Miami-Dade Fire Rescue 1-Day Workshop


Thanks to a generous sponsorship from MSA Safety Incorporated, members of Miami-Dade Fire had the opportunity to come together with O2X Specialists and complete a full day of training and education tailored to their specific job demands.  22 Members of Miami-Dade Fire Rescue participated in-person for the socially distanced and Covid-conscious workshop at the Miami-Dade Fire Rescue Training Facility. Members who weren’t able to attend in-person were able to livestream the workshop from home.  Additionally, the virtual stream went out across 79 stations!

Photo courtesy of Rick Stephens, MFD LT

O2X Lead Instructor, Lorenzo Romolo and Instructor and Resilience Specialist, Ray Norton led the workshop.  Romolo recently finished a 15-year career in the Australian Army. He spent the majority of his career within Special  Operations Command (SOCOMD), qualified as a Special Forces Operator at 2nd Commando (CDO) Regiment. He has assisted with the training of multiple professional Australian football teams with resilience training and has been competing in CrossFit since 2014. Norton started his fire service career in 1987 as a volunteer firefighter at Tarpon Springs Fire Rescue in Florida and was hired full-time a year later. He is currently a District Chief in charge of command of control of incident  operations and management. During his career he has held positions as Driver Engineer, Lieutenant, Training Chief, EMS Chief and assisted with the Operations Chief position.  

Under their expert leadership, participants focused on injury risk reduction strategies, nutrition for performance needs, sleep and fatigue management, and tools and resources to build resilience.  The completed the following workout:

Photo courtesy of Rick Stephens, MFD LT

The Workout:

16 sets: 40 sec work, 20 sec rest of 60m shuttle run + Max reps

Alternating between:

  1. Max squats
  2. Max push ups
  3. Max rear lunges
  4. Max burpees

(Shuttle run = 10m out and back + 20m out and back)

In addition to the workout, the participants had access to O2X Specialists from a variety of fields, each of whom presented scientific and industry-specific information that the participants can incorporate into their own lives. One participant said it was “a great class covering many facets of health and nutrition that is very useful for the fire department.”  Another added, “The individual speakers were my favorite part. They showed a lot of passion in what they were teaching.” 

Photo courtesy of Rick Stephens, MFD LT

The O2X Specialists are all experts in their respective fields, to include Maria Urso: Nutrition, Lisa Prasso: Injury Prevention, Allison Brager: Sleep Specialist.  

“This workshop was very informative and backed up by science and specialists,” another participant noted.

This was the first time O2X has worked with Miami-Dade Fire Rescue, and the event was made possible thanks to a sponsorship from MSA Safety Incorporated.  MSA is a global leader in the development, manufacture and supply of safety products that protect people and facility infrastructures. MSA’s core products include self-contained breathing apparatus, fixed gas and flame detection systems, portable gas detection instruments, industrial head protection products, fire and rescue helmets, and fall protection devices.

The workshop was successful for both the in-person attendees and those who participated virtually. Participants were able to earn the Florida State Fire College Certifications.  

“[It was] one of the best courses I have ever taken,” said one participant. “I highly recommend all tactical athletes attend.”  A livestream attendee said  it was one of the best programs he has ever participated in, as well, and added that he’s really enjoying the app.

Photo courtesy of Rick Stephens, MFD LT

Thanks to the O2X Tactical Performance App, participants can take what they’ve learned in the one-day workshop and continue to grow and learn on their own after the event.  The livestream participant says he’s found the Thrive section on the App particularly helpful.  

While the App is a useful tool for workshop participants, it has incredible content and value for any tactical athlete looking to increase resilience and tactical readiness. You can get more information about the O2X Tactical Performance App here