A good workout is the best way to start Monday and the week off right. We’ll start 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 in a mini UBRR test. Remember to mark your progress in your workout log book. Training: More […]
The SOFIC Conference is over and the turnout, especially on Tuesday, was heavy. The conference is a fantastic display of weapons, equipment and nice to have gadgets for the Special Operations Forces on not just the United States but others as well. While it is billed as a gathering for US personnel, there was a […]
Time for our Sunday morning ruck march. Do a quick warm up of pushups and sit-ups before heading out. Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. With the heat of the warm weather months upon us, it is imperative. Training: Warm up 2 […]
Let’s start the weekend and Saturday off right. It is time to go back to the gym for some shoulders and back work. Followed by a four-mile run. Log your numbers down in the workout notebook Training: More Preparation for the UBRR: 3 x 10 Lat Pull downs, rear 3 x 10 Barbell Dead Lift […]
The SOFIC Conference is over and the turnout, especially on Tuesday, was heavy. The conference is a fantastic display of weapons, equipment and nice to have gadgets for the Special Operations Forces on not just the United States but others as well. While it is billed as a gathering for US personnel, there was a […]
One of the things that always gets a ton of mileage on social media when discussing Special Operations troops is the attrition rate. Drop in on any of the major sites and the talk of the training attrition rates always comes up. Would-be SOF candidates are always doing the math in their heads, trying to […]
It is Friday, so it also means back from Florida Leg Day. Begin with some Squats – front, dumbbell goblet, and barbell. Then some lunges and after the weighted sled push, finish the workout off with a 4-mile run. Training: Continue to prep for the UBRR. 3 x Front Squat 20-15-12 reps (lighter weight) 3 […]
During his deployment in Iraq in 2006, Jocko Willink oversaw about 100 people as the commander of US Navy SEAL Team 3 Task Unit Bruiser. In an episode of his podcast, Willink explained that he developed a habit that could annoy his troops but also serve as a real motivator. From the podcast: “One of […]
Thursday is Chest and Triceps day at the gym today to build upper body strength. Then a 4-mile ruck march with 45-pounds minimum. Remember to stay hydrated and mark your progress down in your workout log book. Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 x 10 Dumbbell Flies 3 x […]
The CZ (Ceska zbrojovka “Czech Armory”) 550 is a solid rifle I’ll give it that for sure. It is what I’d describe as a middle of the road “utility” gun. In the SEAL Teams a “utility” weapon was one that you could use for multiple purposes (close quarter battle or sniper ops). Mine came chambered […]
Earlier this month, I found myself on the verge of throwing up from exhaustion as I did jumping jacks in the middle of Bryant Park in Manhattan. It was sometime after 5:00 a.m. and the sun had yet to rise. I had woken up at 3:15 that morning to prepare for the start of “Muster,” […]
Tampa Bay is hosting the Special Operation Forces Industry Conference (SOFIC) this week and the floor of the marketplace is an impressive place to see. Some of the best manufacturers of weapons and equipment are there with their latest wares and it is a maze of cool gear for the cool guys and a ton […]
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