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THE DEFINITIVE SPECIAL OPERATIONS RESOURCE

Special Operations Forces Selection PT Preparation 9.1.2017

By | Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

It’s Friday, which means Leg Day [our favorite] at the gym this morning. Let’s get September and our Labor Day Weekend started off right with some Front, Goblet, Dumbbell, and Rear squats. Mix in some lunges and the Weighted Sled Push and capped off with a 4-mile run. Stretch well and ensure you stay hydrated.

Training:

Continue to prep for the UBRR.

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Dumbbell Squats 20-15-12 reps (lighter weight)

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x Weighted sled push (heavy weight)

4-mile run

Stretch well after completion

Did You Know?

The Ranger motto, "Sua Sponte" means "of their own accord" referring to the fact that all Rangers are volunteers.

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Neo-Nazi Marine Vasillios Pistolis Found Guilty at Court Martial

Neo-Nazi Marine Vasillios Pistolis Found Guilty at Court Martial

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An active-duty marine who was a member and marched alongside neo-Nazis last August in the Unite the Right rally in Charlottesville, Va., has been found guilty in a summary court-martial after he reportedly bragged online about participating in the violence that occurred during the march. On the second day of the protests and rioting, a man drove his car into a crowd of people, killing one and injuring 19 others. Lance Cpl. Vasillios Pistolis on Monday was convicted on charges of failing to obey an order of regulation and making a false official statement under the Uniform Code of Military Justice, the 2nd Marine Logistics Group said in a statement. Pistolis, a water support technician was sentenced to 28 days of confinement, demoted two ranks to PVT E-1, and will lose two-thirds of a month’s pay. It is believed the Marine Corps will also separate him from the service as well once his confinement is complete. Pistolis has seven days to submit a request for clemency to the convening officer, the Marines said. This comes on the heels of the Army giving an other than honorable discharge to Spenser Rapone, the Communist Lieutenant  who came to the attention of Army MORE »

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