Norwood

Washington, D.C. – House and Senate negotiators will need to determine whether to include money to repair a damaged MH-60M Black Hawk within this year’s National Defense Authorization Act. Seven members of the U.S. Army’s 160th Special Operations Aviation Regiment (SOAR) were injured in 2015 when a MH-60M crash-landed on the U.S. Naval Ship Red […]

Washington, D.C. – The Chairman of the Senate Armed Services Committee asked the Department of Defense on Nov. 21 not to issue any midnight regulations before the transfer of power from the Obama to Trump Administration. Sen. John McCain (R-AZ) urged Defense Secretary Ash Carter to suspend the development and implementation of any new rules […]

Today we’re going to grind and work hard. Warm up: Coffee and whatever you need to feel loose and break a sweat. Training: 1) 10 rounds record time: 10 x Ball Slam @25lbs or Box Jumps 15 Kettlebell Swings @16kg women/20kg men 25 x Stepups 2) 15 minutes: Farmers Carry @ 35/45 lbs 8 x […]

Take a break and enjoy Thanksgiving. Training: Catch, Kill, and Eat:

If you’re in Fayetteville, go to a used boots store and ask for the ‘SOPC’ Special. SOPC means Special Operations Preparation Course. It’s the course “X-rays” go to before they take a shot at selection. That course is a kick in the nuts. It is rucking and running intensive and these boots were designed for […]

Warm up: 1. 1 round: 10 Walking Lunges 5 Push ups 5 sit ups 5 Box Jumps 30 second Front Bridge Training: 1. 10 rounnds: (move quick but steady) 4 Lunges (in place) 4 Jumping Lunges 8 Squats 8 Jumping Squats   2. 10 rounds: every 30 seconds 1-3 pull ups *if you need to […]

Warm up Row 500 meters, stretch, jog – break a sweat. I don’t care if you fake rap battle – just get loose and your mind right. Training 2 rounds: 300m shuttle every 3:30  “Set cones 25m (82ft) apart.Run from cone to cone, touching the line at each turn around for 12 lengths or 6 laps = […]

Good Morning! This is the only day this post will pear past 5am. From here on out the workouts will post the night before the workout. I’ll monitor the comments section to answer questions about the workout during the day. The next three weeks will focus on body weight strength training and endurance work. There […]

Physical fitness and selection are one in the same. I wrote before about the mental component, maybe the most important. It’s still nothing without a base. The base is physical fitness. Let me demystify selection. Because it’s similar to joining a sports team. Except this team is both all-encompassing and niche at the same time. […]

The Trump administration is beginning to fill up. Trump’s latest pick is Sen. Jeff Sessions for Attorney General, leaving a vacant spot for Secretary of Defense. Sessions was the likely pick for SECDEF. But, with Sessions as AG it might be Sen. Tom Cotton. It would be a logical decision. Tom Cotton as SECDEF represents […]

There have been rural revolts in the past leading towards mini-American political revolutions. The world is more complex than ever and we lack inclusion. There’s a growing distaste for the status quo of globalization and many feel left out. In the mix, the country is changing and morphing into something new – that’s undeniable. The […]

SOFREP Team PT with Norwood will being this coming Monday, November 21st. We’ll interview fitness experts and offer training and nutrition advice. Team PT – Monday thru Friday – no more than four times a week in the gym. Strict diet with general guidelines. About an hour session of training a session. The sessions that […]