress.<\/p>\n<h4><b>FRF Healthy Snack Options<\/b><\/h4>\n<p>Use these snack options to help you plan, train and complete the event.\u00a0 I listed my 10 favorite options followed by another list of top snacks other fire rescue athletes have used to help them succeed with their FRF (fire rescue fitness) program.<\/p>\n<h4><b>FIREHOUSE FRESH RECIPES<\/b><\/h4>\nCooking for a group of hungry firefighters (and\/or your family) is not easy- if you don&#8217;t cook something tasty you will hear about it &#8230;for a long time. The goal of this eBook is to provide some tasty and easy recipes for you and your crew- over 50 recipes!\n\t<h2>Thousands of First Responders and Non-First Responders have used FRF Programs to lose weight, gain strength and improve their performance and so CAN YOU.<\/h2>\n\t<h2>STEP 1<br \/>\nREGISTER TODAY<\/h2>\n\t<h2>STEP 2<br \/>\nFOLLOW THE 5K THE FRF WAY TRAINING PROGRAM<\/h2>\n\t<h2>STEP 3<\/h2>\n<p><strong>COMPLETE AND POST YOUR VIRTUAL WORKOUT EVENT RESULTS<\/strong><\/p>\n<h3>\n\t\tHave Questions?\n\t<\/h3>\n\t\t\t<a href=\"https:\/\/firerescuefitness.com\/contact\/\" target=\"_blank\" role=\"button\" rel=\"noopener\">\n\t\t\t\t\t\t\tCONTACT FRF (CLICK HERE)\n\t\t\t<\/a>\n\t<p><strong>ADDITIONAL FEES<\/strong><\/p>\n<p>T-shirt Shipping &amp; Handling (United States): $4.00<\/p>\n<p>T-shirt Shipping &amp; Handling (Canada\/ International: $9.00<\/p>\n<p>Sweatshirt Shipping &amp; Handling (United States): $8.00<\/p>\n<p>Sweatshirt Shipping &amp; Handling (Canada\/ International: $12.00<\/p>\n<h2>\n\t\t<a href=\"www.facebook.com\/firerescuefitness\" title=\"FACEBOOK -- Like this page and invite your friends on\u00a0Facebook.\" target=\"_blank\" rel=\"noopener\">\n\t\tFACEBOOK &#8212; Like this page and invite your friends on\u00a0Facebook.\n\t\t<\/a>\n\t<\/h2>\n\n","protected":false},"excerpt":{"rendered":"<p>REGISTRATION FOR THE FRF VIRTUAL 5K +343 WORKOUT EVENT IS NOW CLOSED. THANK YOU TO ALL THAT PARTICIPATED IN 2022. WE RAISED OVER $7000 FOR NFFF AND FRCE. PLEASE SUBSCRIBE TO THE FRF NEWSLETTERS TO GET UPDATES ON FUTURE EVENTS (CLICK HERE) DESCRIPTION Here&#8217;s the deal, if you are a First Responder (firefighter, EMT, and\/or&hellip;<\/p>\n","protected":false},"author":6,"featured_media":19375,"parent":0,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-12485","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"jetpack_shortlink":"https:\/\/wp.me\/PaAEPz-3fn","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/pages\/12485","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=12485"}],"version-history":[{"count":127,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/pages\/12485\/revisions"}],"predecessor-version":[{"id":19824,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/pages\/12485\/revisions\/19824"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/19375"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=12485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}