The Airborne and Special Operations Museum in Fayetteville, NC will host special screenings of documentary films honoring some of the United States’ World War II Medal of Honor recipients. The event will take place on March 25 at 10 a.m. in the museum’s Yarborough-Bank Theatre. The guest speaker will be state Rep. John Szoka, a More »
Training: 2 min. Max Push-Ups Rest 5-10 Minutes Max Push-ups 60s 2 min. Max Sit-Ups Rest 5 Minutes Max Sit-ups 60s Max Pull ups 20 x Pull-ups, not for time. 2 Mile Run (timed) 4 rounds: Front Bridge, 45s Side bridge (each side) 20s
This week and month we’ll focus on the UBRR – the primary PT test used in SOF units along with the standard service branch PT test. The Upper Body Round Robin, or UBRR. The UBRR is commonly employed in SOF units to measure overall fitness. The UBRR consists of 9 events; I’ll follow up with another article More »
Training: Head to the gym and… 1) 20 reps @ 75% 1 rep max Back Squat – take 2-3 breaths per rep. 2) Run 4 miles. moderate pace.
Training: Since we’re planning to run Friday, Saturday, and Sunday I think it’s best to use today as a rest day. If you want to go to the gym and lift weights, that’s fine (just don’t overdo it on the legs).
Training: Run 6 miles. Drinks lots of water. Break down of 6 miles run: Moderate pace out to 3 miles – and return like someone is chasing you and/or you’re late for the most important interview of your life!
Training: (Assuming you went for a longer ruck Sunday) 5-mile repeats – equal rest to mile time. Then, go to Gym… 1) Find 1RM Back Squat 2) 1 round: 20 x 70% Back Squat 1rm (2-3 long and deep breaths in between) 3) 5 rounds: Bench Press x 6 Bent-Over Row x 5 4) 5 More »
Training: REST DAY Use today to get to bed early, get some sleep and drink lots of water.
Yesterday, I squeezed in a very short two-mile ruck to walk my dog. Here, on the east coast, and particularly in D.C., it was a beautiful and warm day. Today, we’ll continue with bodyweight exercises and long distance running. But, we’ll take a break from the pavement, tomorrow, and hit the gym. Training: 50 pullups, More »
Maintaining fitness in SOF isn’t easy and not for the faint of heart. Your schedule is going to a complete mess and your stability the same. You aren’t always going to be able to work out at a gym. In fact, you might end up confined to a hotel room. There is consistent chaos to your More »