Forged & Unbroken

By Joshua BurchickHealth & Fitness Education Self-Improvement Fitness

Forged & Unbroken episodes

September 11 062 - Alan Noznesky on DCFD and Sept 11th at the Pentagon
Alan "Noz" Noznesky began his fire service journey in the Mid-Atlantic, starting in PA and volunteering with busy companies in the DMV area before landing his career in the nation's capital with DCFD. We discuss his early years at DCFD, his volunteer work in the DMV area in the 80s and 90s, and his experience at the Pentagon on 9/11.
1 hr 44 min
January 26 IER 046 - Breathing Techniques
Breathing Techniques for the fire service, for survival and wellness.
15 min
January 19 IER 045 - Verbal Grounding
Verbal Grounding, what it is and techniques for survival.
6 min
January 12 061 - Safety is Scary - Part 3 on Developing Grit
Join me as I discuss the 3rd part of this series on behavioral, cognitive, psychological, and physiological attributes to developing grit for the fireground and in life.
34 min
January 05 060 - Safety is Scary - Part 2 on Risk Aversion
Today we discuss the cultural, behavioral, and physiological causes behind risk aversion in the fire service.
27 min
December 22, 2025 059 - Safety is Scary - Part 1 on Safety Culture
On Safety Culture
39 min
December 15, 2025IER 044 - VO2 Max & Performance
VO2 Max & Performance, Maximum Oxygen Uptake & the Fire Service.
Forged & Unbroken Fire | Physical and mental wellness, charity, and support for FFs. | Patreon
Daily Workouts
Weekly Growth Mindset Podcast, only on F&U
Early Access to F&U Podcast
Early Access to In-Extremis Readiness Podcast
Weekly Mobility Videos for Injury Prevention and Rehab
Misc Research, Reading, and Listening.

⅓ of Profits go back to public safety charities and causes every quarter
Quarterly giveback to an F&U member.
Join Today!
Please like, share, subscribe to this podcast. Check the Patreon link to become a member of the F&U Community. Daily workouts, weekly growth mindset episodes (only on Patreon), early access to the Forged Podcast and In-Extremis Readiness podcast, mobility videos, suggested reading list, and more! ⅓ of your membership goes to charity and there’s a quarterly giveback to members. All new members get a free sticker pack when they join. Join today!
patreon.com/user?u=89578184
https://www.youtube.com/watch?v=tkceHEiAIjA
12 min
December 08, 2025IER 043 - Heart Rate Variability (HRV)
Heart Rate Variability (HRV)
Forged & Unbroken Fire | Physical and mental wellness, charity, and support for FFs. | Patreon
Daily Workouts
Weekly Growth Mindset Podcast, only on F&U
Early Access to F&U Podcast
Early Access to In-Extremis Readiness Podcast
Weekly Mobility Videos for Injury Prevention and Rehab
Misc Research, Reading, and Listening.

⅓ of Profits go back to public safety charities and causes every quarter
Quarterly giveback to an F&U member.
Join Today!
Please like, share, subscribe to this podcast. Check the Patreon link to become a member of the F&U Community. Daily workouts, weekly growth mindset episodes (only on Patreon), early access to the Forged Podcast and In-Extremis Readiness podcast, mobility videos, suggested reading list, and more! ⅓ of your membership goes to charity and there’s a quarterly giveback to members. All new members get a free sticker pack when they join. Join today!
patreon.com/user?u=89578184
https://www.youtube.com/watch?v=tkceHEiAIjA
14 min
December 02, 2025IER 042 - Weight Considerations for the Fire Service
Data, Research, and Thoughts on Weight Considerations (Obesity, BMI, BF % and more) for the Fire Service
Forged & Unbroken Fire | Physical and mental wellness, charity, and support for FFs. | Patreon
Daily Workouts
Weekly Growth Mindset Podcast, only on F&U
Early Access to F&U Podcast
Early Access to In-Extremis Readiness Podcast
Weekly Mobility Videos for Injury Prevention and Rehab
Misc Research, Reading, and Listening.

⅓ of Profits go back to public safety charities and causes every quarter
Quarterly giveback to an F&U member.
Join Today!
Please like, share, subscribe to this podcast. Check the Patreon link to become a member of the F&U Community. Daily workouts, weekly growth mindset episodes (only on Patreon), early access to the Forged Podcast and In-Extremis Readiness podcast, mobility videos, suggested reading list, and more! ⅓ of your membership goes to charity and there’s a quarterly giveback to members. All new members get a free sticker pack when they join. Join today!
patreon.com/user?u=89578184
https://www.youtube.com/watch?v=tkceHEiAIjA
17 min
November 24, 2025IER 041 - Communication During Mayday Events
Communication During Mayday Events.
Forged & Unbroken Fire | Physical and mental wellness, charity, and support for FFs. | Patreon
Daily Workouts
Weekly Growth Mindset Podcast, only on F&U
Early Access to F&U Podcast
Early Access to In-Extremis Readiness Podcast
Weekly Mobility Videos for Injury Prevention and Rehab
Misc Research, Reading, and Listening.

⅓ of Profits go back to public safety charities and causes every quarter
Quarterly giveback to an F&U member.
Join Today!
Please like, share, subscribe to this podcast. Check the Patreon link to become a member of the F&U Community. Daily workouts, weekly growth mindset episodes (only on Patreon), early access to the Forged Podcast and In-Extremis Readiness podcast, mobility videos, suggested reading list, and more! ⅓ of your membership goes to charity and there’s a quarterly giveback to members. All new members get a free sticker pack when they join. Join today!
patreon.com/user?u=89578184
https://www.youtube.com/watch?v=tkceHEiAIjA
13 min