Chest and Triceps workout at the gym today before a 5-mile run. Shoot for a time below the standard of 40 minutes. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 x […]
With the Memorial Day holiday just days away, we remember the soldiers that fell in battle that paid the price of our freedom. That sacrifice was never so keenly felt as in Charleston, SC during the Civil War. The 54th Massachusetts was a regiment completely staffed with free African-American soldiers, who were fighting to free […]
Vicis, a Seattle startup company that sought to make a safer football helmet now has their version in the hands of over 100 NFL players and thousands of high school and college players. The company is now turning their attention to the military community and making a helmet to better protect our troops. Last year, […]
Time to head over to the gym for some shoulder and back work. As we mentioned in another post, these shoulder workouts help in rucking, especially once in Selection. Be sure to log the progress down in your workout log book. And because Wednesday is one of our rucking days, strap on a 45-pound minimum […]
With the defeat of ISIS in Iraq and Syria nearly complete, the U.S. Air Force is quickly turning its attention back to Afghanistan. As the number of close air support missions dwindles in Iraq and Syria, the need in Afghanistan remains constant and the Air Force is stepping up the air campaign. In April 2017, […]
Tuesday is Leg Day at the gym, and a perfect way to shake off those doldrums. Begin with pull-ups and towel pull-ups for those who don’t have access to climbing ropes. Then squats with lighter weights with more reps, lunges and the sled followed by a three-mile run Training: Continue to prep for the UBRR […]
We’ll kick off our Monday and work week with a mini-UBRR test. Start off with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups and dips before a 5-mile run. The standard says 40-minutes but shoot for something below that. Remember to stay hydrated and mark your progress in your […]
It is time for our Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out for an 8-mile rucksack march. Head out over varied terrain and try to go as fast as you can without running. The standard is 120 minutes. Aim to lower that Stretch well both before and […]
Saturday morning in the gym for shoulders and back work. Towel pull-ups are for those with no access to ropes. The only way to get better at pull-ups and climbing ropes….is to practice doing them until they are a strength. Followed by a four-mile run in 32 minutes or less. Log your numbers down in […]
In the end, the vote to confirm Gina Haspel as the next Director of CIA stayed pretty much divided along party lines with Republicans favoring her nomination and Democrats voting against it. It times it seemed that her nomination was going to fail due to numerous questions over her running an “enhanced interrogation” site in […]
Friday means another Leg Day at the gym. Begin with some Squats – front, dumbbell goblet, and barbell to build up strength for carrying a rucksack. We’re going with a lighter weight and more reps here. Then some lunges and after the weighted sled push/Fireman’s Carry, finish the workout off by breaking things up a […]
Opinion: No one liked what they saw unfold on television earlier this week. Dozens of people dead, hundreds more wounded in violent clashes along the border between Israel and Gaza. And while the left-wing press continued the lie and called it a “protest”, it was anything but. What could Israel have done differently, everyone asked? […]
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