Central PA Bravest

ANOTHER BROTHER GOES ABOVE AND BEYOND FOR THE JOB AND RESPONSIBILITY OF FITNESS IN THE FIRE SERVICE!

Thursday, July 5, 2012  I wanted to give you a few shots of the Borry Family Fourth of July workout. My wife usually does the 5 mile run in Ephrata on the 4th but she stretched a tendon in her foot and was bummed that she could not run. Soooooooo, I just happened to go the tire store this week and got my own 445 tire. We got up this morning and did our own Firefighter Fit circuit 3 times. We even got the kids involved with a kid size tire and some push ups. My wife has been going to a Max Out class twice a week and has been a Biggest Loser team member and mentor. She told me today she is sold and wants to do the FireFighter-Fit workout with me all summer. We hope to see results come Labor Day. I even made you a 4th of July mark after the circuit. 

 

Deputy Chief Borry attended out first "Intro to FireFighter-Fit class back in June at Lancaster County Public Safety Training Center.  This is so great to see.  Not only is the FireFighter-Fit concept spreading in the fire service, but folks are even taking it home and getting their families involved.  Thanks for sharing your story with us chief.  We look forward to your updates. 






 

 

 

 

ATTENTION EMS PROVIDERS THAT ARE NOT FIREFIGHTERS

Sunday, July 1, 2012  Attention EMS providers that are not Firefighters……FireFighter-Fits circuit style workouts can ensure a healthy career free of back and other strain related injuries!

Check out some of these circuit stations in the album "Paramedic-Fit" that Angela Pinti from South Central EMS in Dauphin County, PA has been doing to build her core muscles protect her back and loose a couple “LBS”!

Remember Keep Calm Train On! 


 

 

 

 

INTRO TO FIREFIGHTER-FIT CLASS 1 VIDEO

FireFighter-Fit Intro Class #1

Tuesday, June 26, 2012  The response to FireFighter-Fit.com has been so amazing. We keep hearing from people all over the country that are taking the first step toward a healthier fire service. Hats off to everyone that has been brave enough to make the positive change. Keep sending us your pictures and share your workouts with us all. Thanks for the continuing support.

Shipping shirts and decals to Alabama, Texas, Arizona Florida and Pa. today!!!!! train on!!!!

With that being said Enjoy Intro to FireFighter-Fit Class # 1
 

 

 

 

 

THIS IS WHAT IT'S ALL ABOUT!!! STRONG WORK - BROTHERS FROM ARKANSAS!!

Wednesday, June 20, 2012  Hey man, thanks for inspiring me with your Facebook page. Its helped me to
motivate/inspire my guys on my crew. We started our workout this morning with a
little bit of jogging, then did about twenty minutes of firefighter-fit
exercises.

From Bryant Fire Department in Bryant Arkansas, station 2 C-Shift, Thanks!!

 

 

 

 

GOT THE KIDS TODAY? NO SWEAT, WELL - NOT REALLY!

Wednesday, June 20, 2012  Circuit style workouts are great for the type of work we do on the fireground because they are strength and cardio combined. These anaerobic works demand a lot from our bodies much like a working house fire does.



Some of us watch kids on our days off and aren’t able to get the firehouse or the gym for whatever reason. This workout was done with some common backyard items and a little creativity, issuing a serious whoopin!   



  This workout was 4 rounds of the following:



  • Lunges from fence line to fence line (40 count back and forth)


  • 15 pushups after each 20 lunges



  • Bucket of rocks squat/standing rows (lift up to your face on the up side of the squat)


  • 20 jumping jacks



  • Ladder Squat/Thrusts x20


  • 20 jumping jacks



  • Trash Can (full of grass clippings) Drag across the yard
  • Weighted 1”3/4 handline drag


  • 15 pushups



     



     

     

     

     

    HYDRATE WITH HIGH QUALITY H20 THIS WEEK

    Wednesday, June 20, 2012  A FEW WAYS TO PREPARE FOR A HEAT WAVE IF YOU’RE A FIREFIGHTER AND SOME SIGNS AND SYMPTOMS OF HEAT RELATED INJURIES
     

    • RE-HAB YOURSELF IF YOU DON’T WANT TO BE FLAGGED IN RE-HAB!
    • Take a week off from drinking beer, alcohol dehydrates you!
    • Drink a glass of water hourly until your pee is clear!
    • Pay attention to how much you sweat on bs runs, station duties, packing hose and then make sure you replenish it back at the firehouse.
    • Keep a fresh cut watermelon on ice, on the kitchen counter. (who doesn’t eat a few fresh pieces of ice cold watermelon)
     
    Heat Exhaustion- Tachycardia, Sweating, Hypotensive   
     
    Treatment: Cool PT down with cold packs to the groin, armpits and sides of the neck
    Have the PT drink fluids preferably Gatorade mixed with water. If available have re-hab use “mister fans” to cover the PT in a slight mist of water.
     
    Heat Stroke- PT has stopped sweating, altered level of consciousness along with tachycardia and hypotension.
     
    Treatment: If PT is presenting rapidly cool with the PT with pouring water on the PT, Immediate ALS interventions with IV Fluids and Cardiac Monitoring. When we sweat we loose electrolytes, sodium, calcium etc. The presence and balance of these critical ions in your body allow your heart to beat properly when there is an imbalance the beating of your heart can become lethargic, irregular and may even stop. This is why RE-HAB SHOULD NOT BE AN OPTION!
     
     
    Firefighters MUST hydrate while on duty and off duty to keep their water and electrolyte levels in normal ranges. Below are a few tips firefighters should follow during the summer months.
     
    -                    Start the day with a full tank of water
     
    -                    Hydrate yourself regularly through the day. Firefighters can sweat off 2 quarts of water per hour especially in hot and humid weather. So, you must drink at least 4 up to 8 ounces of water every 15 minutes.
     
    -                    Do not be afraid that you are drinking too much. Once you realize you’re dehydrated, it’s too late and you’re most likely done for the day and putting yourself at huge risk.
     
    -                    After major incidents, you need to consume a sports drink (Gatorade) to replenish your electrolytes (sodium, potassium and magnesium) which help retain fluid in the body and balance out these minerals that are vital to the normal bodily function.
     
    -                    We lose electrolytes when we sweat. Dizziness, muscle cramps, extreme exhaustion and irregular heartbeat are symptoms of electrolyte loss in the body.
     
    -                    According to nutrition experts, many athletes and firefighters lose endurance due to low levels of electrolytes.
     
    -                    Another simple way to help keep hydrated and replenish vitamins and minerals is to lay out a fresh cut watermelon and place it over ice. Not many people can pass up a fresh, cold slice of watermelon!

     
     
     
     
    Story by Staff Correspondent Matt Miles

     

     

     

     

    8 MAN CIRCUIT AT MONTGOMERY COUNTY, MD STATION 25 (USAR)

    Monday, June 18, 2012  MCFRS Station 25 - C stays ahead of the pack by doing this hard circuit on a timer - 45 seconds of work and 10 seconds of rest. Hill Run, Pass the gaurd (heavy bag), Dips, Hose Drag and retrieve, curls, hose rack squats, push ups, plank to elbows and sit ups all after a half mile warm up run.

     

     

     

     

    STRASBURG FIRE COMPANY - FIRST CIRCUIT AFTER THE INTRO TO FIREFIGHTER-FIT, CLASS 1

    Monday, June 18, 2012  Strasburg Firefighters run through the first FireFighter-Fit Circuit following the FFF program at the LCPSTC. A few details to work out and we will be rolling out the the rest of the station.

    Way to stay dedicated to the cause Brothers and Sisters! 

     

     

     

     

    PLEASE "LIKE" OUR FIREFIGHTER-FIT FACEBOOK PAGE IF YOU AGREE!

    Thursday, June 14, 2012  No matter how long or what direction it takes us with will power, dedication and commitment we can create a culture of Fit-FireFighters and lower our cardiac related deaths in the Fire Service!



     

     

     

     

    Introduction to FireFighter-Fit Class #1 a SUCCESS!

    Tuesday, June 12, 2012  Check out a few images from our first Introduction to FireFighter-Fit class #1

    We introduced a few new stations to the course that included: Part of our fundamental training at FireFighter-Fit.com stresses maintaining mental sharpness under maximum exertion and stress. We believe it's crucial and can make the difference when faced with a high pressure situation. As part of our class last night we put the students through a few basic "mental stress" drills and had great feedback. As people develope and hone their skills, they will be presented with other things such as SCBA emergency procedures and quarter service drills. Who knew some legos, a few fittings, and some basic math could be so much fun.

     

     

     

     
     
     

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