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I almost had to throw someone out of the kitchen at work after witnessing some inappropriate behavior. I'd love your take on the situation.

Then I'm talking about some frustrations I had when a friend came to me and showed me the workouts he was doing at his new gym.  Firefighters love intensity and the fitness world is filled with people willing to pour it on and make you feel tired, even if it doesn't help you do your job better.

But of course I leave you with some fundamental framework for some of the most effective workout builder methods I have.

Be on the lookout for the 14-ish PDF, the Strength Builder Template, and the Daily DOSE PDF on the 4thShiftFirefighter.com site soon.

Thanks and if the mood strikes you, donate some coffee money to support the show.

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Thank you for listening and let's all keep working to be more capable and durable both on shift and away from it.