The Fireground Fitness Podcast, Rayne Gray

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 s...

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 fin...

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 yo...

“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...

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 o...

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...

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 po...

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...

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 inter...

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....

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 tea...

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...

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, F...

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!   __...

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...

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! ___________________...

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 play...

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...

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, Function...

 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 ca...

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 e...

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 co...

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 a...

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 f...

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 fin...