FTH Fitness

FTH Fitness My name is Lance Card and I am Firefighter and also a Certified Personal Trainer.

For the past several years I have been helping fellow firefighters and others train to become their best version.

06/24/2026

NEW PR! 415!!!!!!!!!!
Brandon Williams started working out and losing weight in July 2025.
405 Bodyweight
275 Bench Press.
-----------------------------
Today things are a little different lol.
340 Bodyweight
415 Bench Press!!!!!!

Tell Brandon that he can't do it! Stand back and watch him.
Losing weight is hard. Lifting weight is hard. He is a humble guy that is putting in a lot of work! Keep showing up!!!!!!!!!

Today is a sweet victory for Brandon and He knows why 😆! Show him some love!

06/14/2026

🔥 W.O.D. "BLUE" 🔥

Three years ago, we lost a good firefighter, a good friend, and a man with a heart of gold.

Blue Smith always had a smile on his face, and somehow that smile made everybody else's day a little better. His badge number was 1164.

Today, we honored Blue the best way we know how... by doing the work.

🚒 Engine Company Challenge:
Officer. Driver. Firefighter.

135 lbs Bench Press
Total Team Goal: 1,164 Reps

💪 Taylor - 188 Reps
💪 Williams - 426 Reps
💪 Card - 550 Reps

✅ Total: 1,164 Reps
⏱️ Completed in 45 Minutes

This workout isn't about how fast you finish. It isn't about how strong you are. It's about showing up, putting in the work, and refusing to quit.

Just like Blue did.

If you decide to take on "BLUE," don't worry about the clock. Don't worry about the pain. Just keep pushing until all 1,164 reps are done.

Finish what you started.

Finish for your crew.

Finish for Blue.

#1164

06/11/2026

W.O.D. – "The D.K."

Simple. Tough. Effective.

Jog 1/4 mile. 25 push-ups.

Repeat.

Today was 3 miles and 300 push-ups.

This workout is named after Donald King, a 35+ year veteran of the fire service. DK helped countless firefighters and engineers learn how to be professionals. He was always willing to help anyone who wanted to get better.

He loved old-school calisthenics, and this was one of the workouts we used to do on shift. Even though Uncle DK passed away several years ago, his workout and his impact are still going strong.

You don't have to run 3 miles. You don't have to do 300 push-ups.

Start with one lap. Start with one set. Start with one step.

The goal isn't to be better than someone else. The goal is to be a little better today than you were yesterday.

Keep moving. Keep improving. Keep showing up.

That's the D.K. way. :::

A good man leaves behind more than memories—he leaves behind a standard. 💪🚒

06/09/2026

BENCH PRESS CHALLENGE 💪

Start at 225 lbs (9 ten-pound plates per side).

10 reps.

Pull one 10-pound plate off each side and go again.

Keep working all the way down to just the bar for 10 reps.

Then turn around and climb back up the hill, adding a plate each round until you're back at 225.

190 total reps.

Goal: Finish in under 10 minutes.

This challenge isn't just about bench pressing.

Life doesn't stop when you're tired.

Sometimes you have to be your strongest when you feel your weakest.

Embrace the grind. Do the work.

Let me know your time. 👊

This picture says a lot.Three grown men. Three different journeys. A lot of miles on the body. A lot of lessons learned ...
06/08/2026

This picture says a lot.

Three grown men. Three different journeys. A lot of miles on the body. A lot of lessons learned the hard way.

But we're still showing up.

45+ isn't a death sentence. It's not an excuse. It's not a free pass to quit trying.

We're not chasing who we used to be. We're chasing who we can still become.

Hold your friends accountable. Lift each other up. Talk a little trash. Work a little harder.

Because one day you'll either be telling stories about what you used to do...

Or you'll still be out there doing it.

And if we're being honest...

Ibuprofen is part of the warm-up now. 😂💪

06/08/2026

SHOULDER PRESS CHALLENGE 🔥

4 Reps
8 Reps
12 Reps
16 Reps

Pick a weight that makes you earn every rep and try to finish all 40 reps in under 2 minutes.

No gimmicks. No excuses. Just grit, muscle burn, and mental toughness.

These types of workouts aren't conventional, but sometimes unconventional is exactly what you need when progress stalls. Step outside your comfort zone, challenge yourself, and see what happens.

Give it a shot and let me know how you did. 💪

06/08/2026

20-10-20 Challenge

20 reps.
10 reps.
20 reps.
50 total reps. Zero rest.

Start with a weight you can handle for 20 reps. Immediately double the weight and knock out 10 reps. Then go right back to the original weight and finish with another 20 reps.

The goal? Complete all 50 reps in under 60 seconds.

It's simple, but it isn't easy. The 20-10-20 method floods the muscle with blood, builds mental toughness, and finishes a workout with a punch. Push day, pull day, or leg day—it works anywhere.

When the burn starts, keep moving. That's where the work gets done. 💪🔥

06/06/2026

225x34 Bench Press.
Dips Bodyweight x30.

Happy Saturday!

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Waycross, GA
31503

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