Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled push followed by a four-mile run in under 32 minutes. These exercises will build up leg power, strength, and endurance that will serve you well in SOF. Training: Continue to prep for the […]
If there is a bigger head-scratching moment out there right now, please inform the world. Kim Yo Jong, the younger sister of North Korean dictator Kim Jong Un has been representing her brother and the regime at the 2018 Olympics at the PyeongChang Games. Yo Jong has smiled, and shook hands and played the part […]
The Egyptian army launched a major military operation in the northern Sinai peninsula targeting terrorist bases, communication hubs and weapons caches. The army claims to have killed 16 terrorists and captured more than 30 more. Dozens of targets were destroyed in air attacks, including vehicles, weapons depots, and communication centers, military spokesman Colonel Tamer Rifai said […]
Israeli air force planes have conducted air strikes at Syrian targets in Damascus, firing missiles at military complexes including one that houses and produces chemical weapons. However, Syrian state-run media reports that military officials said that Syrian air defense systems blocked most of the missiles fired. .A monitor said ammunition depots in Jamraya were hit. […]
A Monday morning pre-test of the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection. After the exercises, a three-mile run as fast as […]
It is time for our Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before beginning. Head out over varied terrain and try to go as fast as you can without running. The standard is 120 minutes, maximum. Your goal should be to come in much quicker. Stretch well both before and […]
Back in the gym this Saturday morning for a shoulder and back workout. Pull-ups, Deadlifts, Side Raises and Shoulder Presses. Followed by a four-mile run in 32 minutes or less. Log your numbers down in the workout notebook and stretch well. Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x […]
Every now and then you’ll come across something on the internet that catches your eye and you click and it completely resonates with you. It doesn’t matter where it is from or who said it but it is perfect. And it shows, despite the differences we all have, deep down the same things that drive […]
The Chinese military unveiled its second-generation military exoskeleton, a body brace designed to help infantry or Special Operations members carry some 100 pounds of weapons, supplies, and ammunition. Norinco, China’s state-owned manufacturer of armored vehicles and heavy ground munitions is the builder of the exoskeleton. Compared to a previous Norinco exoskeleton, which came out in […]
Russia’s Ambassador to Pakistan had strong words against the rise of the Islamic State in Afghanistan, stating that the terror group is turning northern Afghanistan into a “resting base” of international terrorism and a “bridgehead” for establishing its destructive caliphate in the region. The “international wing of Daesh” is spearheading the effort of terrorists spilling […]
It is Friday so that must mean that it is Leg Day at the gym. Starting with Squats – (front, dumbbell goblet, and barbell), then some lunges and the weighted sled push. If your gym doesn’t have a sled, you can substitute a Fireman’s carry. And then finish the workout with a five-mile run. Mark […]
William Sebold (born Wilhelm Georg Debrowski in Germany) was a naturalized US citizen who helped the FBI break apart the Duquesne Spy Ring in the United States after being coerced into becoming a spy for Nazi Germany prior to World War II. After having his family in Germany threatened by the Nazis, he agreed to […]
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