MARSOC

Friday, that must mean its Leg Day at the gym but instead of a run at the finish of that, we’ll substitute the Shuttle run in there, to work on your speed today. If you have a sled at your disposal use that, if not carry your training partner in a Fireman’s carry. Some of […]

U.S. Air Force pararescuemen and combat rescue officers, assigned to the 83rd Expeditionary Rescue Squadron, Bagram Airfield, Afghanistan, conduct a high altitude, high opening military free fall jump working with a C-130J Super Hercules flown by the 774th Expeditionary Airlift Squadron, Bagram Airfield, Afghanistan, March 4, 2018. Guardian Angel Team members conduct training on all […]

Back in the gym this morning before heading out for a run. But first today it is a back, and shoulders workout. Go heavy with the pulldowns and keep it under control, slowly pulling the weight up and lowering it back to the rack. Use strict form on the dumbbell raises and presses as well. […]

A U.S. Air Force pararescuemen, assigned to the 83rd Expeditionary Rescue Squadron, Bagram Airfield, Afghanistan, aims his rifle during weapons training on Feb. 21, 2018. Pararescuemen conduct training on all aspects of combat, medical procedures and search and rescue tactics to hone their skills, providing the highest level of tactical capabilities to combatant commanders. U.S. […]

Continue to prep for the UBRR and focus on some speed work today with some short runs for time. Speed work will help with your endurance and explosion. Work on the perfect form when doing your exercises. The cadre at Selection are meticulous in grading form, especially with pushups. The time to get it right […]

Force Reconnaissance Marines assigned to Force Reconnaissance Company, 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force along with British Royal Marines with J Company, 42 Commandos and Sailors assigned to Explosive Ordnance Disposal Mobile Unit 5 (EODMU-5) conduct special insertion and raid training on the submarine tender USS Frank Cable (AS 40) moored […]

Last week we posted a story on the OSS (Office of Strategic Services) and how after 73 years they were finally recognized as a group and were honored with a Congressional Gold Medal. OSS was the forerunner to both the Special Operations Command of the military, OSS Jedburgh and Operation Groups were the units that […]

Tuesday is a leg day at the gym. These exercises build strength and explosion in your lower body and you’ll need both in Selection. These will also help your times with both running and carrying a rucksack. We’re going to go for heavier squats today with fewer reps, at other times we’ll go lighter and […]

U.S. Air Force pararescuemen, assigned to the 83rd Expeditionary Rescue Squadron, survey the landscape during a training exercise at an undisclosed location in the mountains of Afghanistan, March 14, 2018. The Army crews and Air Force Guardian Angel teams conducted the exercise to build teamwork and procedures as they provide joint personnel recovery capabilities, aiding […]

Back to the gym today, with our Monday work out and then practice our shuttle run to build up some explosion and lateral quickness. Try to limit the time between sets to 30 seconds or less Training: More Preparation for the UBRR: 3 x 12 Flat Bench Presses 3 x 12 Incline Dumbbell Presses 3 x […]

U.S. Army Special Operations Soldiers load tactical vehicles onto a U.S. Air Force C-130J to exfiltrate from a training area, March 1, 2018, at Melrose Air Force Range, NM. At Emerald Warrior, the largest joint and combined special operations exercise, U.S. Special Operations Command forces train to respond to various threats across the spectrum of […]

How did everyone do on their UBRR Test from yesterday? If you passed but have some weak points, you now know what needs to be worked on. If you failed any portion of it, then you still have a lot of work to do. And know exactly what needs to get worked on. What we’re […]