The Fireground Fitness Podcast, Rayne Gray

Razo has a pretty standard story, played a variety of sports in high school, got the fire bug and landed a wildland opportunity, found a mentor and worked his way into a major metro fire department. However, Razo, by all accounts, is anything but “standard” and like all stories the magic is in the details. In Episode 71 we talk through some of those details as Razo unpacks his journey. He shares the powerful impact that his first Fire Chief had on him and his thoughts about service, leadership and the critical role of the Senior Firefighter. As you will hear in this episode, Razo is one of the most positive and uplifting human beings and his attitude is absolutely infectious. Take a listen and enjoy! ____________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: phxresqsystems IG: phoenix_fire_12house FB: Scott Razo Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

From wildland to urban structure, firefighting takes thoughtful and engaged leadership. In episode 70 Captain Chris Ruano and I discuss the demands that exist on the fire ground and how to prepare oneself for the rigors and expectations of the job. Chris Ruano currently serves on and leads teams in the Wildland and Municipal Fire-Service in Southern California. Having served as a Forest Service Hotshot and more recently, as a leader on Wildland and Municipal fire crews; “Roo” is especially passionate about fitness leadership and training methods. He draws his unique perspective from serving over 23 yrs in the Fire-Service. Chris is on a mission to build and equip firefighters and their leadership to be the most Capable, Functional, and Durable personnel on the fireground and beyond. "I am currently mentoring and coaching athletes and leaders that are interested in building teams that are more functionally relevant for the demands of an arduous lifestyle or tactical careers" VenturAthlete.com In order to share what he’s learned with other athletes and leaders, Chris created VenturAthlete.com. Chris has developed a proven program through trial, error, experience, and adapting methods learned through various Programming and Coaching courses. "Leading and training our crews required developing high-level fitness programming that would create athletes that are extremely durable and well-rounded. I’ve worked hard to design and implement a year-round training program that provides the necessary balance of strength and conditioning for my entire team.” Chris now specializes in preparing and training Fire Service Athletes for the arduous duties that their careers demand. As a current Wildland Training cadre member he is especially interested in helping out and physically preparing many of the young athletes that are striving to enter fire Department and Wildland and Fire Service careers. What makes our year-round strength and conditioning programs unique? Prep and Defend - Team Training Periodized to peak an athlete for “Fire-Season” Fall - Raw Strength Winter - Power Development Spring - Strength Endurance Summer - Bodyweight, a Kettlebell or Sandbag, and Bands Use of Sandbags for functional “StrongBag” strongman work The Prep and Defend Show - Podcast Podcast - Chris is the creator and host of the Prep and Defend Show; a podcast inspired by Tactical Athletes and their lifestyles. “Learn helpful workout, leadership, and lifestyle strategies, insights, tips and hacks for you and your team. Join guests and hosts on this deep-dive into the fitness-leadership lifestyle of the Career Tactical Athlete or arduous lifestyle. Guests and hosts will draw from their experience on Wildland Fire Crews, Municipal Fire Departments, and the greater Tactical Athlete and Fitness community in order to better equip the Tactical Athlete Community for the challenges of an arduous, high-commitment lifestyle. With long-term fitness and lifestyle goals in mind, you will learn helpful workout and life strategies, insights, and tips that you and or your team can apply as you push yourselves to exceed the standard on the “Fire-Line” and beyond.” ____________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: prep_and_defend FB: Prep and Defend Email: [email protected] Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

On today's Fog Nozzle Friday Aaron and I discussed a few really great topics: What choices have you made that shaped who you are? What's something you believe that other people think is crazy? In the last 5 years what's a new behavior or habit that has changed your life? What the best piece of leadership advice you've been given? I hope you enjoy listening as much as we enjoyed our conversation!

An eternity ago I met a young Chris Perez, working together at REI, hiking, biking, going to school and starting our young families. We had a lot in common and became fast friends. Perez graduated and became a local police officer, serving in every possible capacity (see below). In Episode 69 Commander Perez and I discuss some of the lessons learned during his storied career and how we still have many things in common, the most obvious being our desire to be firefighters, I mean public servants. Enjoy the episode. A little more about our guest… Commander Chris Pérez, began his career with the Chandler Police Department in 1997, after serving in the United States Navy as a Hospital Corpsman. He has worked in numerous patrol positions throughout the department. In 2000 he became an investigator as part of the Neighborhood Response Team. In 2004 Pérez changed roles and became a School Resource Officer, instructing students in the Chandler Unified School District. In this assignment, Pérez created the Chandler Police Department Wilderness Experience, an outdoor, experiential education opportunity that serves middle school students. This successful program is still active today. In 2004 he returned to the Criminal Investigations Bureau as a Special Victims detective, where he investigated violent crime and crimes against children. During his tenure, Pérez oversaw some of the city’s most high-profile cases and sought justice for victims. In 2012 he was promoted to sergeant and returned to patrol until 2014 when he was selected to return to the Special Victims Unit as Detective Sergeant. This provided the opportunity to oversee the direction of investigations, enhance best practices and serve as co-coordinator for the State of Arizona Child Abduction Response Team. He also served on an advisory committee in Washington D.C. developing a national protocol for sex abuse medical forensic examinations, in conjunction with the Department of Justice, the Department of Interior, the Bureau of Indian Affairs and Human Health Services. In 2014, Pérez assumed leadership of the Honor Guard as an ancillary duty, and in 2015 he was promoted to lieutenant, serving as watch commander over patrol. In 2016 he was selected to lead the department’s Special Investigations Section overseeing all Gang, Criminal Intelligence, Narcotics and Human Trafficking investigations. In January of 2020, Commander Perez was assigned as the Operational Support Bureau Commander. Perez oversees the daily operations of the following units: SWAT, Criminal Apprehension Unit (CAU), K-9 Unit, Motor Unit, DUI Unit, Vehicular Crimes Unit, Bike Team Unit, Training Unit, SRO Unit, Park Ranger Unit, Volunteers in Policing Unit, Detention Services Unit, and our Police Cadet Unit. Commander Pérez earned a bachelor’s degree in history from Arizona State University in 1997 and holds a master’s degree (2010) in education from Northern Arizona University. In his spare time, Commander Pérez is an outdoor enthusiast, an Adjunct College Professor of Justice Studies and also presents case studies and lectures throughout the United States. ____________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email: [email protected] Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

During my career I have had several opportunities to sit in lecture halls and listen to Chief Dennis Compton share some of the wisdom he has gleaned over 50 years in the fire service. He taught us that one should “never sacrifice a relationship for an outcome”, that we need to “become politically competent”, and be aware of what behaviors and procedures that we “institutionalize.” In episode 68 Chief Compton and I chatted about his journey into the fire service, how things have changed and how important relationships are to a healthy organization. We talked about these important topics and so much more. Give it a listen and please enjoy. A little about our guest… Dennis Compton serves as a respected Executive Advisor for national, state, and local fire service and homeland security organizations. He was the Fire Chief in Mesa, Arizona for six years and Assistant Fire Chief in Phoenix, Arizona, where he served for 28 years. Chief Compton has Chaired the IFSTA Executive Board and also Chaired the Congressional Fire Services Institute (CFSI) National Advisory Council (NAC), where he continues to represent IFSTA. Chief Compton Chaired the National Fallen Firefighters Foundation (NFFF) Board of Directors for well over a decade and served as the Secretary of the International Public Safety Data Institute (IPSDI) Board of Directors as well. He has also served on the National Fire Protection Association (NFPA) Board of Directors. Dennis is a widely recognized speaker and author. He has written many articles and chapters for publications, including five of his own books – the two latest being: 1) Progressive Leadership Principles, Concepts, and Tools; and 2) Mental Aspects of Performance for Firefighters and Fire Officers. Chief Compton is a 2011 Inductee into the National Fire Heritage Center’s Hall of Legends, Legacies, and Leaders; a 2018 Inductee into the Firehouse Legends and Icons National Hall of Fame; and is a charter member of the Arizona Fire Service Hall of Fame. He is the recipient of Lifetime Achievement Awards from the Metropolitan Fire Chiefs Association (Metro Chiefs) and the Arizona Fire Chiefs Association (AFCA). Dennis has received the George D. Post National Fire Service Instructor of the Year Award and was recognized as the American Fire Sprinkler Association Fire Service Person of the Year. He was named the Distinguished Alumnus of the Year by the University of Phoenix and received the coveted CFSI/Motorola Solutions Mason Lankford National Fire Service Leadership Award. Chief Compton has also received the 2014 Dr. John Granito Award for Excellence in Fire Service Leadership and Management Research; the 2016 International Association of Fire Chiefs (IAFC) James O. Page EMS Achievement Award; and was awarded the 2019 IAFC President’s Award. Since 1978, Chief Compton has served on many IFSTA Validation Committees and Task Groups, including as Past Chair of Chief Officer. Dennis was first elected to the IFSTA Executive Board in 1983 and represents IFSTA with many national fire service organizations addressing critical projects, issues, and planning endeavors. _______________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... FB: Dennis Compton Email: [email protected] Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

On this episode of Fog Nozzle Friday Aaron Quinn and I discuss a few listener questions. 1) Smooth Bore or Combination nozzle? 2) What are good ways to develop mental toughness and discipline? 3) When should you retire? Great questions and well reasoned and deeply researched answers :-) Enjoy! ___________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @Live.serve.thrive Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

When people mention David Blau you hear things like “that dude’s a cage fighting monster, a straight up murderer”. So, the day I first met Blau I was a little nervous, his imposing stature and large hamhock size hands reinforce his reputation. Then he opens his mouth and delivers the most ridiculous “dad joke”, immediately putting you at ease and exposing his true identity as a caring family man and giant teddy bear. To be clear, this gentle giant, can pull your arms off and pummel you with them at will, the rep was earned, but you will have to give him a reason. Blau is a 6 time ibjjf world champion, 4 time pan am champion, National champion and 8 time Arizona state champion. He’s been training for 21 years and is black belt under Samir Chantre and Paul Nava. Further, he’s been a Firefighter for over 23 years for Chandler Fire Department; serving as a paramedic, Technical Rescue Technician and most recently as an Engineer on the utility truck! Blau has a creative side that lead him to create, write and produce a children’s television show - Sprinklers Clubhouse– check it out on youtube! Further, Blau is all about family, married 30 years with 5 kids and 2 grandchildren. On whom he practices his “Dad jokes” with mixed success. In his spare time Blau provides training to our LE family as a ground fighting and firearms instructor. In episode 67 we talk about all of these things and so much more, please enjoy. _______________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest.. Email: [email protected] IG: firemandave4232 Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

From the farm to the executive office of the 100 Club of Arizona, Angela Herrolle has made service the cornerstone of her life. A desire to travel and explore the world, led her on a journey away from the family farm in Minnesota and down a path that introduced excitement, family, tragedy, grief and love. This journey has woven her life into the tapestry of Public Safety family in Arizona and landed her in the office of the 100 Club of Arizona – whose purpose is to support the families of the men and women standing behind the badge. In episode 66 we discussed this journey, and much more, give it a listen and enjoy. A little about our guest… I was raised in rural Minnesota and I strived to see the world. This vision led me to Arizona State University where I obtained my B.S. in Justice Studies and Business in 1997. I was then able to obtain a position with the U.S. Department of State, Diplomatic Security Service as a Special Agent where I completed domestic and international investigations related to visa and passport fraud. During this time I was also assigned to the United States Secretary of State’s executive protection detail where I traveled to 34+ countries and later became the Asst. Regional Security Officer for the U.S. Embassies in Chile, Haiti and Mexico. I came to be the CEO of The 100 Club of Arizona in an unconventional way. After meeting my husband, Bruce Harrolle and having a child I resigned from my position as a Special Agent and moved into a position as a contract Special Investigator to provide more stability for our growing family. Bruce worked as a police officer and paramedic for the Arizona Department of Public Safety while I opened FedRealty, a real estate brokerage that focuses on the residential relocation of government employees. Life took an unexpected turn in October 2008 when my husband and father to my two young children was killed in the line of duty. I then worked closely alongside the Arizona Department of Public Safety on “Harrolle’s Law”, this law provides surviving families with lifetime health insurance benefits following a line of duty death. I later became the CEO of The 100 Club of Arizona, a non-profit organization that provides statewide assistance for public safety agencies, officers, firefighters, EMT/Paramedics and their families. As a 501(c)(3), the 100 Club of Arizona is dedicated to standing behind the men and women who stand behind the badge. I also continue my aforementioned work in addition to being a partner in several local restaurant concepts such as CHoP Chandler, The Living Room, and Humble Pie at La Encantada. You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: 100clubaz IG: angelica922 FB: 100 club of Arizona WWW.100club.org Memorial Motorcycle Run | 100 Club of Arizona Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Aaron Quinn and I discuss a few of your questions: - When you're fit, do fires stop kicking your ass? - Do you think Crossfit is the best training modality for fireground fitness? - Where do you see the line between cardio and weight training? Is there a balance according to our jobs that you may have recognized? How can I balance the two so as not to lose any weight and/or strength? - What is actually in a Bang? - Reflections on 9/11 _____________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @live.serve.thrive FB: Aaron Quinn Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

I had the opportunity to be a guest on the Ignited Firefighter Podcast back in June of this year. It was an awesome conversation with host Ryan Rodriquez. We had so much to discuss that we needed to continue the conversation here in episode 65. Rodriquez and I discussed ego, team building, setting boundaries and so much more, give it a listen and I hope you enjoy! A little about today’s guest: Ryan Rodriquez been fighting fire and providing paramedicine for the last 16 years. He’s completed a myriad of certifications to include bachelor’s from ASU in Fire Service Admin, Certified personal trainer, and Certified Nutrition coach. He gives back by teaching at the community college and mentoring. When asked about the IGNITEd fire fighter podcast and related projects he said, “I started the IGNITEd Firefighter Podcast in 2017 as a way to help my brother & sister FFs find ways to build up their resiliency and fight mental illness, by civilizing their minds and making savage their bodies. Additionally, I lead an online community of like-minded FFs and EMS professionals who are looking to level up through conscious effort in mapping out goals, setting the bar high, and connecting with others.” Rodriquez also does some consulting work with Fire & corporate organizations who are looking to solidify their team dynamic and create environments of trust & accountability based on systems we use in the fire service. On a personal note Rodriquez is a huge comic book nerd. He loves reading books, gym time, challenging my body & mind. He’s a husband and father and said of his passion “I’m all about being the firefighter I’d want on my crew!” _____________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... LinkedIN: Ryan Rodriquez FB: IGNITEd IG: IGNITEDFF On the web: Podcast | IGNITEd | United States (ignitedff.com) Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

One of the most insidious and disturbing crimes are those committed against children and other vulnerable populations. It is so important that we understand the precursors to these crimes and what we can do to prevent them from occurring. Additionally, we need to understand what these crimes look like in our homes, in the street, and how we contact law enforcement. In Episode 64 Austin Berrier and I talk about this difficult topic, his role as a Special Agent dealing with crimes against children and how pervasive this form of criminal activity has become. This is an uncomfortable topic but one that must be addressed head on, I hope you learn something of value. Thanks for listening! A little about our guest: Austin Berrier has been a Special Agent with Homeland Security Investigations (HSI) since January 2003. Special Agent Berrier has been assigned to both the Los Angeles, California and Phoenix, Arizona field offices. During his time with HSI Special Agent Berrier has investigated commercial fraud, maritime smuggling, contraband smuggling and criminal street gangs. He has been assigned to Crimes Against Children since January 2009. During that time Special Agent Berrier has conducted both traditional and undercover online investigations across a broad spectrum of platforms such as peer-to-peer, social media, file-sharing and live-streaming platforms. Special Agent Berrier is a recipient of the 2018 Assistant Attorney General’s Distinguished Service Award for Project Mercury, a 3 ½ year online undercover investigation that has led to the arrest and/or indictment of over 200 child predators globally, the identification of over two dozen victims of contact abuse and the safeguarding of nearly 6o additional children prior to abuse occurring. Special Agent Berrier has presented and instructed both within the U.S. as well as Internationally in Canada and at EUROPOL and INTERPOL. Prior to his employment with the U.S. Government, Special Agent Berrier spent five years in municipal policing with the Bedford County Sheriff’s Office and four years as Military Policemen in the United States Marine Corps assigned to Security Company, HMX-1 (Marine One), Presidential Helicopter Squadron. Other resources for interested listeners: National Center for Missing and Exploited Children (NCMEC) https://www.missingkids.org/HOME United Stated Department of Justice, Child Exploitation and Obscenity Section (DOJ-CEOS) https://www.justice.gov/criminal-ceos Homeland Security Investigations Cyber Crime Center (HSI-C3) https://www.ice.gov/partnerships-centers/cyber-crimes-center Department of Homeland Security Center for Countering Human Trafficking https://www.ice.gov/features/ccht _____________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... in: Austin Berrier Austin J. Berrier, Jr. Special Agent Homeland Security Investigations - Phoenix 3010 N. 2nd St., Suite 201 Phoenix AZ, 85012 602.391.8677 [email protected] Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Growing up playing football, barefoot, in the streets of Trinidad set Dr. Dara Rampersad to be a unique, caring and thoughtful person and practitioner. His is not the typical origin story for most PhD Psychologists; likewise, his mission to serve public safety is not normal either. In episode 63 Dr Dara and I discuss resiliency, why it matters and how it’s developed. We also discuss growing up in Trinidad and how the sport of cricket lead to baseball. A great guest and fantastic episode, enjoy! A little about todays guest: Dr. Dara Rampersad is a First Responder and Forensic psychologist who is licensed in both Arizona and Hawaii. He is certified in Crisis Intervention Teams (CIT) as a CIT Coordinator, and is trained in Critical Incident Stress Management (CISM), and FBI- Crisis Negotiator Teams (CNT). In addition, Dr. Rampersad is licensed as a professional counselor in Arizona and Colorado, and is nationally board certified in counseling, with over 20 years of experience in the mental health field. Dr. Rampersad owns and operates BluePaz First Responder Services, which hosts annual first responder health and wellness conferences and provides counseling, consulting, coaching, critical incident stress debriefings, and training to first responders and their departments on resiliency, stress management and other pertinent topics. Dr. Rampersad helped to start the world’s first hospital-based CIT program, and he currently serves as the Director of Crisis Services for a large multi-state hospital system. He is also an instructor for many law enforcement agencies, and trains on crisis and Mental Health Tactical Intervention (MHTI) to fire departments, paramedics, and other first responders. Dr. Rampersad is a founding member and first President of the Arizona CIT Association. He also serves on the CIT International and EMSHelp boards of directors, Mesa Police Department mental health advisory board, and Phoenix Fire Department paramedic training advisory board. Dr. Rampersad works with the Peoria Police Department and Prescott Valley Police Department as a member of their peer support team, and was also involved as a team leader for an International Association of Chiefs of Police (IACP) policy group; revising policies and procedures for how law enforcement assist people mental health crisis. Dr. Rampersad helped to launch Maui County Police Department’s and the State of Hawaii’s very first CIT program aimed to improve first responder service delivery to people living with mental illness. During this time, he was also able to assist in starting Maui County’s first felony/circuit court mental health court, and he was selected by CIT International as an international behavioral health practitioner of the year. Dr. Rampersad has appeared on multiple television and radio programs to speak on law enforcement response to mental health, violence risk assessment, homelessness, and other mental health issues. He has also served as an expert witness in complex judicial cases involving involuntary hospitalization and fitness to proceed issues. Dr. Rampersad has been given letters of commendation by the Governor of Hawaii and the Mayor and Chief of Police of Maui County for his pioneering work in the field of mental health. He was also lauded by and received commendations from the Phoenix Police Department for his assistance in selecting their CIT detective squads, and for his ongoing work in assisting law enforcement as a first responder psychologist. _____________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @drdarabluepaz FB: BluePaz LinkedIn: Dr. Dara Rampersad WWW.Bluepaz.com Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Jerry Lund, host of the Enduring the Badge Podcast, Fire Captain in the greater Salt Lake area, is a California transplant in Utah, finding his way there in high school and deciding to stay! It may have a little something to do with the deep powder and his equally deep love of snowboarding. Or it may be his passion for the job and the community he has the privilege to serve. Either way he has made the beautiful Saratoga Springs his home and there we had the opportunity to sit and record episode 62. Jerry shared some details about his journey, the thrills of the job and the trials that came with injury. It is a fantastic episode, and I hope you give it a listen and enjoy! _____________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @enduringthebadge Email: [email protected] WWW.enduringthebadgepodcast.com (801)376- 7124 Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Throughout my career I have often wondered “what is the formula for success?” Typically landing on “hard work and self-discipline” as the default answer but this has always felt somewhat shallow. And while it is a true statement, It does not provide any of the details needed to really get somewhere. For example, you can “work really hard” but in the absence of a plan you will find yourself working in circles. Captain Jim Moss, starting with Firefighter Functional Fitness (discussed in episode 34) and now Firefighter Success, shares the formula, the tools needed and the plan to execute. Jim nicely articulates 20 core principles that will give your “hard work and self-discipline” some direction and focus. In episode 61 we unpack many aspects of Moss’ personal philosophies and much more. Enjoy the episode! Introducing Jim Moss: Jim Moss is a fire captain and paramedic for the Metro West Fire Protection District in St. Louis County, Missouri. A 16-year veteran of the fire service, his passions include leadership, training, mentorship and fitness. Jim is the bestselling author of Firefighter Success: 20 C’s to Firefighter Excellence, and the co-author of Firefighter Functional Fitness: The Essential Guide to Optimal Firefighter Performance and Longevity. He is also the host of the Firefighter Success Podcast. Jim is a contributor to multiple fire service publications, including Fire Engineering Magazine and FirefighterToolbox.com. He has shared his message at FDIC International, Firehouse, the International Society of Fire Service Instructors, the National Volunteer Fire Council, International Association of Fire Chiefs, and with fire departments nationwide. _______________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest.... Connect with him personally on Facebook, Twitter, LinkedIn, and follow him and Firefighter Success on the following social media outlets: Instagram: @FirefighterSuccess and @FirefighterFFit Facebook: @FirefighterSuccess and @FirefighterFFit Twitter: @FireSuccessBook and @FirefighterFFit Learn more at: FirefighterSuccessBook.com Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

We each face obstacles in our life’s journey. Many of these challenges are within our control, such as gathering more certifications, advanced education, eating healthy and training hard. These choices can impact the trajectory of our lives and allow us to overcome roadblocks. Some obstacles, however, are not from a lack of fitness, education or skill, rather they are manifest in the judgement of others as they regard the color of one’s skin or gender. These obstacles are the product of bias and bigotry, they have no place in our community but none-the-less exist. Aubrey Loveman’s journey is one of aloha. Despite being told “they won’t hire you here” and facing open resistance to her presence, she found mentors, support and strength. As you listen to episode 60 I ask you to pay close attention and with a soft heart and open mind really hear the story that Loveman shares with us. Her story is not uncommon among black folks and women and we need to really listen, honestly reflect and apply the lessons to our own lives. Loveman’s desire to serve has transcended the barricades and she is magnifying her service as a firefighter on the island of Oahu where she mentors, leads and serves with much Aloha. We talk about all of this and so much more, enjoy this episode and Mahalo for listening! _____________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @unfriendlyblerdhottie Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Back in 2015 I was researching modern fire behavior for a project and came across the work that Sean Gray had published. I reached out and we found a deep mutual interest in fire science research and education. Sean has a wealth of information and a curiosity that keeps him coming to the table to learn and share. In episode 59 we talk about his journey into the exploration of fire dynamics, his connection to the UL and how his understanding and teaching have evolved along the way. Folks, this great episode, enjoy! _____________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @ffseangray @stopbelievingstartknowing FB: SBSK Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

In honor of National Public Safety Telecommunicator week we are rebooting episode 20 were we have a great chat with Kimberly Brophy a wonderful person and fantastic dispatcher. Check out the episode, then go find a dispatcher and thank them profusely for the amazing work they do in support of operations.

First ever "ask me (us) anything" Aaron and I sat down yesterday and rapped about the below questions, hopefully shedding some light on the subjects. We had a blast and will do this again. If you have any questions or comments holler at me and I will be sure to reply. SeanGrinnell@enter_the_cricket asked: 1) I work for a smaller department and I am considering testing for a major department in my area. What are the pros and cons of going from a smaller to a larger agency? 2)What differences do you notice in the older generation of firefighters to the newer generation and how can the young firefighters use their skills and resources (social media, tech, etc.) to improve the fire service? Joe@traderjoe asked: 3) Getting in as a small guy? Beyond bulking and fitness, what about the mentality of it? Zeke Gray asked: 4) What does it mean to be fireground fit? _______________________________________________________________ If you would like to contact today’s guest... IG, FB & Youtube: @live.serve.thrive Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Taking control and ownership of your life is a critical step in one’s journey. It starts by being honest with yourself, taking stock of your purpose, developing a plan then executing. It’s uncomfortable and challenging, but if you want to live your best life you have to dig in and do the work. Ryan Michler, a successful business leader and founder of Order of Man, has set a tremendous example of how to do this and he illustrates it nicely in his book, Sovereignty, the battle for the hearts and minds of men. In his book, Michler leads with defining and expressing the need for men to live sovereign lives. He follows with a reflective analysis of what it takes to get there, providing a code of conduct and a battle plan. While Michler’s target audience is men, I would suggest that anyone who is looking to get their life in order would do well to listen to episode 58 and read Sovereignty. Enjoy the episode! _________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @ryanmichler LinkedIn: Ryan Michler WWW.orderofman.com Purchase Ryan’s Book Sovereignty Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

When you grow up around the fire service it shapes and molds your journey in so many interesting ways. Quaid Mckinnon is a fire service legacy baby and he is 100% a product of this inescapable fire service forming. His Grand Father and Father were both firefighters and now he and his little brother are both on the job; standing on their shoulders and furthering the family tradition. In episode 57 Quaid and I discuss growing up around the fire service, baseball, and what it means to be a professional who is “into the job”. Give it a listen and enjoy! _________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: quaid_mckinnon_ Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Everyday I find myself learning new and interesting things about the world around us. For example, I just discovered that, globally, there are 4.3 babies born every second. As I pick up the pieces of my blown mind, I stumble over this hard-to-believe number of children. While this enormous number of people coming into existence is shocking; I find myself considering the challenges that each of them will face in their individual lives. Coincidentally, I’ve been reading, discussing, and learning more about what makes us each tick as individuals between the ears. In truth, discovering more about myself along the way. Seems that we are complex creatures, full of history, trauma and idiosyncrasies. We are wired to survive and also to adapt, grow and change. This is no easy task; it takes sincere work and the ability to be vulnerable and honest with ourselves. In episode 56 David Rahman and I discuss these very questions and concerns as we delve into 80’s rock, Football and his book “Let it Go, how to stop your past ruining your future.” This book is designed to help you work through this self-evaluation and work toward a healthier, stronger, more capable you. Enjoy the episode and Check out David’s Book. _________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @david_rahman LinkedIn: David Rahman WWW.david-rahman.com Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

When I was young on the job there were many days that I would come home from my shift completely exhausted. Despite my battered and bedraggled state, I would attend to my young family. One such occasion I was “watching” the kids when Momma went out for a run. I had fallen asleep and the Disney movie that was holding their attention came to an end. My 3 year old, tightly gripping a sippy cup in one hand, peeled back my eyelid with the other and demanded a refill of his “juice”. Despite appearances, I am a good Dad, after all, no one was seriously hurt while under my supervision. But ask any kids whose parent is a firefighter how much fun it is when they come home smoked? Being grumpy and exhausted are merely superficial issues that can be repaired in the short term. The deeper physiological and psychological concerns are the real trouble. Bodies and brains develop chronic issues after years of little to no sleep or being jolted from bed by a million-decibel alarm (I am exaggerating but that’s how it feels). So, what’s a firefighter to do? Fortunately, there are young entrepreneurs who are considering the issues that plague our firefighters and are tinkering with ways to mitigate some of these concerns. In episode 55 we chat with Blake Richardson and Elezar Tonev about their company, EaseAlert, their collaboration with 2nd Alarm Project and their motives for working on firefighter health and wellness. Tune in to hear the whole story and enjoy! ______________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG, FB & LinkedIn: @EaseAlert Email: [email protected] Telephone: (352)792-0509 Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

When I was a kid my dad told me that I “could be or do anything I wanted in life”. “Matter of fact”, he continued, “You can do many different things if you want, redefine yourself and head down a different path, build a second career or start a hobby”. This had been on my mind all these years when I met Mark Robens. Mark is the living embodiment of what my Dad had described, having established a successful law practice, becoming a Fire fighter, a professional Pilot and coming back around to now serve as an Executive Fire Officer. On episode 54 Mark shares some of what he has learned along the way about fire service leadership, aviation, and the law! And he answers the age-old question… Why you can’t eat fish 10 shifts in a row! Enjoy! _____________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @pilotatty LinkedIn: Mark Robens esq. Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Interviewing is one of the most stressful events that we face in our lives. Seriously, who enjoys sitting across from a person, or group of people, who’s decisions will impact the next phase of your life? This is not something that you trifle with! You must practice, prepare and show up with some juice! So, “what am I to do”, you wonder? Let me introduce you to Brendon Trayner, an accomplished Fire Captain, who has made a reputation helping firefighter candidates navigate the hiring process. Specifically helping folks deal with the crucial and daunting interview portion. In episode 53 we discuss the fire service, growing up with a Dad on the job and Trayner’s new book, Fire interview, the storyteller method. If you are in the hiring or promotional process you need to get your interviewing skills dialed in! I recommend that you read Traynor’s book and listen to this episode of the FGF podcast. I promise you will gain invaluable insight. Enjoy the episode and then GetSome! ____________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @Fire_interview FB: Fire Interview Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Billy Burnett and I met a long while ago, becoming fast friends as we discussed our love of ultra-running, mt. biking and, well, all things back country! Yet, not until he and I sat down to record episode 52 of the FGF podcast did I find out that he grew up in Saudi Arabia. Then, as a stranger in a strange land, arrived in Wickenburg Arizona - Two worlds that could not be farther apart. We discussed his wildland adventures and his eventual landing in the urban fire service. As well as his, challenges with motivation and weight gain, ultrarunning, of course, and his ultra-distance journey to becoming a company officer. *Special Note* this episode was recorded a couple of months ago and Billy is now a full-fledged, badge wearing, card carrying, Fire Captain – Congrats Brother, well deserved. Folks, enjoy this great episode! _____________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @billyburnett FB: Billy Burnett Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

A U.S. Marine, former Police Officer, Firefighter, Comedian and Speaker, Travis Howze has accumulated a lifetime’s worth of interesting experiences which he shares in his book, Create Your Own Light. When Howze laid 9 of his brothers to rest after the devastating Sofa Super Store fire his career in the fire service came crashing down around him. PTSD crept in, eroding relationships, his sense of self and ultimately his will to stay in the fire service. He travelled the long road to healing, becoming a comic, starting a family and writing his story in hopes that you may learn a little, laugh a lot and find a way to “Create Your Own Light”. In episode 51 we discuss all the above and much more, enjoy! For more information on the Sofa Super Store fire please go check out the Niosh report linked below. We owe it to our fallen brothers to know and understand their story. https://www.cdc.gov/niosh/fire/reports/face200718.html __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... WWW.travishowze.com IG: @TravisHowze FB: Travis Howze Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

If you need a good cup of coffee, a good laugh, or rescue from a hurricane Jason Patton is your guy. Working in south Florida, Jason is a firefighter who uses his spare time to lighten things up. Making hilarious videos is just one of the many things Jason does. In episode 50 we discuss the videos and so much more! I hoep you enjoy! __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @firedepartmentchronicles IG: @firedepartcoffee FB: FiredepartmentChronicles FB: Fire Dept. Coffee Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Ben lead Chris Pearce and I through a Wim Hof session. Listen in or follow along and see what happens. It is invigorating and I promise you will enjoy. Follow the instructions below Breathing instructions “Every training begins with proper breathing. Sit or lie down comfortably in a relaxing environment and calm your mind. Begin to breathe consciously. Start slowly and inhale ever deeper until you are filling your lungs completely. Maintain a steady rhythm breathing in fully from your belly. On the exhales simply let the air go. Keep count and continue until you get to 30-40 breaths. After the final exhale try holding your breath for 1-3 minutes. This is the retention time. When the urge to breathe arises take one more deep breath and hold it for 10-15 seconds. This constitutes one cycle” “this should be somewhat strenuous but never uncomfortable. If it becomes too hard or unpleasant, stop and try again later. You will get better with practice. Just stay relaxed but focused” “Never perform the breathwork in or around any body of water, while driving or in any environment where loss of consciousness can have serious consequences” Always consult a physician prior to engaging in any exercise or fitness routine to make sure you are healthy to do so.

“When the breath wanders the mind is unsteady, but when the breath is calmed, the mind too will be still.” – Hatha Yoga Pradipika, 500-year-old yogic text. The ancients understood the power of breath and today we reach back to this ancient knowledge. In episode 49 we sit with Ben Dubin a Firefighter and Wim Hof instructor to discuss the power of breath, it’s healing and rejuvenating strength. I hope you enjoy this episode and follow it up with part 2 where you can follow us as we do a full Wim Hof session. Check it out! You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @ connect2it FB: connect2it WWW.connect2it.co Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

I have been swinging a Kettlebell since 07 and thought I had it all figured out. Then along comes Rebecca Rouse, a fantastic strength and conditioning coach, who easily spotted and corrected my years of poor form. Her coaching has been honed through academics, personal experience, and years of exposure to the USMC. Her desire to serve continues to grow and is branching out to support the mission of all warriors – Mil, LEO and Fire. In episode 48 we discuss a little about her journey into the world of coaching, her training philosophy and how she trains Mil & Public safety to optimize capacity and health. I hope you enjoy this episode and find some nuggets to strengthen your body, mind, and spirit. GetSome! __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @Rebecca Rouse IG: @semperstronger FB: Semper Stronger WWW.semperstronger.com Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

No one understand the squad, they miss-use, they cancel, they just do not understand these special operators. From my perspective, and I’m not just blowing smoke, Squadies are a wicked special and talented group of folks and a serious everyday asset. In episode 47 Kevin Easley and I discuss a little about the work of the Squad, culture in the fire service, Tier_1_Athletes and so much more! Please enjoy! _________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: Tier_1_Athletes IG: Tier1talks FB: Tier_1_Athletes Podcast: Any Podcast platform you can find Kevin and his crew at the Tier 1 Talks Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Firefighter Brent Fenton has a huge cult following on social media @firefighterfenton. This is in part because he is hilarious, but more so because he is honest. The authenticity of his humor is what makes it so fun and funny. In ep46 Fenton and I discuss the job, family, social media and much more. Enjoy! _________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: @firefighterfenton FB: Firefighter Fenton Youtube: Firefighter Fenton Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

In Episode 45 we have the pleasure of hearing from the creator of the Firefighter Combat Challenge, Dr. Paul Davis. He is an amazing fellow who has made an outstanding contribution to the fire service. Enjoy the episode! Here’s more about our guest: Paul O. Davis, III, Ph.D., is the founder and president of the First Responder Institute. He is a graduate of the School of Public Health, University of Maryland and a fellow of the American College of Sports Medicine. Under contract to the Marine Corps, he embedded as a rifleman and conducted a five-year job task analysis of the critical and arduous tasks required for the MOS 0311 in high altitude, cold weather, desert, jungle and amphibious operations. Under contract to Pentagon Force Protection Agency (PFPA), Dr. Davis developed physical performance standards for all uniformed personnel. Dr. Davis was also a member of the Astronaut Rescue Team Initiative- a joint-USAF-NASA project to designed to increase survivability of a Space Shuttle launch mishap, created after the Challenger incident. For the Navy, he carried out a world-wide certification program for Command Fitness Coordinators. For the Army, he wrote the first POI (program of instruction) for the Physical Fitness Academy at the Soldier Support Center. He is the executive producer of several ESPN, Versus, A&E, CBS Sports and Discovery Channel productions including the Marine Corps Super Squad Challenge, Army Ranger Challenge, World SWAT Challenge and the Firefighter Combat Challenge®. He has authored more than 200 treatises, articles and reports as well as two books- most recently: Hard Work: a guide for human resource managers, labor attorneys, and ergonomists- co-authored with Dr. Brian Sharkey. __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: Firefightercombatchallenge FB: 3M Scott Firefighter Challenge WWW.firefighterchallenge.com Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

From a Gospel Ministry to the Fire Service, Blake Stinnett has made his life’s focus service. While this path may seem non-traditional, Stinnett’s Father, who was a Volunteer firefighter, set the expectation and example of putting others first. Recognizing a need in the Brotherhood Stinnett created NextRung. NextRung is a peer support group that trains and facilitates peer support and crisis intervention as well as local networking of mental health resources. In Ep.44 we talk a little about being a firefighter in Georgia and a lot about being a good Brother and how NextRung supports this. We all need some support from time to time, so, share this episode. Share the links below. Share your time and concern with a brother or sister in need. It may be as simple as sitting in the uncomfortable silence and just being present. No grand solutions, no problem solving, just be present. __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... FB: Next Rung IG: Next_Rung IG: Blakestinnett_nextrung WWW.nextrung.org Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

The word discipline is often thrown around a little too casually these days; sapping its power and value. You cannot just speak about discipline rather it must be practiced, exercised, and flexed for one to truly appreciate its personal importance. In episode 43 Mike Smith and I talk about discipline; we unpack some of the elements gained through wrestling, firefighting, training and dog handling. Please enjoy! __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... FB: Michael Smith IG: azwrestlr145 IG: azsearchdog_tallon Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected] Also mentioned on this episode Reef Builders construction and Dixxon Flannel Company are running a fundraiser for the AZ search dogs. Please take the opportunity to support the Arizona Search Dog’s fundraiser on 9/11 goto: Reef Builders AZ Search Dogs fundraiser To follow AZ Search Dogs IG: Arizonasearchdogs FB: Arizona Search Dogs

When you spend your entire adult life serving your community and fellow man you learn a few things! Number one - “treat people like human beings!”; Two - “it’s about communication and collaboration” and three “no matter your position or function in the organization focus on the mission.” Chief Bartee’s 33 years in the fire service were spent working every position on fire trucks, on the HazMat team, as an Recruit Training officer, Battalion Chief, Human Resource Chief and so much more. In episode 42 he shares some of his hard-earned lessons. I hope you enjoy! __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email: [email protected] FB: Kelvin Bartee Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

My mama told me to study my lessons while in school and I argued endlessly. It was not until I had "grown up", a term I am using very liberally, that I began to understand the value of her admonitions. She knew something I had yet to comprehend, that education stretched one’s mind and increased an individual’s capacity for growth. I am eternally grateful to the many folks who encouraged me to go to school. The nudges and encouraging words have added a tremendous value to my life. In episode 41 I have shared a podcast that was originally released on the “Make the Difference podcast”. Recorded nine or more months ago, Retired Deputy Chief Bryan Parks, Captain Brandan Millan and Myself discuss leadership, learning and the value of higher education. If you have ever thought “I should consider going back to school” I would tell you “yes, that’s what you should do!” No further question. Don’t just take my word for it, listen to our conversation and maybe it will add some additional value to the proposition. Getting further education is not without challenges and difficulty. There is a time and a season for each of us. My hope is that you are fully engaged in your life and thinking through the decisions and consequences. Give the episode a listen, enjoy, then go on out there and GetSome. __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... IG: Makethedifferencepodcast FB: Make the Difference IG: ReefbuildersAZ FB: Reef Builders Web: https://www.reefbuildersaz.com/ Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Meet Dakota Waldum, at 5'2" you may think of her as an unlikely Firefighter. However, when you listen to the determination and leadership offered by this young mother of three, you quickly come to understand how little her height matters. Like a true Texan she has zero room for silly BS and when there's work to do, whether in the gym or on the fireground, she is getting after it! As a busy Mom, Firefighter and Medic, Dakota is focused on the needs of the job and supporting the Brotherhood. She trains like a beast, is dedicated to the mission, and sets a tremendous example. Listen in on episode 40 - you will love this episode! __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email: [email protected] IG: next_rung FB: Next Rung Web: https://www.nextrung.org/ Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

Firefighters come from a wide variety of backgrounds and Bobby Benome is no exception. Benome, a CPA turn Firefighter, has made service a focal point of his life. He serves his clients, FDNY's customers and he is often found in a super suit bringing good vibes to kids. In ep. 39, Benome and I discuss all of these things and more! You will be impressed and inspired, give it a listen and enjoy! __________________________________________________________________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email: IG: Humbleheros_ny & Rapidresponseco FB: Humble Heros of NY &Rapid response co YouTube: https://www.youtube.com/channel/UCJF4Vtxe7bum1PMDrF3_5RA Twitter: https://twitter.com/rapidresco Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected] Links mentioned in this episode: https://mailchi.mp/a9809697a67f/360responsefreetoday https://www.savetimesavelives.com/

Aaron Quinn is a solid brother - He takes his career, his family and his fitness seriously. Which is why he is a perfect guest to have on the FGF podcast. He shared his bio and I would like you to hear from Aaron in his own words. I am pleased to introduce Episode 38 with Aaron Quinn, Enjoy! “I live in Oakland with my wife and three kids. I grew up in Oakland, California, where I now serve the citizens as a Firefighter. I was hired in 2002 and I have worked in the East end my whole career on 7 Truck and 6 Truck companies. I am currently the senior Firefighter on the B shift at Station 18. As a child I swam and played Water Polo through High School and I started my coaching at the age of 15, when I assisted in coaching a summer swim team. This ignited a fire in my heart for the love of coaching. In 2007/2008 I dove deep into CrossFit, and soon after got lost in the world of Brazilian Jiu Jitsu, which I still practice, along with my weekly yoga practice. For as long as I can remember, I was passionate about fitness, overall health and wellness and general optimization and human potential. Over the years, I’ve found myself seeking the unification of mind, body, soul/spirit to achieve peak performance through all aspects of my live and through my coaching experience, I’ve been drawn to coach and train others in much of what I’ve learned. I’ve discovered that sharing this, guiding others and helping them grow brings tremendous joy to my life. Currently, the Wim Hof Method has reshaped my believe in what is possible for the human existence. Melding my experience on duty and off, from the pools of my youth, to the gyms of my yesterday, to the mats (jiu jitsu AND yoga) of today, and all my futures--from my life as a Father and Husband-- I wish to share the tools, tricks, and tips that help me. I offer you my lessons and failures, my triumphs and losses, so we may learn and grow stronger. I invite you to get curious with me and I hope your journey is as amazing as mine.” Aaron Quinn __________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email: [email protected] IG: live.serve.thrive FB: Aaron Quinn YouTube: live.serve.thrive Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected] Books and Links mentioned in this episode: - Legacy - Deep Survival - Wim Hof - Box Breathing

World class powerlifter, Coach Sammi Johnson, picked up a barbell and began setting international records. Then, wanting something more, she set it all aside to become a firefighter. In episode 37 Sammi Jo shares her journey from powerlifting to the fireground and how her training and fitness has evolved to help her be more successful and capable in the hazard zone and in life! _____________________________________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email: [email protected] IG: @thepunchyblonde Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

We often hear people talk about how valuable it is for youth to play sports. The work ethic, teamwork and self-discipline that is developed on and off the field is integral to success as an athlete. Likewise, these traits translate into adulthood and contribute tremendously to one’s success in the workplace. In episode 36 we have direct evidence of this statement as Richie Robnett, a Pro Ball player turn Firefighter, helps unpack this idea. Robnett grew up playing a variety of sports but found his passion in the Ballpark. Drafted into the majors he spent several years playing pro ball before a tumor and a career awakening made clear that it was time to move on. Robnett, looking for ways to challenge himself and continue to grow, transitioned from the clubhouse to the firehouse. We are lucky to have him serving in our community and as a guest on the FGF podcast. Please enjoy! ­­­­­­­­­­­­­­­­­­­­­­­______________________________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email: [email protected] FB: @Richie Rob Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Twitter: @firegroundfit Email: [email protected]

When we consider our desire, to serve and protect our communities we often focus on the firefight. The just in time response to the critical, destructive and fast moving emergency. Our response must be aggressive, smart and powerful. The work demands it and if we are going to mount a meaningful fire attack we have to bring it! Looking at the statistics of firefighter fatalities that are related to cardiovascular illness it has become shockingly clear that the physical demands of the job put a legitimate strain on our bodies. Understanding this reality it is imperative that we do something to better prepare for the rigorous demands on the fireground. We have to eat right, physically train and get good rest. It is a difficult challenge but it is our individual responsibility. The folks at 555 Fitness take this responsibility seriously and are doing great things to support you and the brotherhood. On episode 35 Pip and I discussed many things, but most importantly he shared with me his passion for the brotherhood. How he and the folks at 555Fitness are doing what they can to help firefighters get Fireground fit! Please enjoy! ______________________________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email:pip@555fitness,com IG: @555fitness @555pip FB: @555 Fitness @robert Piparo Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Email: [email protected]

I believe that physical, mental and emotional fitness are critical to success on the fireground. Showing up weak, untrained and disinterested is a set up for disaster. Each of us needs to achieve balance in all these areas if we want to navigate our way to a long and healthy career. Chief Dan Kerrigan and Captain Jim Moss have a similar ideology and in episode 34 we discussed their book, Functional Firefighter Fitness. It discusses this philosophy and contains some of the tools you and I can employ to reach optimal balance in our total wellness. Enjoy! __________________________________________________________________________ You can find the Fireground Fitness podcast wherever great podcasts are located. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email: [email protected] [email protected] IG: @firefighterfit FB: @firefighter functional fitness Your host can be reached at: IG: @firegroundfitness FB: @fireground fitness Email: [email protected]

You work in a space that has the potential to become IDLH, the very epitome of a hostile work environment! So, we take measures to mitigate this hazard. We conduct training, we study, we craft SOPs that illustrate command and control measures to keep us out of harms ways. None-the-less, there are times when things do not go as hoped, or as planned, and we find ourselves in deep trouble. So, we call a mayday. The disturbing thing is that these mayday events happen more frequently than you might imagine and for reasons that you might not believe. Lucky for us Don Abbott has made it his mission to help us understand what is taking place during mayday events on the fireground. In Ep.33 we sat and discussed his nearly 50 years of work in the fire service and his current endeavor, Project Mayday. This project is a comprehensive and continuous of actual maydays. Abbott and his team have accumulated the fact, figures and audio from well over 6000 mayday events over the last 5 years. ___________________________________________________________________________ You can find the Fireground Fitness podcast wherever fine podcasts are found. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest... Email: [email protected] Your host can be reached at: IG: @firegroundfitness Email: [email protected]

On November 12th, 2014, Derek Block was riding backwards on Engine 15 when they were dispatched on a working house fire. This busy company had been Blocks home for the last 10 years. The crew was a very talented and experienced group of hard chargers and together they had fought many fires. But on every incident the enemy gets a vote; and this fire, in a small, vacant house, was no exception. In episode 32 Block shares with us the events that transpired in that fire fight, the injuries he sustained and the rigor of his challenging recovery. Block fought the fire the way he had been trained. He set up his attack in a way that had garnered victory countless time before, however, on this day the fire did not relent. According to the psychologist Carl Jung “The difference between a good life and a bad life is how well you walk through the fire”. I would submit to you that Block has “walked through the fire” better than most. There is so much to be learned from Block’s experience and insight; I hope you enjoy this episode as much as I did. ­­­­­­­­­­­­­­­­­­­­­­___________________________________________________________________________ You can find the Fireground Fitness podcast wherever you get your podcasts. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest or follow his journey... IG: @drblock00 FB: Derek Block Your host can be reached at: IG: @firegroundfitness Email: [email protected]

After 33 years on the job Jeff Zientek has learned a thing or two about responding to hazardous situations. Specifically, he has focused his attention on Hazardous Materials response. His years of experience have culminated in a fantastic field operators guide for hazmat response that almost fits in your pocket. In episode 31 Jeff and I had a great conversation about building trust with in your company, first in response to a hazmat call and much much more. Check it out! You can find the Fireground Fitness podcast wherever you get your podcast content. So, search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest or follow his journey... IG: @hazmat_response FB: Hazmat response Twitter: jeffzientek@hazmatfog Your host can be reached at: IG: @firegroundfitness Email: [email protected]

Les, David and Brittany, three very different folks from backgrounds that are just as varied. Brought together under one flag to accomplish a unified mission it is fitting that their recruit class moto is “Together!” In episode 30 we discussed the rigor of the hiring process, the challenges in the training academy and life as a probationary firefighter. Whether you are a would be fire fighter or an old salt, you are sure to enjoy this episode! You can find the Fireground Fitness podcast wherever you get your podcast content. So, please search it out and subscribe. Your feedback is powerful, and greatly appreciated. Go to apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guests or follow their journey... IG: @thetribe_19.1 Your host can be reached @ IG: @firegroundfitness Email: [email protected]

Dr. Dan Madrzykowski is the Director of Research for the UL Firefighter Safety Research Institute. He has a PhD in fire engineering from the University of Canterbury and almost 35 years working alongside the fire service to improve life safety and fire operations. In episode 29 we discuss where the relationship between the fire service and researchers originated and some of the things we learned from that partnership. Additionally, we discussed the direction we are traveling and how research is helping shape the future of the fire service. There is so much work that Dan and his associates have completed over the years that we barely scratched the surface. To study further the UL has created a great website that is chock full of great resources. Check out the link below. https://ulfirefightersafety.org/ You can find the Fireground Fitness podcast wherever you get your podcast content. So, please search it out and subscribe. Your feedback is powerful, and greatly appreciated. Get on apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest ... https://ulfirefightersafety.org/contact-us.html Your host can be reached @ IG: @firegroundfitness FB: @firegroundfitness Email: [email protected]

Driven by a deep personal connection to public safety and her formal education in nursing; Kepra Jack has developed a passion for promoting health and longevity for firefighters, LEOs and other public safety providers. In Episode 28 Kepra shares a little about her personal journey and helps us understand some of the mechanisms behind the number 1 killer of firefighters, heart disease. You can find the Fireground Fitness podcast wherever you get your podcast content. So, please search it out and subscribe. Your feedback is powerful, and greatly appreciated. Get on apple podcasts, subscribe, rate and review the podcast or shoot me an email! If you would like to contact today’s guest or follow her journey... FB: @heartfitforduty Emial: [email protected] on the web: heartfitforduty.org Your host can be reached @ IG: @firegroundfitness Email: [email protected]