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Fitness

SELECTION DC RUCK MARCH THIS SUNDAY (2/5/2017) TIME UPDATE

 

Sounds like you guys want 6AM @ U.S. Capitol – send an email to [email protected], when you’re there. We’ll step off at 6AM  and return at 7AM.

We’ll ruck down the Mall past the Washington Monument. It will be cold, but it will be good training. There’s ample parking on a Sunday night on the street, and there are several parking garages. Meet me at the steps of the Capitol facing the Supreme Court and the Library of Congress.

Please have a 35 lb – 45lb ruck. Wear boots you can ruck in and prepared to ruck at a 15:00 minutes pace. I’ll have my dog with me in case you’re allergic or have a fear of dogs. We’ll ruck 5 miles, 2.5 out and 2.5 back.

It won’t be warm so dress accordingly. DC and the national mall is beautiful at night and the earliest hours of the morning. This will be a great mini-tour of the historical monuments if you’re not a regular visitor or live in DC.

If you’re interested but have questions, comments, concerns, please write in the comments below.

Obligatory picture of my dog, Tucker, below:

Featured image courtesy of the US Army.

SOF SELECTION FITNESS PREPARATION 2/3/2017

SOF Selection Fitness preparation program by specialoperations.com for January 3rd, 2017. We’re focusing on longer runs and will make pit stops at the gym to work on strength training. But, the focus will remain on endurance to develop a base before move inside for gym based endurance. Ironically, it might so hot that it’s more practical to get gym time in the coming summer, at least for parts of it.

Training:

Run 8 miles. 

Before the end of the day complete – 

300 Pushups, 100 pullups.

SOF SELECTION PT PREP 2/1/2017

I feel tired after yesterday’s ruck, and I caught some abrasions on my shoulders and traps this morning. Feels good to be back in the swing of things!

Training:

Work up to 1 rep max Back Squat

Then,

1 round

20 x Back Squat @ 65% 1RM (take 2-3 breaths between squat, maintain good form)

Then,

200 Push-ups

100 Pull-ups

 

 

SOF SELECTION PT PREP 1/31/2017

Training:

Ruck Run 5 miles. Record your time. Work on this effort and work as hard as you can. If possible, try to maintain a 11:00 – 13:30-minute miles pace.

 

SOF SELECTION PT PREP 1/30/17

SOF Selection PT Prep for January 30th, 2017. Here at specialopations.com, we’ll focus on gym and out of the gym training for general health as a teammate and Selection. The goal is for the sessions to range from 45 minutes to an hour and a half on average. But, the longer movements and rucks will take two hours or more to complete on the weekends. For serious endurance, there may be some events over the year that require four to eight hours to complete. Below is today’s workout.

Training:

Run 5 miles (record your time)

Then, head into the gym:

5 rounds:

5 x Front Squat (hard but doable weight)

10 Pull-ups

4 rounds:

5 x Standing Arnold Press

25 x Push ups

30 x “V”ups

 

SpecialOperations / SOFREP weekly ruck announcement

What would have been as early as this Sunday is postponed because of the short notice posting. However, a ruck march hosted by yours truly – will occur every week and all readers are welcome. If you’re interested please, leave your email and express interest in the comments below.

When: SUNDAY 2/5/2017 @ 1 P.M.

Where:

Rock Creek Park, 

Western Ridge Trail

  • Total Distance:  ~5 -6 miles
  • Elevation Gain:  335 ft.
  • Elevation Descent: -203 ft.

Parking:  Parking locations can be found on the Map My Run link listed below

Wear long pants or shorts that you feel comfortable Rucking. Bring a smart watch that records your heart rate. Bring a container of war and whatever sports fuel gels or bars you’d like to experiment.

Must Bring:

Ruck: at least 35lbs.

Hiking or Military boots, no tennis shoes.

Cell phone in case of emergency.

Water.

 

Inauguration Day and the ‘Q’ course.

You won’t be too busy to miss out on real life while you’re training to become a Green Beret. You’ll spend more time not training than you know. The Special Forces Qualification Course is a marathon, not a sprint. There’s time between trainings and, naturally, plenty of time out in the field, too. Don’t get me wrong; you’ll do your time in areas of North Carolina. But, you’ll also pull a good amount of duty sitting on your hands in the barracks. You need to prepare for both and not waste your time.

If you think that you’d be too busy to watch the inauguration when you’re going through the Special Forces Qualification course, you’re wrong. I watched it, and I don’t think I had a single thing to do that day. While we were off work – it’s a misnomer that the entire ‘Q’ course takes place in the field. It doesn’t, and there’s a lot of time spent waiting for various training classes to begin. That’s what got most guys in trouble when I was there more than anything else.

Leaving young and brazen soldiers to their own devices, they get in trouble. DON’T GET IN TROUBLE. It’s critical advice. When you’re not in training, keep training on what you know you need to do. You need to know the basics of Small Unit Tactics and Military leadership and decision making. Also, what’s critical is your fitness and your ability to carry a ruck over a distance. Don’t let your fitness and most important, your rucking slip away from you. When you have the time, you need to be training harder than ever. Becuase the PT you will or won’t do at Small Unit Tactics will be a part of your evaluation.

Whenever you’re in training the other students are studying you looking for weaknesses. It’s not malicious, but they’re trying to protect their destiny. There’s a big sign out at there at Selection that reads, “The Brotherhood Starts Here.” It does start there in a shared experience but not in a treehouse sense. Don’t forget that you have to take care of yourself to make it through the ‘Q’ course because no one else will, and that’s not what they’re looking for in a Green Beret.

Featured image courtesy of Military.com.