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🚨 On January 23, 2005, forever known as “Black Sunday”, the FDNY endured one of its darkest days. In the Bronx, a raging inferno forced six firefighters to leap from a fourth-story window after being trapped by flames. Tragically, Lt. Curtis Meyran and Firefighter John Bellew lost their lives, and others suffered life-altering injuries. On the same day, in Brooklyn, Firefighter Richard Sclafani perished in a separate fire, marking the first time since 1918 that the FDNY faced multiple fatalities from unrelated incidents on the same day.

From this tragedy came resilience and change. Lt. Meyran’s son, Dennis, recently joined the FDNY, completing his training as a tribute to his father’s legacy of courage and service. The events of "Black Sunday" also spurred the FDNY to reinstate personal safety ropes, ensuring better protection for its members. This day, while somber, stands as a testament to the bravery of firefighters and the unyielding strength of the human spirit. It’s a story of sacrifice, legacy, and the ongoing commitment to keeping our communities safe.

Check out the full article and video here from FireRescue1.

The Latest

• 🐕️ Man and dog rescued from frozen Wellesley lake - CBS Boston

• 🧑‍🚒 Oregon residents accused of impersonating SoCal firefighters - KTLA 5

• 🪪 Firefighter promotes identity program with child safety seat checks - FireRescue1

• 🔫 ‘Extremely rare;’ Firefighter shot during house fire in Springfield - WHIOTV 7

• 🔥 ‘I could see their gear burned off’: Houston firefighter rescued 3 from apartment fire - Fox26 Houston

📣 What’s for dinner? Let me help!

🔥 NOW LIVE!

All my recipes in one spot! Healthy, high-protein recipes for the station and your family. Easy search options and adjustable recipe servings for however big/small your crew is.

👨‍🍳 New recipes posted weekly - go check it out!

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Riddle Of The Week

Fuel

🔥 Got 30 minutes? Make my Creamy Beef Pasta for dinner tonight! You will not be disappointed. Coming in at 561 calories and 45g of protein, this dish is simple, quick and a great choice for an easy weeknight dinner or meal prep for the week.

🧀 This recipe is great if you’re pressed for time or want something healthy and easy to make to fill your fridge for the week. You can watch the recipe video here or check out the full recipe here with a grocery list, instructions, and the ability to edit number of servings.

🔪 Helpful Kitchen Tools For This Recipe:

• Custom Cutting Board - Use Code: STATION for 10% off

• Zester/Cheese Grater

• Bench Scraper

Grind

Let’s get your heart rate up a bit this week…

🫀 Zone 4 heart rate is like being on the edge of "beast mode"! It’s that sweaty, breathless zone where you’re working just shy of your max but still hanging on, like chasing down the ice cream truck on a hot day or chasing down a rogue shopping cart in the parking lot that’s headed straight for your car. This week’s workout should be challenging but sustainable for short periods. You’ll likely sweat a lot and breathe heavily. LET’S GO!

🔴 Warm-Up: *2 rounds

• 5 inchworms

• 5 cat-cows

• 5 up-dog to down-dog

• 5 up-downs

• 1 minute light jog

🟢 Main Workout: 5 × 4 minute rounds *Walk for 2 minutes between rounds

• 10 burpees

• 10 thrusters

• 10 KB swings

• 10 pushups

• 10 jumping squats

• 10 mountain climbers

• 100m sprint

🔵 Cool Down: 1 min each

• Prone chest opener

• Couch stretch

• Child’s pose

Lead

"The best way to prove your value is to work, to learn, to absorb, to be a sponge. You always want to outwork your potential." — Kobe Bryant

💪 Let’s tap into that Mamba mentality…

Kobe Bryant's "Mamba Mentality" is a philosophy centered on relentless focus, trusting the process, and committing to hard work when it matters most. It's about striving to be the best version of yourself, both on and off the court. This mindset, as detailed in his book The Mamba Mentality: How I Play, emphasizes relentless dedication, meticulous preparation, and an unwavering commitment to self-improvement.

Bryant emphasized the importance of preparation, stating that to be a better player, one must "prepare, prepare, and prepare some more”. He also highlighted the significance of understanding others to communicate better and foster teamwork.

Embracing the Mamba Mentality involves pushing beyond perceived limits and embracing hard work. In essence, the Mamba Mentality is about the journey of self-improvement, resilience, and unwavering dedication to one's goals.

• 🏀 Follow Your Passion First: Kobe emphasizes the importance of pursuing your passion. He believes that aligning work with what excites you creates a life where work feels effortless.

• 💡 Outwork Your Potential: Kobe shares his commitment to exceeding his limits. He worked harder than what seemed possible to him, constantly pushing boundaries.

• 🤔 Curiosity and Learning: His growth was fueled by relentless curiosity, asking questions, and learning from other greats like Magic Johnson and Eddie Jones.

• ⏱️ Hard Work vs. Talent: Kobe's intense workout sessions contributed to how he consistently outperformed competitors by training longer and more rigorously.

• 🌅 Early Starts Pay Off: Starting his training as early as 4 a.m., Kobe highlights how extra hours compounded over years gave him an unbridgeable edge over others.

• 🎯 Maximizing Potential: For Kobe, success meant being able to retire knowing he had given his all to become the best version of himself.

Read the full article from Medium or watch the motivational video here from Chispa Motivation.

Riddle Of The Week

ANSWER: "If I were to ask the other guard which door leads to freedom, what would they say?"

*In both cases, the answer you get will always point to the WRONG door. So, you simply pick the opposite door.

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