“Goals are great…but we can’t get too locked into that one goal, that one plan. We need to adapt and overcome. Keep it moving.”

– Aaron Quinn

Aaron Quinn is a second generation Firefighter who has been serving the community of Oakland, California his entire career. He is a true servant warrior who knows risk, fear, and pressure. Aaron has been a coach and leader since a young age and brings Crossfit, yoga, Brazilian jiu-jitsu, and Wim Hof breathing together in personal and professional performance. In this episode he shares lessons learned 20 years ago, new on the job, right up to what he teaches new team members today in how to train, how to step up, asking for help, and recovery of mind and body.

“When you feel scared, when you feel that fear…that’s information. Something’s not quite right…You should listen to that. Try to figure out what it’s telling you.”

– Aaron Quinn


  • Focus on tasks and process over goals
  • The 4 Cs of Mental Performance
  • Activation and calming breath techniques
  • Breathing once per minute
  • Fear as one of the senses
  • #1 cause of death for Firefighters
  • Move to have fun, to feel


Aaron Quinn is a second generation Firefighter from Oakland, California, where he has served its citizens in the East end his entire career – since 2002 – on 7 Truck and 6 Truck companies. He is currently the senior Firefighter on the B shift at Station 18.

Aaron grew up as an athlete – swimming and playing water polo through high school – and found a love for coaching at age 15. Since then he has practiced Brazilian Jiu Jitsu, CrossFit, and Yoga. Harnessing his passion for fitness, health, and wellness, Aaron seeks to live and teach peak performance through unification of mind, body, and spirit. Studying the Wim Hof Method and applying on duty and off has reshaped Aaron’s view of human potential – as Husband, Father, and Firefighter.


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