Better Physical Results on the Fire Ground - Engage in Deep Squats

Many tend to relate the lack of squatting as part of aging however squatting is a fundamental human pattern of movement. So much so it is an effortless movement done as babies enabling us to explore. Yet, as we grow older and "adapt" (key word here) to the lifestyles and modern day advancements around us as well as the lack of mobility work, many of us lose our ability to naturally perform this move not simply because of age.

Here is the sad truth, by enabling yourself to lose or lack to ability to perform a fundamental human pattern of movement you were born with, you are also limiting your ability to perform in many areas on the fire ground.

Diving into the depths of a full range (deep squat) offers many benefits to our performance as firefighters and is not just considered a leg exercise.

Here's a few things to consider as to why full range squat are vital for optimal performance on the fire ground.

• As firefighters, we functionally move around on the fire ground. We pick up heavy tools (ie. saws, extrication equipment, etc.), maneuver through heat and smoke filled environments oftentimes in a low crouched or crawling position and climb ladders pivoting into and out of windows and on and off roofs. Deep squats provide functional mobility that allows us to engage a wider range of muscles and joints further firing up our hips, knees, ankles and core to enhance overall mobility and joint stability. By maintaining our natural ability to deep squat we are increasing our ability and preserving our functional ability and reducing our risk of injury as we age.

• We need full body strength as firefighters. Squatting below parallel (butt is parallel with the floor) will engage various major muscle groups like the quads, hamstrings, glutes and lower back, making it a highly effect compound exercise. By engaging in these major muscle groups it leads to significant strength gains and muscle development. Deep squats have also been known to activate muscle fibers more comprehensively, cultivating improved muscle growth and strength adaptation over time. For firefighters, this helps especially with advancing hose lines and climbing ladders. Because the deep squat strengthens the lower back it is also improving explosive power and agility in the lower part of the body for better strength and mobility in advancing hose and climbing ladders.

• Healthy joint function and stability leads to a reduced risk of injury. Why? The deep squats help to strengthen the ligaments and tendons surrounding the knees and hips. By doing so, it provides greater support and resilience against strains and sprains. As per the NFPA report on United States Firefighter Injuries in 2022, 36% of all reported fireground were strain, sprain and muscular pain and 43% of all reported injuries bv firefighters. Even more important to take this into consideration and protect your joints. Further, regular practice in deep squats is important in preserving joint integrity and reducing the risk of conditions like osteoarthritis therefore allowing us to live a healthy and active lifestyle during and after our time as a firefighter.

As I've said in the past and on my podcast, we must condition our bodies for the long haul of the job and move importantly to the years after we decide to hang it up. Enjoy life the way it is meant to be lived.

Until next time, work hard, stay safe & live inspired.

Building Systems - You May Know More Than You Think

What do you know about building systems? You may not realize how much you do know. Often times, the systems located in our own homes are great examples for understanding what we may find in a commercial structure.

Residential HVAC Unit

The first picture shown is a typical residential HVAC unit. There's a fan at the bottom, a heating section above the fan, and a cooling section above that. The fan pushes the air through the supply duct and the air is heated or cooled as needed. The fan also draws return air back to the unit where it is filtered and sent back through the system.

Conceptually, this is not really different than a commercial HVAC unit. It's just a much smaller scale, but there will be differences. The unit orientation may be different. The unit may be located on a roof and draw in outside air. Heating and cooling can be accomplished with hot or chilled water instead of electric, natural gas, or refrigeration.

The main intent of HVAC systems is to provide comfort. They may also offer some type of "environmental protection" to occupants or to a process. For example, they may use air pressurization to keep contaminants out of a pharmaceutical manufacturing area or contain biologics in a laboratory. A properly engineered system can also provide protection to firefighters and building occupants by controlling airflow to contain fires and preventing the transmission of smoke containing harmful contaminants. What happens if the system is not engineered, installed, or maintained correctly? A system failure can make a bad situation worse and lead to inefficient use of time on the fireground.

Firefighters should be able to recognize these units and understand how they operate in the event they need to get control of them. In a light commercial structure, this may not be a complicated task. In a more complicated installation, this may not be easy. The units may not be as easy to gain control of and shutting them down could create other issues or concerns. In these situations it is good to have a strong working relationship with building personnel that can help firefighters get control of the equipment and the situation. The units may even be controlled to provide smoke removal in lieu using fans and openings in the buildings.

Air Handling Unit © Wikipedia

If you understand the system in your home you can relate it to a larger system. If you don't understand the system, ask your service technician to explain it to you the next time they come out to do preventative maintenance. For larger more elaborate systems, have a working relationship with the facility to be able to understand and operate these units. We all know that if you can control the air, you can control the fire. The HVAC system can be your control point so it's important for firefighters to understand how the system operates and how to gain control of it.

Be Smart - Stay Safe!

Remembering Firefighter George Jackson

On October 21, 1990, Firefighter George Jackson was assigned to engine company that was dispatched to a report of a stove fire at an occupied two-story brick row house in Camden, NJ. Upon arrival, firefighters found smoke showing from the rear of the structure causing the company officer to call for a box assignment at the location. Firefighter Jackson and his crew was shortly thereafter assigned to fire suppression and advanced a handline into the structure and conducted a search of the first floor.

When the ladder company arrived on scene and entered the structure with their crew, Firefighter Jackson split from the engine company and joined the ladder company to the second floor of the structure and began assisting in search. It was at this time that the fire in the kitchen on the first floor had proven too difficult to control along with the pump operate having difficultly opening the fire hydrant in front of the house to establish a water supply. Due to the issue with the hydrant outside, the pump operator of the engine radioed that crews should back of the structure due to water supply issues.  

At this time, the fire in the kitchen had began to spread rapidly prohibiting the firefighters from the ladder company on the second floor to exit the structure due to heat and fire conditions on the stairs. Three of the firefighters retreated back to the second floor and were able to exit the structure through second floor windows however, Firefighter Jackson was overcome by the conditions inside the structure and was unable to exit.  

Later arriving fire companies were able to establish an alternate water supply and suppress the fire that had spread onto the second floor. It was at this time, where firefighter accessing the second floor over ground ladders found Firefighter Jackson just inside the window and was extricated shortly thereafter. He suffered from critical hand and face burns and was transported to a nearby hospital. 

Firefighter George Jackson remained in a coma until his death on March 7, 2006 at the age of 67.

We remember…

Firefighter George Malcolm Jackson, Ladder 2, Camden Fire Department (NJ)

The After Action Review: Post-Incident Size-Up

The size-up is for all intents and purposes, our game plan or battle plan, if you will, against the structure we are working at. The size-up is where firefighters and fire officers gather information in order to make safe, efficient, and effective fire ground decisions. Fire ground decision making, as we know, is meant to be quick, but with an emphasis on safety and ensuring the tactics are done efficiently and effectively.

One aspect we do not stress enough is the fact we do not consider the culmination of the incident. After fire command is terminated and all units are back in quarters and in service. We must remember the pre-planning is not over just because we cleared the incident and everyone is back in the station and safe. This is where the add-value work is put into place and now it is time for the after-action review or post-incident size-up.

During the after-action review (AAR), firefighters and fire officers can discuss and share information obtained from the alarm and also discuss the success and failures they have experienced during the alarm. This is a time to ask a few question:

• What did we expect to happen?

• What actually occurred?

• What went well and why?

• What can we improve upon and how?

The benefit of asking these questions allow for strengths to be easily identifiable making it easier to uncover areas of weakness. By uncovering areas of weakness, you can develop ways to improve them! If you do not identify what went wrong, how could you ever expect to improve? On the contrary, if you do not understand what went right and why, duplicating that same success in the future will not be easy. Ensure necessary changes discussed in the AAR are implemented sooner than later as the longer it is on hold, the greater the likelihood of any changes being implemented diminish.

The size-up as a whole is a valuable step by step process for all firefighters, to obtain knowledge of their response district, riding assignments, and strategy and tactic implementation. By beginning this process formally or informally early on, it will allow for continual growth for each firefighter and fire officer. The key to success as an individual and team is to get ahead of the game and prevent ourselves from being reactive, rather proactive.

Until next time, work hard, stay safe & live inspired.

The History of the Pike Pole

One of the most versatile tools for firefighters along with its long history in the fire service is the pike pole. Next to the axe, the pike pole is one of the most recognizable tools of the fire service. In fact, this tool was used for thousands of years prior to entering itself into the fire service. This tool has been used in fishing, forestry and construction yet originated in the 12th century in Europe as a weapon for soldiers.

Once adapted into the fire service, the pike pole has been used to pull down interior and exterior walls, ceilings and roofs to help stop fire spread, through various phases of an incident.

During the initial fire attack, firefighters use this tool to tear away structural elements of the building in order to prevent the advancement of fire by exposing hidden fire for suppression and by removing upper windows for ventilation.

The pike pole is also used during the overhaul stage of the incident for the same functions previously mentioned in the initial attack stage allowing firefighters to open up to uncover and extinguish any hidden pockets of fire.

The versatility of this tool is not spoke to as much as it was, thanks to the advancements in modern technology with respect to fire service equipment. For years prior, this tool along with another pike or a tool of similar length and a tarp was used in creating makeshift stretchers to remove injured victims or down firefighters.

A typical pike pole normally measures from 4 feet - often referred to as a closet hook for its ability to be used in closets or other confined spaces where longer pikes wouldn't fit - to 12 feet in length and was traditionally made of hardwood. Today, many of these are made from fiberglass and other composite materials which are lighter and easier to maneuver.

The modern version of the pike poll came to the fire service in the 1960s and 1970s In New York City (the War Years). During this time, FDNY Captain Bob Farrell and the New York City Fire Department's Research & Development Division developed their version of the pike pole, often referred to as the New York Hook. This variant of the pike pole has two hooks at the head as opposed to the traditional one hook to help firefighters pull down metal roofing and drywall. An advantage of this tool is also its ability to remove roof cross-boards from joists by sliding the hook along the joist to quickly pop the boards during ventilation. Another thing to note about the New York Style hook is the flathead at the top as opposed to the point on the traditional pike pole. This function has the ability to use the hook as a hammer and hook combined - sounding floors, roofs and purchase points for opening walls.

New York Style Hook

Around this same time, various other fire specific hooks have been developed such as the Chicago Hook, the Denver hook, the San Francisco Hook and the Boston Rake Hook. All developed to efficiently tear apart the type of building construction most often encountered by firefighters in those areas - mainly plaster and lath or tongue and groove.

Above: Denver Hook, Boston Rake Hook & the San Francisco Hook

Nowadays, apparatus riding assignments are used and the pike pole is often paired with two firefighter riding assignments on the truck company, the hook & can firefighter and the outside vent firefighter. Both firefighters are assigned a 6 foot pike pole (most common size used) along with a water can (hook & can) and a halligan (outside vent).

The pike pole, rich is in storied history as a once weapon used by European soldiers, to its uses in fishing and construction is now a go-to versatile tool for the fire service.

Until next time, work hard stay safe & live inspired.

Attacking and Defeating the Hockey Puck Lock

Being a firefighter, we have various challenged consistently thrown at us and as such it is our job to defeat and overcome them.

As businesses and homeowners look to ramp up their security systems with more cameras around the perimeters and such, it is very common for high security locks to be added to various entrance points of the structure. The mindset is to make the structure as different as possible for criminals to enter and this trickles into making it more difficult for firefighters to make entry should an emergency arise that we need to get to.

When we think about gaining entry to a structure, we know it is something we must train on and something we must be proficient in. So, challenge accepted. Since as firefighters, there is no challenge we cannot overcome - or at least think we cannot overcome. The kitchen table is where we solve all the world's problems.

The challenge of this article is to list out various methods of forcible entry in defeating The American 2000 lock also known as "The Hockey Puck Lock".

This lock is found is a variety of places and sometimes may show up when you least expect it. Typically found on roll up doors on commercial occupancies, these locks can also be found on commercial garage doors, basement doors (Bilco doors) and box trucks.

Due to its round shape, this lock puts the keyway and pin & shackle within the body of the lock itself. By this design, it is created to cause difficulties for criminals to cut the shackle and gain entry.

Here are a few ways to attack and overcome the hockey puck lock

Method #1 - Attack the lock (no guard)

The lock could be attached to some kind of heavy-duty door or gate and quickly being able to identify if there is a guard around the lock or not will determine if you will be attack the lock itself or go through other means. For this method, we will go through the lock itself since there is no guard around the lock.

The quickest and most efficient way in attacking the lock is to use a standard pipe wrench (many truck companies have these in the cab or tool compartment of the rig) and get a solid bite on the lock with the wrench. From there, you simply pry downward with the wrench, breaking the hasp eye.

American 2000 (hockey puck) Lock Hasp

Method #2 - Through the Lock (with guard)

Hockey Puck Lock with Guard

Many of these locks will have a guard around them protecting the lock and therefore preventing the use of a wrench or striking down the lock by other means.

In this case, when faced with a guard around the lock, it is best to cut through the lock itself. For this method, it is best to use a rotary saw equipped with a metal blade.

• Locate the keyway

• Cut about three-quarters up the lock, opposite of the keyway

• Cut completely through the lock and guard

This should damage the hasp and enable the lock to be removed from the door or gate.

For those unfamiliar with this type of lock, it could be a daunting task to complete. However, take time during pre-planning and non-fire incidents in occupancies to locate these types of locks and add them to your pre-incident size-up and practice these methods of entry with the crew. A few minutes breaking locks will save precious minutes on the fire ground figuring out how to get through it.

Until next time - work hard, stay safe & live inspired.

Corrugated Stainless Steel Tubing (CSST) - Know What You're Dealing With

Corrugated stainless steel tubing (CSST) is not a new product and has been installed in natural gas systems for quite some time. Although I have always been familiar with it, I've never specified it on project that I have designed. It's primarily used in residential construction and doesn't suit the commercial projects that I work on. I was not aware of any issues with this tubing from the engineering side and was surprised when I became aware of the hazards associated with CSST from the firefighting side.

Brothers Gone Too Soon

Sadly, I became aware of the issues with CSST following two LODD's. Both tragedies took place in a neighboring state and one of the lives lost was known by firefighters that I know from training and/or social media. If you are not familiar with the circumstances around their final calls, I encourage you to honor their memory by reading the reports and educating yourself. Their stories prompted me to do some research as a designer and as a firefighter. I was quite surprised at what I learned.

For those that are not familiar with CSST, it is a flexible, thin wall tubing used to distribute natural gas or propane typically in residential occupancies. Most people associate CSST with yellow, corrugated tubing because that is probably what is most commonly found. The shape and color of the tubing can vary based on the age of the tubing and whether it is meant for distribution or as an appliance connector. It is preferred because it typically results in less joints that can leak and is easier to install than more traditional steel piping. However, it can be damaged easier and is more susceptible to failure from contact with electricity which is a serious liability to firefighters.

Newer versions have a black coating and are provided with arc shielding. The coating does has a flame and smoke spread rating. Although the newest versions are ANSI and Lighting Code rated, there are concerns that the testing is not sufficient because the tested ratings do not reach a high enough current level to match what is experienced in common lighting strikes. This is what has caused the most recent LODD's.

It does seem to be relatively safe if it’s installed properly, but that's the problem. It's only as good as it was installed and it can be installed by the weekend warrior. There is a difference between distribution tubing and appliance connectors which may not be understood. They are not the same and not meant for the same application. There may be improvements to be made in its construction and some companies are proactive. Gastite has been improving its product over the years to make it safer and even tries to work with the fire service to make a safer product. 

The bottom line is that fire departments need to be educated. CSST is not flawless, but it's critical that the correct material is used and installed correctly. Some of the newer products are better, but still need to be improved. Firefighters need to beware of legacy installations as they will be less safe than newer installations and materials. Home owners should be encouraged to update older systems that aren’t as safe as newer systems. Local authorities having jurisdiction should mandate that installers submit certifications with permits to show that they are qualified to the latest standards and are installing the latest material technologies. Making sure that installations and the materials used are the best possible to ensure firefighter safety is crucial.

Resources

•Lightning Fire Research Google Form

•CSST Info

Be Smart - Stay Safe!

Remembering Lt. Arnie (Arnold) Wolff

On Sunday, August 13, 2006, Lieutenant Arnie Wolff, assigned to the ambulance for the shift responded to a call at 438 Edgewood Drive around 12:30 afternoon. Upon arrival Lt. Wolff and his partner were assigned to assist the first due engine with attaching the 5-inch supply line to the engine for water supply. The engine company they were assisting with the supply line was currently conducting an attack on a suspected basement fire, while the ladder company was performing horizontal ventilation of the structure. The Incident Commander had then requested Lt. Wolff and his partner to conduct a primary search of the residence. With a few steps into the residence at around 12:34 PM, while beginning a lefthanded search, it was quickly noted there was near zero visibility with minimal heat conditions. Due to these conditions, the crew knelt down, sounded the ceramic floor and took one crawling step to advance in. Moments later, a large crack was heard just before the floor gave way, sending both firefighters into the basement.

A second alarm was immediately requested by the IC and rescue efforts began. The firefighter with Lt. Wolff fell into a finished portion of the basement and was assisted through a basement window by fellow firefighters. Lt Wolff fell into a room of the basement that did not have windows and his path to an exit was blocked. Due to the advanced fire conditions after the collapse, firefighters were unable to reach Lt. Wolff. His body was recovered 13 hours into the incident and his cause of death was asphyxiation due to smoke inhalation.

An autopsy was later performed and it was found that the carboxyhemoglobin level in Lieutenant Wolff's blood was 49.6 percent. The cause of the fire at the time was undetermined but it was concluded that the fire had been burning for some time in the basement prior to its discovery. The trusses that failed were in the area that was most damaged by fire. It is to be noted, the trusses that failed were TGI trusses, an engineered lumber product.

Fire Fighter Fatality Investigation Report F2006-26 | NIOSH | CDC

Arnie Wolff joined the Green Bay Fire Department in January 1989 and was currently assigned to Engine 451 at Station 5 and was also a paramedic. He was 5 days from receiving his promotion to lieutenant and was awarded it posthumously. Wolff leaves behind his wife and three children.

We remember…

Lt. Arnie (Arnold) Wolff, 55, Engine 451, Green Bay Fire Department

Electric Vehicle Fire Considerations for Second Due Company Response

Due to the nature and potential duration of a fire involving an electric vehicle, the second due company, whether it be a rescue or squad company play a vital role in the strategies and tactics of fire suppression operations.

Here are a few considerations for second due companies in response to an electric car fire.

• Upon arrival and not completed, establish a delineated Hot Zone and ensure all personnel are in full PPE and donned with their SCBA and on air.

• Consider ventilation. The buildup of vapors from an EV are potentially toxic, flammable and explosive. If deemed safe, the second due engine should consider and attempt to open two doors of the vehicle to allow and prevent buildup of vapors.

• Attempt to shut down the high voltage system of the EV, if it is not already on fire.

• Provide access for the suppression team to the location of the battery in order for water to be applied directly on it. This will help cool the battery and prevent thermal runaway.

• Ways to open the vehicle for access to the battery depending its location

• Remove the doors and rear seat top

• Open and remove the trunk lid

• Tilt the vehicle for access to the floor batteries. Consider using air bags, spreaders and cribbing, a comealong or winch to do so.

The main purpose of the second due company for electric vehicle fires is to provide safety for all personnel on scene and work in obtaining access to the EV battery location to help prevent further thermal runaway. Since cooling these batteries could take up to 30 minutes or more, it is vital there is a dedicated company on scene working to identifying and gaining access to this crucial piece of the vehicle.

Key Terms

High Voltage

For automotive applications, any voltage greater than 30 volts alternating current, or AC, or 60 volts direct current, or DC, is considered to be a high or hazardous voltage due to the potential to produce serious injury or death due to electric shock. Electric drive systems on commercial vehicles can operate at voltages as high as 800 volts, both AC and DC, and can produce peak currents as high as 100 amps, which make contact with high voltage components even more dangerous.

High Voltage Cables

Visible orange cables are another indication that a vehicle has a high voltage system. That is because there is a voluntary Society of Automotive Engineers, or SAE, recommended practice that specifies that all high voltage cables have an orange outer covering. While voluntary, this practice has been adopted by virtually all manufacturers.

Until next time, work hard, stay safe & live inspired.

The Benefits of Electrolytes and Why Firefighters Should Drink Them

Hydration is an essential factor for firefighters all around. According to research, hydration is vital for overall health and wellness and your performance, along with recovery. The human body is made up of 66 to 70 percent water; through sweat, breathing, and bodily waste, it will lose around 35 to 90 ounces of water. During normal physical activity, however, the body could lose an additional 8 to 16 ounces of water. Firefighters, on the other hand, lose approximately 50 to 70 ounces of water in only 30 to 45 minutes during firefighting activity, five times higher than normal physical activity. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women. These recommendations cover fluids from water, other beverages, and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

With all of this being said, is this enough for firefighters when performing high intensity work in full PPE in training and on the fire ground?

Let's take a look at the benefits and needs of incorporating electrolytes into your hydration especially when you're on shift at the firehouse.

Our bodies lose electrolytes through sweat, those of which cannot be replenished by water. Yes, you may feel better after a nice bottle of water however you may not be fully recovered due to the loss of important nutrients found in electrolytes.

But what makes electrolytes so essential, you ask? Let's find out.

For starters, electrolytes are essential minerals found in food and fluids, with a few of them being produced by our bodies naturally. Our bodies are designed to dissolve these minerals through blood, sweat and urine turning them into positive or negative charged ions which are vital for us to carry out normal body processes. Of these processes would be regulating our pH levels, maintaining fluid balances, contracting muscles, and conducting nerve impulses that allow your cells to communicate.

There are seven common electrolytes are four essential electrolytes are bodies need in order to function properly.

Seven common electrolytes

• Sodium

• Potassium

• Chloride

• Magnesium

• Bicarbonate

• Calcium

• Phosphate

Four essential electrolytes

• Sodium

• Potassium

• Chloride

• Magnesium

The four essential electrolytes all play a role in proper body functioning from healthy digestion to regulating blood pressure and while they contribute to the same processes in the body function, all have unique properties that play a role in this process.

So, before we can discuss why these four are consider essential, we must first understand what these four are.

Sodium

Sodium play a pivotal role in maintaining the bodies extracellular fluid (ECF) volume and regulating blood pressure. Across our cellular membranes, sodium influences the water movement around these membranes and when the sodium levels change as does our osmotic pressures. This pressure can be thought of as the pressure that would be required to stop water from diffusing through a barrier of osmosis. Basically stating, it is how hard the water will "push" to get through the barrier in order to diffuse to the other side. In other words, "where sodium goes, water flows".

These changes induced by sodium will affect how water moves intra and extracellular compartments, like blood. Therefore resulting in an increase or decrease in plasma volume (part of ECF) and blood volume which can raise or lower blood pressure.

Potassium

Potassium is the partner to the electrolyte mentioned above, sodium. These two work together to maintain fluid volume in and out of your cells. As sodium is found in the extracellular fluid, potassium is found mostly in the intracellular fluid and is one of the most abundant mineral in our body.

The concentration of potassium in the ICF is around 30 times higher than outside your cell forming an electrochemical gradient for potassium and its partner sodium to work together to maintain. The electrochemical gradient is responsible for muscle contractions.

Without the proper levels of potassium in our body, our muscles produce weaker contractions along with possible muscle fatigue or severe muscle cramps.

Magnesium

Every cell in our body has the electrolyte magnesium. In fact, nearly 60% of it lives in our bones, with the rest found in fluids, tissues, and muscles. The importance of magnesium is that it is a help molecule that contributes to over 400 enzymatic reactions throughout our body, such as:

• Converting food into energy

• Regulating muscle and nerve functions

• Contracting muscles

• Regulating blood pressure and blood sugar

• Building proteins

The functions of magnesium may seem repetitive to sodium and potassium but it is important to note, many of the electrolytes will work together to ensure the body is running how it should.

One of the main functions of these electrolytes working together is producing and metabolizing adenosine triphosphate, otherwise known as ATP - the body's primary energy source.

Chloride

Chloride is a negatively charged ion found in both intra cellular (ICF) and extracellular fluids (ECF). It is the second most abundant mineral found in the body. The function of chloride in the body is maintaining acid-base balance also known as  pH balance, aiding in digestion and aiding in water movement between fluid compartments in the body.

Chloride plays a pivotal role in proper digestion. It is a component to stomach acid, also known as hydrochloric acid (HCI). HCI jumpstarts our digestive process by activating gastric enzymes.

Now that we in short, covered the four essential electrolytes. We need to know WHY they are essential.

In the simplest terms, they keep your body in balance - in homeostasis. By having balanced electrolytes, it will help with chemical reactions and maintaining proper hydration along with intracellular and extracellular fluids that protect our cellular function. By keeping these electrolytes in balance we are also doing the following:

• Keeping pH levels balanced

• Transporting nutrients into our cells

• Removing waste from our cells

• Supporting muscle function

• Supporting nervous system function

• Regulating blood pressure

Electrolytes are essential for optimal body functioning and why maintain proper hydration prior to and after training and work on the fire ground. To reestablish a healthy balance in the body, it is important to replenish the nutrient that is lost though our sweat and bodily fluids on the job.

In order to work and perform at your optimal level, it is essential to keep electrolytes in your carry bag when on shift. A dehydrated firefighter is a unless firefighter. 

Until next time, work hard, stay safe & live inspired

Remembering Lieutenant Nathan Flynn

In the early morning of July 23, 2018, at approximately 0200hours, Howard County Department of Fire and Rescue Services was dispatched to lightning-caused structure fire in a single-family residence in Clarksville, Maryland.  

Shortly after arriving on scene, Lieutenant Nathan Flynn and his crew were advancing a hose line into the structure when the floor collapsed.  A Mayday was initiated around 0220hours by Lt. Flynn and another member of the crew. All of the crew members were rescued after about 20 minutes in burning basement at approximately 0245hours. 

Lt. Flynn was transported to the hospital but did not survive his injuries.  The cause of death was multiple injuries. 

He was the first line of duty death in the history of Howard County. 

Incident Location: 7000 Block of Woodscape Road, Clarksville, MD (U.S. National Grid: U.S. National Grid: 18S UJ 34363 39282 (DD: 39.187, -76.918)) 

Lessons Learned as per NIOSH 

• Fire departments should ensure that crew integrity is properly maintained by visual (eye-to-eye), direct (touch), or verbal (voice or radio) contact at all times when operating in an immediately dangerous to life and health (IDLH) atmosphere. The intent is to prevent firefighters from becoming lost or missing

• Fire departments should ensure incident commanders conduct a detailed scene size-up and risk assessment during initial fireground operations and throughout the incident including Side Charlie

• Fire departments should develop and implement a standard operating procedure/guideline (SOP/SOG) to identify below-grade fires and ensure that appropriate tactical operations are implemented

• Fire departments should ensure that a deployment strategy for low-frequency/high-risk incidents is developed and implemented for large area residential structures with unique architectural features

• Fire departments should ensure that incident commanders develop an incident action plan (IAP) that matches conditions encountered during initial operations and throughout the incident

• Fire departments should ensure that critical incident benchmarks and fire conditions are communicated to incident commanders throughout the incident. This is accomplished with effective fireground communications

• Fire departments should have a procedure to ensure all members operating in the hazard zone have their radios on the designated radio channel

• Fire departments should ensure all members and dispatchers are trained on the safety features of their portable radio, particularly the features useful during a Mayday

• Fire departments should develop a process to prevent task saturation of incident commanders during multi-alarm incidents

• Fire departments should ensure that the member assigned to the resource status and situation status function is not given other duties during an incident

• Fire departments should develop a formal training program that defines the job duties and functions for staff aides, incident command technicians, or staff assistants

• Fire departments should ensure incident commanders maintain control of situation status, resources status, and communications to ensure the completion of tactical objectives

• Fire departments should incorporate the principles of Command Safety into the incident management system during the initial assumption of command. This ensures that strategic-level safety responsibilities are being incorporated into the command functions throughout the incident

• Fire departments should review and/or develop SOG/SOPs to ensure that water supply is established during initial fireground operations, particularly in areas with limited or no hydrants

• Fire departments should ensure adequate staffing and deployment of resources based on the community’s risk assessment

• Fire department should periodically review and, if necessary, revise their SOP/SOG on the deployment of rapid intervention crews (RICs)

• Fire departments should use resources from the National Institute of Standards and Technology (NIST), Underwriter’s Laboratories (UL) Fire Safety Research Institute (FSRI), and the International Society of Fire Service Instructors (ISFSI) to develop and revise operational procedures on fireground tactics and provide training in fire dynamics in structures for all firefighting staff

• Fire departments should consider having all members carry a wire cutting tool  

We remember… 

Lieutenant Nathan "Nate" Flynn, 34, Howard County Department of Fire and Rescue Services

Electric Vehicle Fire Considerations for the First Due Engine Company

Automotive technological advancements have evolved drastically over the years. Modern amenities of connectivity are found is every new car being brought onto the market today. Social media apps, real time traffic and weather updates to cameras not just for backing up but also for covering multiple blind spot areas of the car. Although the biggest advancement and great challenge for firefighters is in the invention of electric vehicles (EV).

Firefighters must be aware of the dangers of these vehicles and have steps in place when responding to vehicle fires involving electric vehicles. For purposes of this article, we are going to outline steps to take when responding to an electric vehicle fire as the first arriving engine company.

Secure a Water Supply

As any well-trained engine company, the first thing that must happen is to secure a water supply immediately upon arrival. This is a crucial step in a meaningful knock on the fire. When compared to an internal combustion vehicle (gas fueled), an electric vehicle can take up to ten times the amount of water to cool or extinguish.

Let's think about this. An internal combustion vehicle would normally take 500-1000 gallons of water to cool or extinguish while an EV would take a minimum of 10,0000 gallons of water alone to extinguish or cool the battery. Reports have shown that it has taken 30,000 - 40,000 gallons of water to do such fire suppression on EVs. 

Up to 150 000 liters of water needed to put out a fire in an electric car | CTIF - International Association of Fire Services for Safer Citizens through Skilled Firefighters

Once a water supply is established, the next best option is to treat this like a motor vehicle extrication and if possible, stabilize the car and initiate any victim removes if required. The silent movement of these vehicles could cause them to roll and cause for other hazards putting firefighters at higher risks of injuries from the moving vehicle.

Handline Selection

Due to the naturae of these vehicles and the amount of water needed to either cool or extinguish the fire, it is best to either stretch a 2 1/2-inch handline or if staffing permits, pull multiple 1 3/4-inch handlines. As suppression team(s) approach the  vehicle, it is important to utilize the reach of the straight stream of the nozzle and to take note of the reaction the vehicle is having with the water. The initial application of water may cause a flare up of fire due to the combustibles within the EV.

Locate the Battery

Upon extinguishment of the main body of fire, it is imperative that firefighters quickly locate and identify the location of the battery, and this is important for monitoring signs of thermal runaway using a thermal imaging camera (TIC), including: 

• Identify the heat signature present

• Vapors escaping from the battery pack

• Listen for popping sounds from the battery pack

• Locating visible fire around the battery pack 

*Note, the thermal runaway temperature for lithium-ion batteries is approximately 176 degrees Fahrenheit or 80 degrees Celsius. Beyond this, the risk of chemical reactions leading to thermal runaway increases drastically. The maximum temperature during thermal runaway can reach greater than 300 degrees Celsius or 572 degrees Fahrenheit.

If any of these signs are identified, the battery pack should begin to be cooled and performed in such manner: 

• The stream from the hose line should be directed to one area on the battery pack and applied for 3 to 5 minutes

• After the 3 to 5 minutes, firefighters should assess the battery again for thermal runaway and the items listed above.

• Should the signs of thermal runaway still be presentable or have seemed to be found on a new area of the battery, the stream should be again applied for another 3 to 5 minutes, followed by another assessment of the battery pack.

• This process should be repeated until the pack is no longer showing any elevated temperatures.

Monitor the Battery 

After fire suppression team(s) have cooled the or extinguished the battery and all hot spots on the battery have cooled, it is best for an engine company to remain in place with an established water supply still in place for at least 30 minutes before the EV is moved from the hot zone.

Key definitions to take note of:

Thermal Runaway

Thermal runaway occurs when a lithium-ion battery becomes overheated and is often triggered by overcharging, a short circuit or other cell stress. A chain reaction in the cell that generates gas is triggered by excess heat. This can spread to the rest of the battery pack if not mitigated, which can cause other cells to overheat and then decompose. The runaway causes the release of flammable gasses as it takes hold and the battery cells break down. 

Lithium-ion Battery

A lithium-ion (Li-ion) battery is an advanced battery technology that uses lithium ions as a key component of its electrochemistry. During a discharge cycle, lithium atoms in the anode are ionized and separated from their electrons. The lithium-ions move from the anode and pass through the electrolyte until they reach the cathode, where they recombine with their electrons and electrically neutralize.

 As the fire service studies and investigates the complexity of electric vehicles fires, it is imperative that we continue to remain diligent when responding to EV fires and keeping up with the everlasting changes of how to approach and attack fires involving electric vehicles.

Until next time - work hard, stay safe & live inspired.

EV Rescue

https://autorescueapp.com/index.html

NFPA

https://www.nfpa.org/education-and-research/emergency-response/emergency-response-guides#aq=%40culture%3D%22en%22&cq=%40taglistingpage%3D%3D(%22EV%20Guides%22)%20%20&numberOfResults=12&sortCriteria=%40title%20ascending

When to Detach from the Plan

In theory, our strategies and tactics for our incident action plan are developed based on our 360-degree size-up. In reality, our strategies and tactics of our incident action plan are developed based on many variables - the pre-incident size-up, the alarm size-up, the on-scene size-up and the post-incident (after action review) size-up. All these variables are covered in chapter 3 of my book, "The 5-Tool Firefighter" in greater detail. For purposes of this article, I am highlighting them for other purposes.

The pre-incident size-up

 The pre-incident size-up is the first and best place to begin putting our IAP together by collecting as much important and relevant information of the structure as we possibly can and therefore beginning to build our "gameplans" and try them out in training. During this size-up, we can locate and note the following:

1. Construction type

2. Interior space size

3. Containment areas

4. Stairwells and elevators

5. FDC hookups

6. Solar Panels

Note: variables change based on the type of construction and type of occupancy you are pre-planning. These six items are only a sample of what we could look to identify during a pre-planning.

The alarm size-up

During the alarm size-up this is where firefighters and fire officers should start considering the variables taken during the pre-incident size-up. On the way to the alarm, things to look into are as follows:

1. Location of the structure

2. Type of occupancy

3. Current apparatus staffing

4. Weather conditions and time of day (loosely)

5. Apparatus placement (think water supply/aerial operations)

These areas will lead into building the strategies and tactics for our IAP for this particular alarm. Now comes the on-scene.

The on-scene size-up

This is where the pre-planning and alarm size-ups are put to work. All our work identifying key areas of consideration and training are now put to the test. In reality, it is where we are provided with much more information specific to the alarm, confirming our variables during the alarm size-up, such as building construction, type of occupancy and location.

 Here is where more in-depth size-ups will take place not only at the command level but at each company level. Firefighters of truck and engine companies will now begin going inside the structure and taking note of the area under a different light and different conditions and relaying their findings back to the incident commander. This information being done at the company level will now allow the IC (incident commander) to make fire ground decisions that’s are prioritized for a safe and efficient outcome. This process continues until command is terminated.

Post-incident size-up

Once we've returned to the station and cleared up, it is imperative that we begin to discuss what went right and wrong on the incident, no matter the severity of the incident. This helps firefighter and fire officers strive to improve on their strengths and weaknesses of their job and strive to be as successful as possible.

Things to consider:

1. What did we expect to happen?

2. What actually happened?

3. What went well and why?

4. What can we improve upon and how? 

Looking at these four areas of size-up, we need to understand one thing. Our incident action plan that is designed to assist is can also hurt us. Well, how is that possible? We have pre-planned, sized-up on alarms, trained on scenarios for this type of occupancy, we did everything? What would hurt us?

What could hurt us is by sticking to the script of the IAP. What do I mean by that? Unforeseen circumstances and confirmation bias.

The outcome of the incident is initiated in our thought process before we develop any strategies or tactics of the incident. In order to develop strategies and tactics we first must identify our outcome. Makes total sense right? We cannot plan for an outcome we do not have in mind.

Our confirmation bias also agrees but here is the caveat. We cannot identify areas of concern if we simply go off an incident action plan without detaching ourselves from the plan for a moment. Meaning, we use our IAP as a guide but also take the time to look around for key areas that we are predisposed to instantly ignore.

Here is an example. 

We prepare our alarm size-up and look at the time of day. For example, Engine 2 is responding to a fire alarm activation at 234 Sesame Street on a Tuesday at roughly 1400 hours. It is a 2-story residential wood frame structure and normally at this time the family is either working and/or at school. 

Initially we are thinking this could be a faulty smoke detector activation or maybe someone is home and it's burnt food on the stove. However, upon arrival we see no signs of "life" at the residence. There are no cars in the driveway or at the curb and no homeowner waiting for us. Right here, our confirmation has proven correct. No one is home and a faulty detector went off. 

We immediately considered that because of the time of day with no activity at home upon arrival and the lack of cars visible to us, it must appear no one is home. 

Now let's detach from that mindset for a moment. 

We automatically assumed based on the time of day and day of week no one would be home however, that simply cannot be the case. To overcome confirmation bias, we need to loosely take time of day into account and assume every response has occupants on scene. Having a rough idea of who might be home is good to have but it cannot be written in stone and here's why. 

A residential structure could with an attached or detached garage could have the homeowner’s car parked inside (off-day or working from home) or the car could be for all intents and purposes, at a shop getting work done.  

To go further into the example here is more details. The engine company officer decides to DETACH from the initial mindset and dispatch and peak around the exterior of the structure that has a 6-foot privacy fence around the side yard and into the backyard and notices black smoke coming from the basement windows on the "C" side (Charlie side ) of the structure after entering through the fence gate. 

We've identified two areas of concern here. One, we disregarded the confirmation bias of time of day that the potential of no one is home and we identified an unforeseen circumstance based on the initial dispatch of the alarm.  

By detaching from the plan for a moment and taking a step back to question and prove out your initial mindset can oftentimes be the difference between a reactive approach or a proactive approach. The IAP is a great tool to have although we must ensure we are always critically thinking on scene and not simply going through the motions.

Until next time - work hard, stay safe & live inspired.

Remembering the Southwest Inn Motel Fire - Houston, TX

May 31, 2013 was the deadliest day in the history of Houston Fire Department. The Southwest Inn fire killed four Houston Fire Department members, injured many others with one additional firefighter who lost his life due to his injuries a few years later.

The Structure

The Southwest Inn Motel which was a well-known motel for many decades in the Houston area was located at 6855 Southwest Freeway in Houston, Texas. The property included the motel itself, with restaurant and bar spanning over 26,000 square feet. The layout consisted of the restaurant and bar being a single-story structure that was interconnected to the two-story structure that housed the motel's lobby, offices, banquet halls and meeting rooms. In addition to this facility, the property also housed seven individual two-story buildings of motel guest rooms, none of which were connected to the main interconnected building where the fire took place.

The motel was constructed of primarily wood-frame construction consisting of lightweight construction materials such as lightweight truss and combustible roof decking. The building did not contain a fire sprinkler or automatic fire alarm system. The one notable characteristic of this structure was the extruded concrete interlocking roof tiles over asphalt shingles used for the front-facing slopes over the banquet and restaurant areas.

The Incident

At 12:07PM, the Houston Fire Department was dispatched to the Southwest Inn for a reported fire. Engine 51 was located less than a mile from the motel and responded moments after the initial dispatch.

During their response in, Engine 51 (E51) officer reported heavy smoke visible and from there an immediate request by the Office of Emergency Communication to dispatch a working fire. Additional units reported dark grey and brown smoke coming from the structure will enroute to the scene.

Three and half minutes later upon arrival, E51 reported heavy smoke showing from the attic of the restaurant and will begin an offensive fire attack with a 2 1/2-inch line. This line was the rear preconnect from E51.

The district chief (D68) arrived on scene moments later and established command. The IC's first order was E51 evacuate the building because the operate of E51 advised the engine was down to a quarter tank of later. Engine 68 then arrived on scene and laid two 4-inch supply lines from E51 to a hydrant east of the structure and E51 from there was able to establish a water supply. E51's crew was then able to re-enter the structure with the back-up crew coming from E68 with another 2 1/2-inch line.

A fourth due engine company - Engine 82 was on scene advancing an 1 3/4-inch hoseline to the front door that was also entered by E51 when the roof collapsed occurred.

Within 12 minutes of Engine 51 (e51) arriving on scene and 15 and a half minutes of the initial dispatch the roof of the restaurant had collapsed. The captain of Engine 51 was at the front door during the collapse and pushed out of the building. The captain of Engine 82 called a "Mayday" and rapid intervention crew operations were initiated by Engine 60.

Due to the initial collapse of the roof and during the RIC operations taking place, a secondary wall collapsed occurred injuring several firefighter of the RIC team. The crew continued their efforts in located and removing the trapped firefighters. The captain of E68 was located and removed from the structure and transported to a local hospital. The engineer of E51 was removed from the structure as well however later died at a local hospital.

The search continued on for the captain of E51 and two remaining firefighters from E68. Approximately two hours had passed after the initial roof collapse and the body of the captain from E51 was located. The captain was found on top of the restaurant roof debris and the two missing firefighters from E68 were discovered underneath the debris. All three were pronounced dead at the scene.

Factors

• Unreported fire burning for 3 hours

• Delay in notifying the fire department

• Building construction

• Wind driven fire

• Scene size-up

• Accountability

• Fireground communications

• Lack of fire sprinkler system

Key Recommendations

• Based upon fire department procedures, the strategy and tactics for an occupancy should be defined by the organization for fire-fighting operations. The Incident Commander should ensure that the strategy and tactics match the conditions encountered during initial operations and throughout the incident

• Fire departments should review and update standard operating procedures on wind-driven fires which are incorporated into fireground tactics

• Fire departments should integrate current fire behavior research findings developed by the National Institute of Standards and Technology (NIST) and Underwriter’s Laboratories (U.L.) into operational procedures by developing standard operating procedures, conducting live fire training, and revising fireground tactics

We Remember…

Captain Matthew Renaud, 35, Engine 51

Engineer Operator Robert Bebee, 41, Engine 58

Firefighter Robert Garner, 29, Engine 68

Probationary Firefighter Anne Sullivan, 24 Engine 68

Captain William "Iron Bill" Dowling, Engine 68, retired after the incident and passed away on March 7, 2017 due to injuries sustained from the incident.

The Importance of the 360 Size-Up

The importance of performing a 360 size up makes a huge difference in the operation of a structure. Keep in mind size up can be performed by simply walking around your first due area and checking out new construction. Let’s look at some simple factors I came across in a new residential community.

Picture #1

• Two story wood frame single family home

• Appears it could be balloon frame (although weird for new construction)

• Only one door is in plain sight

• Bottom window of the 1/2 corner is a bit raised appearing there may be a basement level or storage area below

Picture #2

• House is actually a three story residential

• Basement is designed to be fully furnished

• Basement level could possibly be used as an apartment (could cause a hazard if the stairway between the basement and first floor is illegally blocked for privacy)

• Two additional means of egress located off the first floor balcony on the #2 side and the basement level door

• From the rear it’s clear it’s not balloon frame

Again, just a few small factors to hit on. Do you notice anything else?

Beware The Red Label

Keep yours eyes open for red labels on electrical equipment and conduits as this is an indication of the presence of solar panels. This can present a hazard on the fire ground for a few reasons but one of the biggest is that the system probably won't be fully deenergized.

It took me a bit to find the solar panels where this picture was taken but I knew they were there because of the labels. It's a convenience store and the picture shows the equipment on the store building. The solar panels are located on the canopy over the gas pumps. I was caught off guard when the solar panels and associated equipment were not on the same structure. The way the canopy roof slopes, the solar panels are not visible from the store.

Let's say you're dispatched to a residential structure with a walk-out basement so there's 2 floors above grade in the front and 3 floors in the back. It's 0300 and you're doing a 360 in the dark. How close are you staying to the structure to evaluate it? You're probably not walking too far into the back yard. Will the rear roof be visible? What if the solar panels look like shingles? Are you going to know solar is there? Maybe, maybe not, but I bet you'd notice the red labels on the associated electrical equipment if you knew about them. Especially since the labels are to be reflective.

Now let's say the presence of solar power is not identified and you're working in the attic of a residential structure. The PV wiring is to be metal clad or run in rigid conduit. Again, it is supposed to be labeled so if you see this you need to report it to command and beware that you're operating around energized electrical lines/equipment. Even if the power has been shut-off, the solar panels and associated wiring will remain energized from the panels to the AC disconnect. It's also possible that the system can't be isolated from the public utility service and remain energized although this is a rare condition.

Once identified, the presence of solar power should be communicated on the radio so all those operating or responding know. Firefighters need to start isolation mitigation while understanding and confirming which parts are actually isolated. By the way, do you know that TAC sticks only work on AC power, not DC, so they won't be able to identify the "hot" side coming from the solar panels?

As always, preplanning is the key to success. Residential systems can be drastically different from commercial systems and residential systems can be drastically different from each other. Do a drill night reviewing a solar install with the home or business owner and the installer to get detailed info about the system. Hopefully you have some type of relationship with your local buildings/codes department to be made aware of these systems and gather valuable information. I'm a proponent of a placarding system to better identify the presence of solar upon arrival at an incident. Newer installations are a little more firefighter friendly as the equipment and codes are updated to improve these systems but legacy systems will present more challenges.

Solar generation systems can be complex and pose a significant hazard on the fireground. It's important for firefighters to be aware of solar generation systems in their first due, understand how they operate, and how to mitigate the associated hazards.

Originally posted at Building Firefighter Development - Beware The Red Label (buildingfirefighters.com)

Train To Your Environment

The aspect of firefighting is hard. There is no way to sugarcoat it and it is obviously not like what we see on TV nowadays. In order to understand our job and to build a callous to difficulty of the job, we need to train and train to our environment. 

What do I mean by train to our environment. This is where we train with a scenario-based mentality to put ourselves in simulated situations as if they were to occur or have occurred on the fireground (ie. The Denver Drill or Pittsburgh Drill). Both of those were developed from line of duty incidents in their respective cities and in turn became part of rapid intervention training. Hence, training to and for our environment.  

The more we cater our training to our environment, the better understanding we have of what we are going in to. Also, it helps us eliminate the fear of what we do not know. It is more difficult to search a room under fire conditions in a real life incident if you haven't been exposed to smoke filled environments since your days in the fire academy and do not get many fires. Therefore we must develop training scenarios to mimic these incidents so we have more confidence when responding to the actually incident.

Here's a few reasons why training to our environment is important 

• Helps gain confidence in your skills and your ability to understand the job at hand

• Helps gain confidence in those your work with

• Increases your situational awareness of the job

Training to our environment not only helps us develop our skills but also develop our teamwork with our crew by building a connection with one another and understanding the strengths and weaknesses of each other. Furthermore, it assists in guiding our understanding of what should be done as opposed to what is happening along with helping us identify when things do not look right and forecasting the future of the incident. 

I do agree with practical applications of various tasks such as hoseline deployment in open areas to understand the basic of such work, the weight of hoseline pressures and getting comfortable with each lines maneuverability. This same methodology goes into areas such as forcible entry, rope rescue and motor vehicle extrication. It is always good to train outside of situational based scenarios and go over the mechanics of the work however it is only the beginning.  

The same goes for sports and for this example baseball. No matter how great a hitter or pitcher is. Every hitter throughout their career hits off a tee and every pitcher throws off solid ground before they see live pitching or throws of the mound. So to be successful as an individual firefighter and as a crew, train for the environment but continue to practice the basic mechanics of the job.

Until next time, work hard, stay safe & live inspired.

Importance of Active and Passive Recovery for Firefighters

Firefighters are athletes. Taking care of ourselves means not just getting evaluated by our primary care or department physician but truly embracing a healthy lifestyle. Being able understand your body and prepare your body is equally, if not more, important to ensure our personal protective equipment is in check, self-contained breathing apparatus bottles are topped off, and the apparatus is in working order. The rigors and demands of the job place a toll on our physical and mental well-being, and it is vital we prepare our body and mind for the work potentially ahead of us, not just for one shift or call but for an entire career.

Active Recovery

Active recovery is beneficial to the body and may help us recover faster after difficult workouts or strenuous activity. I recommend that this type of recovery be on shift day or the day before or after to allow the body to recuperate from any physical activity performed on off days and to provide your body with some type of active, low-intensity recovery during shift, so your body does not go into complete relaxation mode while on call. Limit active recovery exertion to no more than 75% of your typical workout level. The 75% level is just enough to keep the muscles warm and not enough to induce muscle fatigue.

Before we outline a few methods to perform active recovery, here are some of the benefits it provides.

• Reduction of lactic acid buildup in muscles.

• Elimination of toxins.

• Helps keep muscles flexible.

• Reduction of soreness.

• Increase in blood flow.

• Helps keep an exercise routine.

• Release of endorphins usually associated with regular exercise.

Here are a few methods of active recovery that are simple, yet highly effective:

• Walking

• Swimming

• Cycling

• Stretching

Passive Recovery

Passive recovery is a type of recovery that entails resting for considerable periods of time after strenuous activity. Unlike active recovery, with this type of recovery, your body is allowed total undisturbed rest to repair muscle damage and recuperate.

Proper passive recuperation is necessary for firefighters who are sick, are injured, or need physical and mental relaxation. For firefighters, rest is highly important and needed to perform at an optimal level. Rest has physiological and psychological benefits.

A healthy and optimal life is all about finding the right balance. From a 24-hour shift to 48 hours off in most cases, it is critical to take a day in between every now and then to relax and balance out the body.

By allowing the body to rest and avoid weariness of the muscles, it is allowing the body’s glycogen stores to refill, therefore attributing to the enhancement in muscle recovery. While exercise depletes your body’s energy stores or muscle glycogen, leading to muscular tissue breakdown, adequate rest helps your body correct this problem by restoring muscle glycogen, balancing blood flow, and rebuilding damaged tissue.

 Here are a few methods of passive recovery that are simple, yet highly effective:

•  Sleep

•  Rest

•  Hydration

•  Massage Therapy

•  How to Use Recovery in Your Regimen

Adding active recovery into your training sessions can be done in two methods, and both are greatly beneficial to your recovery. The first is to add it into your current training session as soon as it has been completed, as a cool-down approach. This is where you will allow your body to ease itself out of your workout, allowing your heart rate and breathing to return to their normal states and reducing the amount of lactate in your blood. The lactate in your blood is an organic acid made by tissue and red blood cells in your muscles, which is what causes the muscle burn felt during exercise. This is the same approach as if you were driving your car and approaching a red light. Instead of slamming on the brakes to make the stop, you gently ease on the brakes for a gradual stop at the light. This same method applies to cooling down after a workout with respect to your heart rate and breathing, by going for a light walk or jog or adding in some dynamic and static stretches and yoga poses. The other option for active recovery is to incorporate this as a full active recovery day and implement the methods listed above as active recovery for the day, through swimming, walking, or yoga to name a few.

Both forms of recovery are crucial within your training cycle regimen to allow your body to find its balance repeatedly as you progress in your training. I highly recommend incorporating cool-down recovery, especially after high-intensity workouts and after fireground training sessions, for optimal recovery of the heart and body with at least one recovery day (active and passive) each week for maximum recovery and performance. In the end, listen to your body and what it is telling you. After all, it is the only place we truly have to live.

This article is also posted Importance of Active and Passive Recovery for Firefighters — Africa Fire Mission

Until next time - work hard, stay safe & live inspired.

Yoga and Strength Training for Firefighters

It's great to get a good strength training session in while off duty or with the crew during shift if you have access to weight training equipment at your station. Slinging around some iron with the crew is also a fun way to build a stronger bond, collaborate and have some friendly competitions going set for set. Yet with all this strength training, we still need time to work on some mobility training because after all, we're functional athletes and without being mobile how could we hit our peak performance on the fire ground?

I mentioned in past articles and in my book, "The 5-Tool Firefighter" that yoga is a great for active recovery but in this article I want to list out a few reasons as to why yoga is great for firefighters with respect to strength training.

Benefit 1 - Decompression

From the PPE and SCBA on your back to the various tasks of raising ladders, pulling hose and carrying heavy tools, your joints and tissue are under a tremendous amount of pressure. Let us not forget the amount of mental stress our bodies experience as well due to how we interpret and experience traumas on the job. The soft tissues in your body serve as a buffer so the hard tissues such as your bones could stay rigid and support without grinding against each other (think of having no meniscus in your knee).

After the soft tissue in your body has been put under pressure, unlike a stress ball, this tissue will not return to its natural neutral state without an equally decompressive movement is done to pull the tension out. By working on decompressive movements, you are enabling these connective and supportive tissues to remain a healthy essential party of your body. By not doing so, the tension that has built up in the soft tissue will restrict blood flow that is crucial for healing and nutrient delivery. 

Benefit 2 - Alignment

In yoga there is no barbells, no kettlebells, nothing. It is simply your body. Granted many of us love moving heavy weight around because in this job, we need to be able to move heavy things. However, in yoga many of the forms being done all work around the fundamental alignment and engagement that is essential to strength training and operating on the fire ground especially since they require you to engage your core.

By engaging in the fundamental movements of yoga will help lead to a higher sense of awareness of your body structure and efficiency which could be directly translated to operating on the fire ground and the functional movements required to work on the job.  

Benefit 3 - Sweat Equity

We all walk away from an incident a little beat up at times. Heck, even after a live fire or high intensity training sessions on heavy recue training or extrication training (to many a few) will leave you a little sore. All training contains some residual damage to our muscular system especially when we add extra weight to our bodies. But after a few days, this damage hopefully repairs itself. To speed this process up a little bit and help the damaged tissue heal, we need to add fluids into our bodies.

Think about it like this, the more water we drink , the more we pee it out or sweat it out, the faster the fluid flows through the tissues of our body. 

If you've ever been to a yoga studio you've probably noticed it is relatively hotter during a yoga sessions and for a very good reason. Yoga classes encourage sweating. Why?

The heated environment in the studio helps the soft tissues mobilize therefore allowing your body to go deeper into the poses. Remember, an equal opposing force to the tension will begin to release the tension on the tissue.

If you're feeling sore, tight or as though there's been a lot of tension on your joints and muscles, take 30 minutes to an hour and work on some yoga poses to help the body lose and primed. You want to stay ready to you don't have to get ready.

Until next time, work hard, stay safe & live inspired.

Remembering Captain Mike Goodwin

Philadelphia Fire Department Ladder 27 was dispatched as the Rapid Intervention Team also known as RIT to a structure fire at 748 South 4th Street in Philadelphia, PA on the evening of April 6, 2013. The fire began in the basement of a fabric store which had extended to the upper floors of the three story store front structure with apartments above. 

Captain Mike Goodwin was the officer in charge of Ladder 27 for the shift. Upon arrival, Ladder 27 RIT company staged their equipment near the command post and the IC (Incident Commander) assigned them to the roof of an adjacent structure to perform ventilation operations. It was at this time, Captain Goodwin reported to command there was heavy smoke conditions coming from the exposure they were shortly going to be operating on. Donned in full PPE w, Captain Goodwin fell 20 feet onto the roof of the building and shortly after fell through the roof into the fire building. 

Firefighters on scene reported this fall to the IC and rescue operations were quickly put into place in attempts to rescue Captain Goodwin. Due to limited access to the roof area and fire conditions, access was limited. During rescue efforts, firefighters breached an exterior brick wall to gain access to his location where he was removed from the structure and transported to the hospital. Additionally, Firefighter Andrew Godlinski was injured while attempting to rescue Captain Goodwin following the collapse before a second floor roof and two walls collapsed.

Captain Mike Goodwin of Ladder 27 was pronounced dead at the hospital due to what was listed as multiple blunt force injuries. He was posthumously promoted to Battalion Chief. 

Captain Goodwin is survived by his wife and two children. 

We Remember…

Captain Mike Goodwin, age 53, Philadelphia Fire Department, Ladder 27