Air Force Special Operations

Special Operations Forces Selection PT Preparation Week 7, Day 4

Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A 3-mile run, a 3-mile rucksack march, and a 300-meter swim with fatigues and boots.

Aim to go as fast as you can in each event. Get used to swimming with fatigues and boots. It is much harder than normal swimming and is an often-overlooked part of the Selection preparation.

If you can do all three of these things well, you will have the physical aspect for most of the Selection courses checked.

Training:

More Preparation for the UBRR:

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

3 x 12 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

3-mile Run (24 minutes maximum)

3-mile Rucksack march (45-lb minimum, 45 minutes maximum)

300-meter swim in fatigues and boots

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 7, Day 3

Tuesday is our favorite Leg Day at the gym, but we’ll begin with pull-ups, squats, and lunges to build up the strength in your lower body. That builds the muscles necessary for carrying a rucksack, which is the bread and butter of SOF.

Then a four-mile run in 32 minutes or less which is the standard. We aim to better that.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

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

3 x 10 Deadlifts reps

4 x Sled push heavier weight or Fireman’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Side planks

4-Mile run (32-minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 7, Day 2

Some good pretest work for the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection.

After the exercises, a three-mile run, the standard is 24 minutes, we’ll look to do better than that. Mark the time in your workout logbook

Training:

More preparation for the UBRR

1 x 1-minute Pushups

1 x 1-minute Sit-ups

1 x 1-minute, Crunches

1 x 1-minute, V-ups

1 x Dips as many as possible to muscle failure (no time limit)

1 x Pullups as many as possible or to muscle failure (no time limit)

3-mile run (24-minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 7, Day 1

It is time for our Sunday morning ruck march. We’ll do a six-mile course today over varied terrain, aim for a time better than the standard of 90 minutes. Do a quick warmup of pushups and sit-ups before heading out.

Stretch well both before and after the ruck march. Remember to drink plenty of water and stay hydrated out there. And wear your second pair of boots today.

Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

6-mile rucksack march over varied terrain, 90 minutes maximum. And mark your times in your workout log book. If your feet are hurting after completion, then that second pair of boots may need more break-in time. Don’t wait for Selection to get that done.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 6, Day 7

Back to the gym on Saturday for some shoulders and back work. The towel pull-ups are for those who don’t have access to climbing ropes. We’ll finish off today by running some speed (sprints) work for cardio.

Ensure you stay hydrated and drink plenty of water, stay in the habit. Log your numbers down in the workout notebook

Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Barbell Dead Lift

3 x 10 Wide Grip Pull-ups

3 x 10 Towel Pull-ups

3 x 10 Seated Rows

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4 x 25-meter Shuttle Run

10 x 50-meter sprints

Stretch well after completion

AFSOC Commando Awarded Silver Star For Danger Close Air Support Mission

An AFSOC combat controller was awarded the Silver Star Medal for his bravery during a raid with the 1st Battalion, 75th Ranger Regiment in Afghanistan in 2018. Tech Sgt Cam Kelsch, of the 17th Special Tactics Squadron, Hunter Army Airfield, was honored on Tuesday during a ceremony at the Mighty Eighth Air Force Museum in Pooler, GA.

Kelsch, according to the Air Force Special Operations Command (AFSOC) was awarded the Silver Star and also received a Bronze Star with “V” device for valor for separate action. During that action according to the Air Force, he “willingly stepped between the enemy and his ground force commander, who was injured during an ambush,” and then “eliminated the threat.”

His award ceremony was attended by more than 250 family, friends and U.S. service members which was officiated by Maj. Gen. Vincent Becklund, deputy commander of AFSOC.

During an interview with media held by teleconference last week, Kelsch recounted the story of April 25, 2018, when he accompanied a combined SOF team of Rangers, and Afghan Special Forces into Taliban territory, searching for a high-value target.

During that deployment, the Rangers and their Afghan Special Forces counterparts were very active … and deadly. The Rangers conducted 198 missions on that deployment and killed or captured over 1900 insurgents according to SOCOM.

During this particular mission, the team approached their designated target when a small firefight erupted that was quickly carried by the Rangers and Afghan SF. They found their high-value target, (HVT) but it was then that aircraft overhead gathered intelligence to believe a second HVT was close by.

As they approached the second target moving up a narrow creek bed, the team was in a bad position with steep walls on each side of the creek bed. That is when all hell broke loose. The enemy insurgents were waiting and sprung an ambush using rifles, machine guns, and hand grenades.

One American was hit in the chest and went down right in front of Kelsch as the Air Force commando and the ground force commander were trying to find cover behind some rocks. “It was like a bomb went off,” Kelsch said. “It was so bright and looked like fireballs going off all around me.”

“The fire was so overwhelming, I couldn’t stick my head out,” Kelsch recalled. “Bullets were ricocheting, dirt was being kicked up. I had to get eyes on the target.”

Kelsch left his position of cover and exposed himself to get the circling AC-130 overhead firing on the insurgents. With the enemy only 35 meters away, Kelsch called in 40mm rounds nearly on top of their position. Kelsch in his interview stated that aircrew in the gunship were extremely accurate with their fire, or he and the Rangers wouldn’t have survived.

His Silver Star citation reads: “Minutes later and without regard for personal safety, Sergeant Kelsch willingly exposed himself to effective enemy fire again, by closing with the enemy in order to adjust fire and save the life of a wounded American team-mate by dragging him to safety under fire.”

He and MSG Phillip Paquette, the ground force commander with the Rangers, dragged their wounded comrade back to a safer location. Paquette, who was also awarded a Silver Star was directing the Rangers and Afghans. Kelsch was shot center mass but the round hit one of his magazines in his body armor plate carrier which protected him.

“When you see one of your teammates go down, you do everything to go get them,” Kelsch said. “We looked at each other and saw the opportunity,” he added.

One of the Afghan SF troops was hit and the team was able to extract him from the danger and pull back 100 meters for an extraction. That’s when Kelsch turned the AC-130’s 105mm howitzer on the enemy. Firing danger close, the gunship was pounding the insurgents with precision artillery fire.

Then Kelsch whistled up two F-16s to drop precision-guided 500lb bombs on the insurgents in the target compound until the exfiltration aircraft arrived to whisk the team away.

Kelsch, in a true “quiet professional” manner, said that “I did not think that a fight that big would ensue when we were going after that target,” he said. “It was just another day, another mission.” He added that he was accepting the award for all of his teammates as they were all in that situation.

MG Becklund in his comments said, “What Cam did was nothing short of heroic… the embodiment of an American airman, a true warrior, and a leader.”

Kelsch is the epitome of a professional,” Paquette said, adding “one of his greatest attributes is his dedication to the mission and fellow Rangers.” Paquette and 13 other Rangers were also awarded decorations for that deployment including three with Purple Hearts.

Kelsch in his interview was quick to point out the bravery and patriotism of their Afghan Special Forces counterparts.

“The Afghan partner forces are true patriots for their country,” Kelsch said. “They want their country to be rid of terrorists. They want peace. They’re professional, they’re lethal, they’re highly trained. It was an honor to work with them.”

Photos/Video: US Air Force

Special Operations Forces Selection PT Preparation Week 6, Day 6

Friday morning at the gym means that it is Leg Day our favorite day of the week. Start off with some Squats – front, dumbbell goblet, and barbell. After the weighted sled push, and some lunges mixed in there as well, we’ll finish off with a 4-mile run.

The leg training is very important as it will help your strength and endurance during the ruck marches and will prepare you for life in the operational units where the rucks and gear get heavier.

UBRR Training:

Continue to prep for the UBRR.

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

3 x 10 Deadlifts

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x 10 Leg Extensions

3 x Weighted sled push of substitute Fireman’s Carry

4-mile run (32 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 6, Day 5

Back to the gym on Thursday morning for a Chest and triceps workout to include some pushups, sit-ups. Then a 5-mile ruck march with 45-pounds minimum.

After some cold, wet mornings around here, the weather is supposed to warm up a bit but still dress accordingly and despite the cold, remember to hydrate. And mark your progress down in your workout log book.

Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

3 x 10 Dumbbell Incline press

3 x 20 Pushups

3 x 10 Kip Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

5-mile rucksack march (45-pound minimum, 75-minutes minimum) over varied terrain, note your time

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 6, Day 4

Happy Hump Day, it is back and shoulders day at the gym. Then a 5-miler rucksack march. Ensure that your second pair of boots are well broken in and wear them today.

Remember to stay hydrated while on the march, and mark your progress in the workout log book.

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 Deadlift

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

5-mile Rucksack march (45-lb minimum, 75-minutes maximum)

Stretch well after completion

Mail Call – Prepping for SFAS Means Proper Fitting Boots, Socks

Your feet along with your brain are the two most indispensable parts of your body in Special Operations Forces. I’ve said many times what my mentors who trained me long ago have said over and over. Your feet are your lifeline in Special Operations. Take care of them and they’ll take care of you. Having spent many years in the Special Forces Regiment, care for your feet became second nature and will be a very necessary function.

We’ve posted several articles on having proper fitting boots and socks here at SpecialOperations.com in the past and much of what you’ll read here are things that we’ve said in one-way shape or form before. But with the Selection classes geared up and the inevitable flurry of packets submitted in the spring, we have gotten some email questions that we’ll try to answer in this and follow-on posts.

By far the majority of the posts we get around Selection, especially SFAS center around either rucking or the Star Land Navigation course. To be successful at each, candidates will be doing a ton of moving and that means moving out with a purpose under a heavy load. Therefore, it is imperative for the successful candidate to have proper fitting boots and socks. So today we’ll go back and touch on those two areas because if either boots or socks become a problem area in Selection, your chances of passing successfully will plummet.

It will also be a good time to revisit the care of your feet and along with the proper boot and sock fit. For many of the younger guys getting ready to attempt Selection, this may seem like a trivial matter, but trust me it is not.

In your prep for Selection, it is always a bonus to have a training partner that has been in a light infantry or an airborne unit. This knowledge will already be second nature to them, however, if you don’t have that advantage or background seek out the advice on this subject from any veteran before beginning your prep for Selection.

Proper Fitting Boots:

I don’t have any knowledge that things have changed at SFAS, although things are always in a state of change there. However, in this case, candidates have in the past not been able to wear any of the high-speed boots in Selection. If you’re attempting SFAS, boots must be compliant IAW AR 670-1. So, that means most of the cool guy boots from Merrell, Salomon, Lowa, Asolo, et al will have to wait until you get to an operational unit. If that changes, we’ll let readers know.

The key for proper fitting boots is ensuring that the boot’s heel sits tightly to the rear of the foot while giving the toes some wiggle room up front. If your foot is sliding around too much, either front to back or side to side, you’ll have friction, which leads to blisters. If your boots are too tight, your toes will be curled up inside and that is a blister waiting to happen. Some people advise buying boots a half-size too large because your feet will swell on a long-range ruck march. I wouldn’t recommend that but if your feet swell that much it may be an option.

Have at least two pairs of boots ready for your Selection class and break both in like you would a baseball glove. Walk everywhere in them until they feel like an extension of your leg. It is a good idea to get boots that have good ventilation and water drainage as they’ll allow your feet to breathe and dry out when wet which will cut down on blisters

Without a well broken in second pair of boots, you are setting yourself up for failure. You are going to get wet a lot during Selection, even on days when it isn’t raining or snowing. It is the nature of the beast. During the events of that day, your feet will inevitably get wet.

But that night, allow the boots to dry out and stuff them with paper towels or newspaper and allow them to dry out properly. Wear the second pair the next day and the first pair will be ready after that. And if your boots blow out on you during an event, you will have a second pair of well broken in ones to take their place. Having to use a new pair of non-broken boots in Selection is not the way to get thru the course with your feet intact.

While a cadre member at SFAS back in the day, one February class was very notable. It was cold and damp and it rained/sleeted and even snowed hard on the candidates nearly every day. The soft sand trails of Camp Mackall, North Carolina were soupy and underwater in many places. The candidates’ feet were wet nearly all the time, and because the training never stops, their feet suffered.

Nearly all had multiple blister problems and our cadre’s medics were working overtime. Many of candidates had feet that resembled raw hamburger by the end of team week. They were forced into switching out their boots daily and those who didn’t have a proper second broken in pair suffered the worst of all. Most of them were gone before long.

Prepping and Caring for Your Feet:

Having been a cadre at SFAS as I mentioned above, I’ve seen all different kinds of foot preparation and care. When I had the night duty at SFAS, another cadre member Doug P. and I would walk around the candidate’s barracks incognito at night to see how they were caring for themselves and their teammates. (Yes, You’re always being evaluated)

You should have a good set of nail clippers with you when attending Selection and ensure that you take good care of those as needed.

Here is where you must know your own body and what works for you. Everyone is different and what works for me, may not work for you and vice versa. That’s where the proper preparation and training BEFORE you get to Selection is invaluable.

Some guys like to spray their feet or use a roll-on type of antiperspirant which is supposed to stop the sweating which is the cause of blisters. While I was never a big believer in this, if your feet sweat profusely as mine do, then by all means, try it during your prep phase to see if it works for you. Other guys, I’ve seen use Vaseline or some type of oil or cream to reduce friction. Again, it isn’t something I’d recommend but it does work for some people.

What worked for me was to use just a small amount of Gold Bond or talcum powder on your feet and in your socks before going on a ruck march. Not too much, it is like anything else, if you put half a tin in your socks, it will clump up and create just as many problems. It cuts down on friction which creates blisters. I’d recommend putting some around your crotch as well. If you get rubbed raw and many will in your nether regions, it isn’t pleasant walking for miles every day that way.

Proper Socks and Fit:

Socks are your feet’s last line of defense. Just as proper socks will protect them from blisters, poorly fitted ones will cause even more problems.

So first, what causes blisters? Heat, friction, and moisture. We’ve already covered getting a couple of pairs of boots that fit well, don’t rub, and are ventilated so your feet can dry out quickly and allow some air flow inside.

Initially, get a good pair of tightly fit synthetic or polypro socks that will wick the moisture away from your feet. Rub your feet down with a light coat of powder or whatever you choose and then turn them inside out. Why? So that the stitching inside won’t rub your toes and create hot spots. That stitching can and will cause blisters.

The thick military issued wool socks go over the inner layer of socks and once again inside out to prevent the stitching from rubbing and creating hot spots. The second sock reduces the friction and will absorb the moisture from the inner sock while cushioning your foot inside the boot.

The purpose of the two-sock system is so that the friction will occur between the layers of socks rather than between the socks and your feet.

Start Slowly and Work Your Way Up During Prep Training:

Once you get the proper boots and socks, then you are ready to begin your rucking prep work. Rucking is a lot like anything else. It is a skill that is learned gradually and by constant repetition. Many young people today want to be instant experts on everything, we live in that type of world today. However, don’t start off by trying to do a 20-miler or the equivalent of the Brecon Beacons on Day 1. Start slowly and gradually increase your speed and distance. As you get more comfortable and better at rucking, the speed and distance will become second nature.

If you begin to get hot spots or blisters forming during prep work, stop right away and deal with those. Waiting until completion may result in a much more serious blister which will set your training prep work back. Once the hotspots and blisters are no longer an issue your rucksack training can begin in earnest.

One more thing about your boots and again it is a personal choice is the way your boots are laced. Again, this is a personal preference type of thing but something to just keep in mind. I used to ruck most of the time in my favorite old jungle boots. The way the boots were constructed as was the way my foot is constructed, there was a bend in my foot that always rubbed during a long-distance ruck march right at the crease of the boot at the ankle.

I’d always skip the eyelet right smack in the middle of my boots right there as it was always a sore spot that would rub. And after many 20-milers under my belt, it didn’t take long to figure out what needed to be changed. With the boots I wear today for the vast majority of my rucking (Merrell MOAB/ Sawtooth), I don’t have that issue. That’s where the prep work and repetition is invaluable. You will find certain things that will or won’t work for you.

We have already tested a couple of different pairs of boots and posted reviews here on the site. I have reached out to a few different manufacturers to get a test pair for future articles here as well.

As always, I appreciate the many questions that you have and will always be here to help in any way I can. Any questions or comments can be emailed to me [email protected] or at my Twitter account @SteveB7SFG

Happy Rucking… DOL

Photos: US Army