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Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march, 90-minute minimum. Look to better the time that is the standard and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and stay hydrated. Training: More Preparation for the UBRR: 3 […]
Americans have traditionally loved their whiskeys and bourbons and they’ve shared that love with the rest of the world. And no one loves them more than the members of our military. It is rare to travel anywhere around the globe and not be able to find that most iconic of American whiskey, Jack Daniels. But […]
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 […]
Lee Mize as he was known to his friends was awarded the Medal of Honor for incredible valor in the Korean War as an enlisted man, later became an officer and served in Special Forces for three and a half tours in Vietnam before retiring in 1981. Mize was born August 28, 1931 in Albertville, […]
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 heading out. 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 […]
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 […]
Ah, those ethical do-gooders over at Google. Don’t you just love the perks the millennials receive for working there? Slides, laundry service, free meals and on-site gyms with free exercise classes, free massages for those stressed out workers make it one of the best places to work in terms of job satisfaction. And the company […]
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 […]
In 2006, Iraq was a very dangerous place to be. Civil war wracked the country, the casualty rates for U.S. troops was the highest it had been since the United States had invaded. It had a lot to do with the leader of al-Qaeda in Iraq. From 2005 until his death in 2006, Abu Musab […]
Tensions in the South China Sea increased on Tuesday after the US sent two US B-52 bombers flew within the vicinity of the contested Spratly Islands, according to a statement from US Pacific Air Forces, which oversees air operations in the region. The flyover came days after Secretary of Defense James Mattis called Beijing out […]
Thursday morning is a Chest and Triceps workout at the gym before heading out for a 5-mile run. Flat and Incline Bench Presses as well as Flies, Pushups, Pushdowns, and Dips ought to have your triceps feeling the pump. Then a 5-mile run over varied terrain in 40 minutes or less. (Be safe out there […]
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