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Special Operations Forces Selection PT Preparation Week 3, Day 2

This Monday we’ll focus on some speed work with the sprints rather than a longer duration.

It will build up some explosion in your legs and improve your overall running. We’ll hit the exercises heavy this morning and build up some endurance. Focus on correct form and then worry about the speed. Especially with the pushups.

By now after the training program has been in effect for a while, your feet shouldn’t be bothering you too badly after the ruck march from Sunday.

Training:

More preparation for the UBRR

2 x 1-minute Pushups

2 x 1-minute Sit-ups

2 x 1-minute, Crunches

2 x 1-minute, V-ups

2 x Dips as many as possible to muscle failure

10 x 40-meter sprints (walk back to the start and begin again)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 3, Day 1

A little warm-up and a good long Sunday morning rucksack march. Go as fast as you can without running. Go over varied terrain and learn to use the downslope of the hills to make time. As always be sure to stay hydrated during the march. It should be a habit that will carry over to Selection and training afterward.

Becoming dehydrated during a long training event such as a ruck march or long-range movement is a guarantee for bigger problems and failure, keep sipping on the water during the course.

Training:

Warm up

20 Pushups

20 Sit-ups

6-mile rucksack march over varied terrain. Try to keep your pace better than the standard, (90 minutes maximum). And mark your times in your workout log book.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 2, Day 7

Back in the gym this morning before heading out for a run. We’ll break up the routine next week with some speed interval running, that will help to build up your short area quickness and speed. But for today it is back, shoulders and a run.

Training:

More Preparation for the UBRR:

3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

3 x 12 Lat Pulldowns, front

3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

3-mile run (24 minutes maximum)

Stretch well after completion

Military Option Not the Only Solution Available in Combating Terrorism in Africa

The US-led effort in combating terrorism Africa is not just a military option but an entire government solution, calling in the full range of government entities, the acting undersecretary of defense for policy said on Thursday on Capitol Hill.

While the US troops will continue to work by, with and through their African allies, other government agencies such as the State Department and USAID will work with local organizations such as the African Union to build up the necessary infrastructure for local governments to make the necessary improvements in nation-building.

“These groups exploit instability, weak governance, vulnerable populations, social media and vast spaces to establish safe havens, spread their toxic ideology and attack all who do not subscribe to it,” David J. Trachtenberg said during a House Foreign Affairs Committee hearing on counterterrorism efforts in Africa.
“While DoD maintains expert counterterrorism forces — the best in the world, bar none — capable of conducting precision air strikes and complex raids to protect our interests, we are focused principally on helping our partners build their own capabilities and expand their capacity to fight these terrorist organizations and stem further violence and instability,” he said.
Defense Secretary James N. Mattis has put significant emphasis on building and strengthening partnerships, Trachtenberg added, to both lessen the demand for U.S. forces and to ensure sustainable indigenous solutions to these problems.
“In the simplest terms, DoD seeks to work by, with and through our partners in Africa to find African solutions to African problems,” the undersecretary said. That means military operations against terrorist organizations are conducted by host nation force, and U.S. forces work with partner nations to train, equip, advise and enable and accompany them on operations and improve their effectiveness and professionalism, he noted. “And through this cooperative relationship, the United States and our partners in Africa achieve our shared strategic objectives.”

Trachtenberg praised our allies, particularly France as they have along with the US committed thousands of troops and government resources in the continent of Africa.

To read the entire article from The Department of Defense, click here:

Photo courtesy US Army

Special Operations Forces Selection PT Preparation Week 2, Day 6

Continue to prep for the UBRR. Friday is a Leg Day and we’ll work them out good today in the gym. We are going to break up the 3-mile run into one-mile segments. Take only a minute’s rest in between runs and then do the best you can.

Make note of your times in the run and your workouts in your workout log book. Remember to stretch well before and after your workout and hydrate.

Training:

3 x 10 Pullups

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

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

3 x 10 Barbell Squats

3 x 10 reps Standing Arnold Press

3 x 10 Romanian Lunges

30 x “V” ups

3 x 1 mile run with 1-minute rest in between. Run those as fast as you can

Stretch well after completion

Pearl Harbor Hero Finally Getting Award 76 Years Later

During the awful morning at Pearl Harbor in 1941, there were many acts of bravery that were noted by the military and the sailors were decorated for helping save many of their fellow sailor’s lives. Others were never acknowledged.

The Navy and the Pentagon is finally going to recognize the courage and bravery of boatswain’s mate second class Joe George and award him a Bronze Star medal for rescuing six badly burned sailors off the battleship Arizona. George, aboard the maintenance ship USS Vestal, was ordered to cast off lines to get his ship moving, on the morning that the Japanese attacked.

Joe George during his Navy career prior to Pearl Harbor.

George disregarded it. He saw men, he knew would drown in the oily water surrounding the Arizona and threw them a line. That saved their lives and they never forgot the unknown sailor who helped them although he was never recognized for it. George died in 1996. One of those sailors rescued, Donald Stratton was instrumental in getting George the recognition he so deserved.

In 1966, Donald Stratton returned to Pearl Harbor for the first time since the attack. He hadn’t talked about it much until then, but after that visit, he revealed more of what happened, of his rescue from the Arizona.
Stratton and five other crewmen were trapped on a burning tower as the battleship buckled beneath the Japanese assault. They were burned badly and thought they would die. Until they saw the sailor on the Vestal.
Randy Stratton would listen to his dad describe the heat, the flames, the pain, the terror of climbing hand-over-hand from the Arizona to the Vestal, the elation of rescue. He wondered about the Vestal sailor and searched until he learned the identity. When he discovered the sailor was never given a medal, he undertook the cause.
George will be recognized during the Pearl Harbor Day commemoration service Thursday morning on shore. The families will gather on the USS Arizona memorial for a private ceremony at 4:30 p.m. with Rear Adm. Matthew Carter, deputy commander of the U.S. Pacific Fleet.
Stratton has told the story of Joe George as often as he has told his own. He grows emotional when he recounts the rescue and almost angry when he talks about the Navy’s failure to award the young sailor a medal.
“He should have the Navy Cross,” Stratton said in a 2014 interview with The Republic. “He saved six people’s lives. Joe saved six lives and he didn’t get crap. He refused to cut the line no matter what. As far he was concerned he was saving lives.”
Pearl Harbor survivor Donald Stratton, meeting with President Trump in the White House earlier this summer.

Things finally changed in 1978 when conducting an oral history for North Texas State University, George told the emotional story of what happened that day, stating that he was the “unknown sailor” who helped the men of the Arizona.

The story was corroborated by the log book of the Vestal and George’s records which showed that George was commended by the commander for his actions in saving the sailors but never awarded anything from it.

To read the entire article from Arizona Central click here:

Photo courtesy Wikipedia

US Slams Russia, Syria Over Halfhearted Attempts to Oust IS

The White House and the Pentagon have publicly blasted the Russians and Syrians for what is viewed as a weak attempt to oust the Islamic State and ISIS from the Syrian borders.

In a scathing statement, Pentagon spokesman Colonel Rob Manning said, “The Syrian regime and Russian Federation’s actions have thus far demonstrated that countering ISIS and other violent extremist groups like Nusra Front and al-Qaeda is not their foremost priority.”

Manning added, “Their collective actions call into question their commitment to deal a lasting defeat to ISIS and other extremist groups.”

Manning read from a prepared statement as he said the U.S. was reorganizing its forces in Syria to try to stabilize so-called de-escalation zones in support of the Geneva peace process, which he accused Russia of undermining.
“They also do not appear to have a plan for how to bring a meaningful conclusion to the civil war that addresses the fundamental problem that led to the rise of ISIS nor do they appear to be serious about the withdrawal of Iranian-backed militias,” Manning said.
Last week, Defense Secretary Jim Mattis pronounced peace talks sponsored by Russia in Kazakhstan’s capital of Astana a failure.
“Astana has not been productive. A lot of effort went into it. Nothing much has come out of it. Now, it is going into Geneva,” Mattis said.
The Geneva process is “starting to gain traction,” and so he said American troops and U.S.-backed Syrian fighters are changing their stance as a result.

Mattis told reporters that the US was changing it’s the composition of its forces to something that supports its diplomats and the Geneva process. Mattis also admitted that US troop strength was far above what had been reported. Instead of the 503 troops officially acknowledged by the Pentagon, Mattis said the number was around 2000.

To read the entire article from The Washington Examiner, click here:

Photo courtesy Wikipedia

Special Operations Forces Selection PT Preparation Week 2, Day 5

Special Operations Forces Selection PT Preparation Week 2, Day 5

Continue to prep for the UBRR and focus on some speed work today with the runs. Speed work will help with your endurance and explosion. Work on the perfect form when doing your exercises.

The cadre members at Selection are very meticulous in grading form. The time to get it right is now. Then the graded test in the course will be much easier. Remember, everyone gets graded the same.

Training:

5 x 1-mile run Go as quickly as you can with a minimum of 5-minute rest between runs. Record your average mile time.

5 x 30 seconds of Pushups.

5 x 30 seconds of Sit-ups

1 x 20 Knees-to-Elbow hanging from the pull-up bar, or until muscle failure

2 x 10 pull-ups or until muscle failure

Stretch well after completion

Passing Selection, Rucksack Packing and Rucksack Marching Tips

Proper fit and the packing of the Ruck are key areas to watch

With the cooler weather months back, the Selection courses are in full swing for their busy season. And that means that we’re getting some questions about Selection and rucks and rucking in particular which means that yours truly has been getting out and hitting the trails, albeit not as fast as back in the day, but it is like riding a bike. You never forget how.

We’ve posted some tips in the past year that, based on our experience, that we feel will be of good value to you if you are getting ready to go thru Selection. I don’t claim to be a know it all, but after many years in SF, as well as a cadre member in Selection, these tips and techniques worked for me and hopefully, they’ll work for you as well.

Your weight should be packed up high between the shoulder blades. If your ruck has radio pouch up high, that is where the sand bag or weight plates belongs. I prefer sand bags because it will mold to your pack and back and doesn’t have any sharp edges that can rub you on a ruck.

Lately I’ve been using the waist strap on my rucksack, that way, the weight rides on your hips and you can loosen your shoulder straps a tad so that the weight isn’t all on them. But it depends on the situation, you may try it either way to see what works for you.

The guys at GORUCK have weight plates that they sell that will fit in the ruck and are molded so that they’ll be comfortable on your back as well. Check out their line of products, they offer the plates, sand bags as well as a really top end line of different rucksacks that you can use for training, backpacking or just the day hike.

Boots: We covered boots in a couple of our earlier articles. I have several pairs that I take on hikes depending upon the conditions. Now that the cooler weather is upon us here in the Northeast, I’ve been wearing my heavier duty Merrell Sawtooth boots. The park course that I ruck in has quite a few rocks and rocky outcrops at the top and bottom of the trail loop so those boots are a perfect fit. But during the warmer weather months I wore the Merrell MOABs almost exclusively with the Bates desert boot a few times. It is all a question of preference and what works best for you.

Part of the trail I used goes near or next to a road that is heavily traveled, especially on the weekend. A word to the wise, walk facing traffic, it is much safer and if you’re carry a green rucksack next to a wooded area, a driver may not see you. Be safe.

Walking Stick/Animal Deterrent: The closed loop trail in “Purgatory” gives plenty of varied terrain so it was up and down some steep hills. I took my SFAS Cadre walking stick (The staff of Ra) on the course. But unlike Indiana Jones’ medallion, mine has a large snapping turtle skull attached. It does make for good conversation on the trail when you meet people who are out doing much the same thing as yourself.

Don’t get between old guys and their toys. (Photo author)

It does help with your balance, takes a bit of stress off your knees and hips on the upside of slopes as well as crossing scree. If you take a break to enjoy the view, (not recommended for Selection candidates) it will serve as a leaning post. And last but not least, it makes a heckuva deterrent for that one angry dog that seems to always show up when you are in the middle of the woods. I ran into some coyotes this summer on the railroad tracks in my town while rucking. They were a little too close for comfort and were trying to decide if I was worth their trouble. I wasn’t.

Increasing the Pace: We’ve talked about this many times and I’ll repeat it again. When it comes to increasing speed, I don’t recommend that you run with a rucksack on your back while in training. It puts way too much stress on your knees and back. There will be times on steep downhill, you can pick up a shuffle for a few steps but as for running a distance with a rucksack while prepping for selection…DON’T.

From our last article on rucking, “They’ll be times in your selection course or the qualification course that you’ll have to make up time or want to pick your pace, especially on the downhill slopes. At those times, you’re going to have to do what you must,” Learn to increase your speed without running. Running with a ruck will hurt your knees and back…take it from the guy with two arthritic knees and an arthritic back to boot.

Lengthen out your stride and generate power with your legs and your speed will come naturally without resorting to running. But in the course…do what you must do to pass.

The standard is a 15-minute mile pace to pass the courses, however you should be aiming to go a lot lower than that. You don’t want to be the last guy in. My pace is a bit slower due to the rocky terrain out there and the steeper hills, many of which you won’t find during the selection courses in the US. But it is still a pretty quick pace.

Water and hydration are very important and yes, I continually repeat that but it must become second nature to keep drinking in your training so that you’ll do it during the course. We’ve been having a lot of cooler and cold mornings (it is December) and of course this morning we had rain. Why does it always rain when I go rucking? So I get it, I wasn’t in the mood to drink much either but I did, besides I wanted to break in my new Camelbak system, courtesy of Sofrep’s Crate Club. If you’re looking for some great gear every month, check out the Crate Club. My “go-bag” ruck is rapidly becoming filled with the new stuff they put out every month.

One questioner back in the spring asked if you can incorporate rucking with land navigation practice…Absolutely! In your training for selection, getting used to rucking where ever you go is great practice. It will build up your endurance while getting you used to carrying your ruck everywhere.

If anyone else has any questions, feel free to send them along to [email protected] or at my Twitter page @SteveB7SFG and I’ll be glad to answer them and we may use it in our next training piece.

Photo courtesy of US Army, author

US Refurbishing Cold War Anti-Sub Bases in Iceland

With the Cold War with Russia reheating again, the Pentagon is planning on dusting off the former air base in Keflavik, Iceland and refurbishing it to keep an eye on Russia’s new submarines.

The modernization of hangars at the Naval Air Station in Keflavik is a $14.4 million-dollar upgrade which will house more of the Navy’s P-8 Poseidon reconnaissance and sub-hunting aircraft.

The move comes as new Russian nuclear and conventional submarines have been making more frequent trips through the area known as the “GIUK gap” — an acronym for Greenland, Iceland, and the United Kingdom — the route for the Russian Northern Fleet to enter the Atlantic Ocean.
Inside the alliance, there is concern over NATO’s ability to locate and track the new Russian submarines as they move silently into the open ocean. NATO officials have admitted that the past two decades of anti-piracy operations near Africa and support for ground operations in the Middle East have distracted from the anti-submarine mission which was at the core of the Cold War mission in the Atlantic.
After allowing its naval forces to fall into disrepair in the 1990s, Russian President Vladimir Putin set out on a major military overhaul in the 2000s, clawing back capability by designing and building new diesel- and nuclear-powered boats, making them quieter, more lethal, and longer-legged than their Soviet predecessors.
Russia’s undersea fleet “is in the best state it has been in since the fall of the Soviet Union,” said Michael Kofman, a Russian military expert at the Center for Naval Analyses. “A lot of effort has been spent on drilling, training, and readiness.”

Iceland is a key component in the US and NATO’s anti-submarine efforts. The Russians have been constructing much better submarines in recent years, ditching the USSR’s policy of building a huge fleet of technological inferior platforms for much better ones. Under Putin, the Russian Navy is going for more quality over quantity.

To read the entire article from Foreign Policy, click here:

Photo courtesy Wikipedia