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.

DESCRIPTION

Here’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! 

Time to get moving to help improve your level of fitness and support members of the Fire Service!  Sign up for the Virtual 5K the FRF Way Event.  You can complete the workout event anytime and anywhere, all while giving back to a great cause!

TO JOIN: 

  1. Register for the FRF 5K the FRF Way Virtual Workout Event anytime between August 15th and October 31st, 2022.
  2. Use the included training program and resources to prepare for the virtual workout event.
  3. Encourage other members of your family, department, and crew to register for the event.
  4. 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 - October 31st).  
  5. Celebrate your accomplishment by sharing (pictures and time) on the FRF Facebook page and via your own social media! #GETFRF  #FRF5K #5KtheFRFWay

 

FINAL prizes will be drawn on November 1st, 2022.  Make sure to post your workout pictures and email them to be eligible. 

BONUS- This year there will be early registration prizes drawn on August 30th, September 15th, and September 30th.  Sign up early to be eligible, and to utilize the FRF Training Program.

REGISTRATION INCLUDES:
  • ENTRY To The 5K the FRF way virtual workout event!
  • Official 2022 5K the FRF Way Shirt or Sweatshirt  (which will be your favorite for sure).
    • This year the virtual workout event color is black.
  • Official 5K the FRF Way Training Program (including access to the FRF training app, eating guides, coaching, and FRF private training group)
  • DONATION to the National Fallen Firefighters Foundation and the First Responders Center for Excellence on your behalf.
  • A chance to win cash & other cool prizes when you enter early and then SHARE your training and/or post-event photos on social media using #FRF5K #GETFRF #5KtheFRFWay

Prizes will be drawn on November 1st, 2022.  Make sure to post your workout pictures and email them to be eligible.  Early entry prizes will also be drawn on August 30th, September 15th, and September 30th.  Sign-up before those dates to be eligible.

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REGISTRATION IS CURRENTLY CLOSED.

CLICK HERE TO SIGN UP FOR UPDATES

About the 5K the FRF Way Workout Event.

Fire Rescue Fitness is a company that provides workouts and fitness resources for firefighters, EMTs, medics, and first responders all over the world.  Over the past 12 years, FRF (Fire Rescue Fitness) has helped thousands of firefighters get more fit and healthy with their resources.   The company is owned and operated by a firefighter/ EMT, Aaron Zamzow (and his dog Tessa).  The mission of the company is to help motivate, educate and transform first responders, like himself to get and be more fit for duty.  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.

About the National Fallen Firefighters Foundation (www.FireHero.org)

In 2022, the proceeds of the 5K the FRF Way event will be donated to the National Fallen Firefighters Foundation.

The United States Congress created the National Fallen Firefighters Foundation to lead a nationwide effort to remember America’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.  Your donation will help honor the fallen and work toward reducing more firefighter fatalities by creating and promoting programs that improve first responder health.

Read more about the National Fallen Firefighters Foundation and the Fire Hero Network by going to www.FireHero.org.

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About the First Responder Center for Excellence (https://www.firstrespondercenter.org)

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).

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 promote quality educational awareness and research to reduce physical and psychological health and wellness issues for first responders.

This is also the mission of FRF which makes this a great combination.  All of us thank you for helping us accomplish our mission!

frce logo

REGISTRATION IS CURRENTLY CLOSED.

CLICK HERE TO SIGN UP FOR UPDATES

5K FRF WAY (sponsors) 2022 (2)
5K FRF WAY-2022 DESIGN FOR WEBSITE

What is a VIRTUAL WORKOUT EVENT?

It means that you can complete the FRF Workout Event ANYWHERE! Whether it's a treadmill, your neighborhood streets, or your gym or the firehouse - it's your choice!  Encourage members of your family, your crew, and your department to join you!  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.  

What are the race/event options?

Complete either the 2K walk/ run, 5K run, or the 5K the FRF Way (5K +343 reps).

This event is for all levels of fitness.  If you are just getting back into fitness you can perform a 2K walk/ run.  If you are an avid runner you can perform the 5K.  And, if you are looking for a challenge you can do the FRF 5K that includes 343 reps of various exercises (see below).   Registration includes a complete workout program and nutrition guide from Fire Rescue Fitness.  This program will help prepare you not only for the race but for anything the fire ground or LIFE throws at you...  

Race Options

  • 2K run/walk  or
  • 5K Run or
  • FRF 343 5K
    • Do 50 push-ups to start
    • Run/ walk  one half (.5) mile
    • Do 50 prisoner squats
    • Run/ walk  one half (.5) mile
    • Do 50 body rows or back widows
    • Run/ walk  one half (.5) mile
    • Do 50 lunges (25 each leg)
    • Run/ walk  one half (.5) mile
    • Do 50 plank pulses
    • Run/ walk  one half (.5) mile
    • Do 50 bent over V-raises
    • Run/ walk  one half (.5) mile
    • Do 43 Burpees
    • Run/ walk .1 mile
    • Record your time….. Then have a victory libation or pass-out.

Frequently Asked Questions about the 5K the FRF Way Event.

Click the video below for more Q and A on the event.

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. 

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.  

Register today and receive a training program that includes:

WORKOUT CAALENDAR FRF 5K

Complete Comprehensive Workout Calendar - 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)

Foundations Exercise

Efficient Easy to Follow Workouts - There are different resistance training and cardiovascular workout options.  There are workouts for the gym, firehouse and home. And, you will learn how to create workouts for you and your crew that don't require a lot of equipment.

NEW FRF APP GRAPHIC-2022 ANY PROGRAM

Access to the NEW FRF App - NEW THIS YEAR!.  FRF has created its own app that tracks your workouts and allows you to store your workout data all in the app.  You will also be able to post to the feed, see what other athletes are doing, and track your progress.  The app includes workouts and a running schedule that will help you "ace" the virtual workout event (and lose some pounds).

Fireground

"Functional" Fireground Movements - This unique workout program includes exercises that will get moving and performing better on and off the fireground.  The program will also teach how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.  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... you name it).

EXERCISE TUTORIALS- frf 5k

Easy to follow exercise and workout tutorials -  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.

This is a truly “excuse-proof” workout program.

Copy of EXERCISES IMPROVE PERFROMANCE- FRF 5K

Exercises that build strength, boost metabolism,burn bodyfat and improve mobility- There 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.

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Special Access to the FRF Workout Crew - Get access to the Private FRF Facebook group where you can connect with over 5000 like-minded first responders that are using FRF.  You also get access to special Q and A sessions and live videos.

Registeration includes a T-shirt or Sweatshirt

And You get the 5K the FRF Way Swag!  Registration includes an event shirt and/or sweatshirt. 

Your Registration also includes:

Copy of nutritional guides slide 2022

REGISTRATION IS CURRENTLY CLOSED.

CLICK HERE TO SIGN UP FOR UPDATES

Join Today and also get these bonus resources:

_5k frf way program cover
cover of snack options new 2021
COVER FOR FRESH RECIPES

Training program pdf log sheets

This PDF is for you "old schoolers" that like to have a hard copy of your program in your hand.   Print 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.

FRF Healthy Snack Options

Use these snack options to help you plan, train and complete the event.  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.

FIREHOUSE FRESH RECIPES

Cooking for a group of hungry firefighters (and/or your family) is not easy– if you don’t cook something tasty you will hear about it ...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!

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.

STEP 1
REGISTER TODAY

STEP 2
FOLLOW THE 5K THE FRF WAY TRAINING PROGRAM

STEP 3

COMPLETE AND POST YOUR VIRTUAL WORKOUT EVENT RESULTS

Have Questions?

ADDITIONAL FEES

T-shirt Shipping & Handling (United States): $4.00

T-shirt Shipping & Handling (Canada/ International: $9.00

Sweatshirt Shipping & Handling (United States): $8.00

Sweatshirt Shipping & Handling (Canada/ International: $12.00

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