If you went out and rucked Sunday for ~ 5 miles, then make sure you drink lots of water, today. Equally important, I hope you slept well to recover from whatever abuse your body suffered. Tomorrow, let’s do what’s called the Upper Body Round Robin (UBRR). Today, we’ll log (for time) a 5-mile run. Training: More »
Veil is Finally Lifted on first SF Post 9/11 Missions Just weeks after the Twin Towers fell in New York City, US Army Special Forces A-teams were deployed to Afghanistan to make contact with the anti-Taliban Northern Alliance military forces and capture a series of strategic towns in the northern area of the country. One More »
When Defense Secretary Ashton Carter opened combat occupation roles for women in the military, it also allowed women to volunteer for the various Special Operations units. These units in the military that are not only difficult to get into but even more so to complete the grueling courses. Carter admitted that the differences in the More »
When I look back over a short career as a green beret – I’m left with some vignettes that stick out more than others. There are these lingering moments you can’t escape – and will stick in the back of your mind forever. They’re less specific and real moments and more sensations and feelings captured in 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.
Brian Decker was a Special Forces officer with multiple tours in Iraq before being put in charge of the Special Forces Assessment and Selection Program (SFAS) in 2011. One of the first things he did was revamp the course which had changed little from its inception in 1988 to better meet the changing role that More »
Soldiers who came from a light infantry or a Ranger battalion will have already mastered the art of rucking for long distances. For soldiers coming from a different background, that is where they are sailing into uncharted waters.
Training: Run 6 miles – Strive for 10-minute miles doing the following fartlek – Run for 8 minutes and Walk for 2 minutes. 6 Rounds: 50 Push-ups, 15 Pull-ups, 20 Sit-ups.
I hope everyone had a great long weekend, if you got it, for President’s day. I did little to nothing, so I count that as a win. Here is today’s workout: Training: Run 5 miles (miles 1-3 moderate pace, mile 3-5 fast but manageable pace) At the gym before or after: 5 rounds: 10 Pull-ups, More »
Training: Run 6-10 miles depending on your fitness level at a moderate pace. Tomorrow plan to ruck ~5 miles at as fast a pace as you can walk. Today, I’m going to go for an eight mile run as whatever pace I’d like and is comfortable. I’m not stressing time, today, but, instead, time on More »
Training: Today’s workout is centered around a 5-mile run under 45 minutes. If you have to take short breaks to maintain the pace, that’s fine. Do whatever you have to do – to make the time while you’re on the clock. Before the run knock out 50 Pull-ups and 100 Push-ups Then, Run 5 miles More »
I met someone recently who spent twenty years in SOF and was more or less kicked out. He was an asset then and still is today. He’s just not normal. I was in for eight years of active duty, total. No that’s not as long as some. But longer than most. However, in SF and More »
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).
There’s little worse than sitting at a collection point in the dead the winter, barely awake, waiting for the fake raid to end. You get in trouble if you nod off – but, since training isn’t real – it’s easy to just drift away. In the cold weather, I felt like it was even easier. More »