We’ll kick off things today with our Sunday morning rucksack march. A warmup of pushups and planks followed by a fast-paced 5-mile ruck march with a 45-pound minimum to start the day right. The ability to carry a rucksack is of paramount importance in Special Operations. Remember to stay hydrated throughout the ruck and to […]
Shoulder and back exercise this morning in the gym before a run to top things off. Pretty icy up here in the Northeast today, so be careful. If you have access to any ropes, you should start incorporating rope climbing into your workouts. If not towel pull-ups are the next best thing. Mark down your […]
About 8-9 months ago we posted a piece on boots and not only having ones that fit properly but having at least one backup, broken-in pair when you start Selection. With new classes starting up, we’ve gotten some questions about the different gates and events at Selection and we’ve posted on those and will revisit […]
You were waiting for this… right? The Popular Mobilization Forces (PMF) who are backed by Iran, that they’ve helped push the Islamic State from much of Iraq, is training its sights on the remaining U.S.-led coalition troops scattered across the country. The 100,000-thousand-member force has fought both with and against Americans in Iraq. This can […]
Friday is Leg Day at the gym which happens to be my favorite day of the week. The weighted Sled push and the squats help you build up power and speed. The lighter weight dumbbell squats will also build up endurance in your legs as well as strength. A 3-mile run to finish the workout. Aim […]
The U.S. is reportedly conducting training to enter North Korean territory with the objective of “infiltrating” and “removing weapons of mass destruction,” according to foreign military sources. The recently finished military exercise conducted with South Korean forces called Warrior Strike IX, shows a military unit conducting training with night-vision equipment, armored vehicles, and full-face protective […]
Thursday is another UBRR training day followed by a 4-mile rucksack march. Are you keeping a log of your times on your runs and rucks? You should mark down your workouts and especially your times on the runs and rucks. You should notice a marked improvement as we progress. Ensure you stay hydrated as well […]
Wednesday is Shoulder Day in the gym along with some speed work. The sprints here will help with your overall cardio fitness, build some explosion, and will serve you well with your endurance. It is also a functional part of your job in Special Operations. There will be plenty of times where you’ll have to […]
As we stated in a post last week, we’ll be going over some of the basics in the upcoming days as the newest Selection courses get underway. We get a lot of questions regarding SFAS and especially the Land Navigation Course out in the Hoffman Area, what they call the “Star Course” in the SFQC. […]
Taliban insurgents, in a series of attacks, stormed isolated police outposts around the provincial capital of Lashkargah, killing at least 14 Afghan troops and injured several others in a pre-dawn attack in southern Helmand province. Afghan officials claim to have beaten back the attack and inflicted serious casualties on the attackers. Taliban sources later claimed […]
We’ll continue to prep for the UBRR. Tuesday is Leg Day at the gym. We’ll begin with pull-ups, the hit the legs with squats, the sled push, and some other exercises. We’ll finish things off with a three-mile run at a good pace, faster than the standard. Focus on strict form during the squats, you […]
We’ll start our Monday doing a mini-UBRR with Pushups, sit-ups, and crunches, with V-ups and dips. Then we’ll focus on some speed work with the shuttle runs rather than a longer duration. Have you been breaking in a second pair of boots for the ruck march from yesterday? It needs to be done and will […]
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