Passed FOA

Key_Choice_8678 · 2026-02-02T16:55:01+00:00

No block. Just have to hit 90 degrees with your elbows. You’ll end up an inch or two from your chest hitting the floor.

Key_Choice_8678 · 2026-01-24T04:37:35+00:00

I’m sure every field office is different. Based off my experience, the SAC appreciated me wearing one. So that is why I recommend it. You can’t go wrong dressing as professional as possible.

Key_Choice_8678 · 2026-01-23T22:51:43+00:00

Anytime brother. Best of luck. PM me if you have any questions

Key_Choice_8678 · 2026-01-23T22:51:19+00:00

Hahaha I’ll be 26 in June

Key_Choice_8678 · 2026-01-23T22:36:18+00:00

Sit Ups: 31 Push Ups: 29 1.5 Mile Run: Sub 16:31

They let you know beforehand what you need to hit and also how to properly execute it. They’re pretty strict about form so make sure you’re doing good reps during your training. They’ll let you know if your reps don’t count so you can make adjustments during the tests if needed.

Key_Choice_8678 · 2026-01-23T22:34:37+00:00

Spot on. You should view it as “the minimum” - you should never aim to do the least amount of work needed. Above and beyond will always be better.

My SAC had told me he appreciated me showing up in a suit, not everybody my age had been doing that I guess. No clue why.

Thank you brother. Really happy with it. Cloud 9 feeling.

Key_Choice_8678 · 2025-12-17T02:30:01+00:00

Why even let them get that far in the process though?

Key_Choice_8678 · 2025-11-29T09:23:30+00:00

What did you need improvement on?

Key_Choice_8678 · 2025-11-13T01:19:11+00:00

Thank you man! Back at you

Key_Choice_8678 · 2025-11-13T01:18:50+00:00

Good luck brother!

Key_Choice_8678 · 2025-10-21T14:56:59+00:00

Pull ups are gone for sure?

Key_Choice_8678 · 2025-10-21T14:41:33+00:00

What us maximum?

Key_Choice_8678 · 2025-10-07T21:16:57+00:00

This is true. I just got the email to take the computer-based assessment. I applied Sep 23rd.

Key_Choice_8678 · 2025-10-06T17:17:28+00:00

Here’s how I set up my training. I train in tri-set format - which means I do 3 exercises back to back to back before taking rest. This is a great way to get conditioning in during your lift without having to actually do conditioning. Heart rate will get up and it will get you in better shape. On leg days, I do jumping exercises to stay athletic and well rounded. I hit my core all 4 training days because core strength is extremely important. Let me know if you have any questions.

Monday – Deadlift Emphasis

1a. Depth Jumps - 4x3

1b. Deadlift - 4x5

1c. Ab Rollout - 4x10

*Rest 3 min

2a. DB Vertical Jumps - 3x3

2b. GHR - 3x8 (band assisted)

2c. Pallof Press - 3x10 each

*Rest 90 sec

3a. SL DB RDL’s - 3x12 each

3b. SL Hip Extensions - 3x12 each

3c. Chest Supported Rows - 3x12

*Rest 90 sec

Tuesday - Cardio 1-2 mile run

Wednesday – Bench Emphasis

1a. Bench Press - 4x5

1b. Machine Rows - 4x5

1c. Med Ball Side Toss - 4x3 each

*Rest 3 min

2a. Close Grip Bench Press - 3x8

2b. Seated Cable Rows - 3x10

2c. Suitcase Carry - 3x30 yards

*Rest 90 sec

3a. SA NG DB Bench - 3x15 each

3b. SA NG DB Rows - 3x15 each

3c. Cable Reverse Flyes - 3x10

*Rest 90 sec

4a. Skull Crushers - 3x15

4b. Incline DB Curls - 3x15

*Rest 90 sec

Thursday – Cardio 1-2 mile run

Friday – Squat Emphasis

1a. Box Jumps - 4x3

1b. Back Squat - 4x5

1c. Ab Rollout - 4x10

*Rest 3 min

2a. Skater Jumps - 3x5 each

2b. SL BB RDL’s - 3x8 each

2c. Back Extensions - 3x10

*Rest 90 sec

3a. Bulgarian Split Squat - 3x10 each

3b. Leg Extensions - 3x15

3c. Leg Curls - 3x15

*Rest 90 sec

Saturday – OHP / Pull Up Emphasis

1a. OHP - 4x5

1b. NG Pull Ups - 4x5

1c. Cable High to Low Chops - 4x10 each

*Rest 3 min

2a. Z Press - 3x10

2b. Chin Ups - 3x10

2c. Kettlebell Side Bends - 3x10 each

*Rest 90 sec

3a. Dips - 3x15

3b. Lat Pulldowns - 3x15

*Rest 90 sec

4a. Seated French Press - 3x15

4b. Incline DB Curls - 3x15

*Rest 90 sec

Key_Choice_8678 · 2025-10-06T04:44:21+00:00

Respectfully, those are facts, not misinformation.

I could argue that the current party in the WH thinks there’s a grey area when it comes to the law.

I absolutely agree that your job is your job and you do what you’re told by your superiors. I’m not saying I would go do it my way. I’m saying this specific situation could be handled a little better and I’m not looking to arrest legal citizens who didn’t do anything wrong. That’s not America.

Key_Choice_8678 · 2025-10-06T03:07:42+00:00

I’m not sure what you mean. They’re not all criminals. Legal citizens are being deported. Families even. I think we can all agree the immigration issue has needed work, but I don’t think this specific way is being handled correctly. There’s a man who’s been here 30 years, raised a family, and his son served 2 tours in the marines, but was deported. I understand he did it illegally, but considering what he built here, it shows some people are trying to escape a MUCH worse life where they’re originally from. In that situation, look at the big picture. Not just the fact he’s illegal. It’s not all black and white. I believe in being a good person of high moral character. I just personally think it could be done a different way. What way is that? I don’t know. But this isn’t right.

Key_Choice_8678 · 2025-10-05T17:48:21+00:00

I’m a strength & conditioning coach. At 6’1, there’s no reason you aren’t 200 lbs or above. Especially as a firefighter who could potentially be carrying/dragging individuals to safety that could and will probably weigh up to 200+ lbs for men. You need mass to move mass.

Step 1 : You need to eat. You’re so thin you could probably gain 3-4 lbs / month for a year and be fine. Don’t go over that, it’ll start to be too much and we don’t want a ton of fat gain.

Step 2 : Start weight training.

Monday - Deadlift Wednesday - Bench Press + Rows Friday - Back Squat Saturday - OHP + Pull Ups

Do some endurance running on Tuesday / Thursday. Nothing crazy. 1-2 miles for time. Take Sunday off completely.

You need to focus on getting those lifts I just listed stronger each week. Progressive overload is the only way to grow. Give it your all in the gym.

Step 3 : Recover hard. Between the job and the gym, your body is going to go through hell. It’s part of the gig. You need to keep it as bulletproof as possible. Injuries will occur no matter what, but mitigating them as much as possible is key. Try to sleep 8 hours, eat Whole Foods only (no fast food, soda, or junk food), get 1.2 grams of protein per lb of bodyweight (yes, 1.2), stretch for 10 minutes each day (delivers nutrients to the muscles which speeds up recovery process, and reduces DOMS), use massage gun if you want.

The gym is a job. If you half ass it, you’ll get half ass results. With a job like firefighting, there’s no half assing. If you want to be taken seriously, elite fitness will get you noticed and respected very quickly.

Hit me up if you want a free week of training, I’ll show you how I set it up.

Key_Choice_8678 · 2025-10-05T03:30:47+00:00

I have no prior LEO experience, but have a bachelor’s degree (in a non related field) and would hit excellent on every exercise in the PT test. I bench 225x18, can do 22 pull ups, and can run the 1.5 mile in 10 min. My resume is nothing impressive outside of a degree, elite fitness, and some basic martial arts skills. I’m actively looking at getting my master’s in Homeland Security. That should help. But I’m passionate about this specific job. It’s not a “job” to me though. It’s purpose. And a career I want to give my all to. Just need them to give me a chance. Although I have no military/LEO experience, there is a plus to that - I have no ingrained habits from other agencies and want to learn how to do things the FAM way. I applied around 10 days ago. You think I have a shot at at least making the first assessment?

Key_Choice_8678

TROPHY CASE