rucking

Green Beret Appalachian Trail Walk and Fundraiser- Support the Regiment

“Never Leave a Man Behind”

The men of the Special Forces Regiment are doing a fundraiser for the Green Beret Foundation to help raise money by walking the entire length of the Appalachian Trail. A group of retired Special Operators from SF Brothers (a Facebook group of SF soldiers) are putting teams together to hike from Georgia to Maine to support the cause.

The Green Beret Foundation is an organization that provides direct and continuous support to the Green Beret Community and its families. The Green Beret Foundation facilitates the transition of Green Berets and their families whether that transition is from wounds sustained in combat, illness, injury or “merely” from numerous deployments and/or retirement.

They provide Casualty Support, Extended Support, Family Support, and Transition Support for the Special Forces operators who have been injured in the line of duty. Over 800 Green Berets and 1000 families have received support from the foundation. And 90 percent of funds raised go towards their programs.

From the trail guide: The Appalachian Trail is about 2200 miles in length and runs from north Georgia to central Maine. It generally follows the spine of the Appalachian Mountains.

The Trail is managed by a combination of the National Park Service, the US Forest Service, and the Appalachian Trail Conservancy. It is maintained by a host of nonprofit organizations.

Sometimes called “The Long Green Tunnel”, it is mostly under the cover of trees. It can be very harsh in ascents, descents, and the rockiness of the trail.

Only a small percentage of those who attempt a thru-hike are able to complete the trail. (They never met a bunch of SF guys)

This is a great opportunity to get out and join a group of retired Green Berets from the SF Brothers group on Facebook and strap on the rucksack and walk with them a spell to show some support. If you can’t make it, you can donate to cause by giving what you can right here:

I’ve been in contact with an old 7^th SFG trooper, Will Melton, who has kindly passed on some pics of the brothers, hitting the trail with their rucksacks back on. You can’t ever keep good men down. Will and his dog Miss Jackie are taking on some 560 miles of the trail. Which is about 25 percent of the total length. That’s what you call an endurance march. Some 30-something years after the Q-course, Will is putting in what definitely qualifies as a “Long Range Movement.” Tip of the Beret for that!

Former SFers from SF Brothers gather at the start of the trail after a storm delayed the start

Will Melton and J.C. Hiett display the SF Regimental flag which will fly over the encampment on the way.

For you ruckers out there. Check out the schedule and attached spreadsheet on the website, you can see when the SF Brothers are passing by your area. You don’t have to join the hike officially but show some support and hike with them for a day or maybe a weekend. It is for a great cause and will be a heckuva lot of fun as well. One can only imagine the war stories being told around the campfires at night along the trail or in the huts that the Appalachian Mountain Club provides on the route.

As much as I hate the old ALICE pack (and said I’d never put it on again), I’m breaking mine out, and when the SF troopers hit the Massachusetts border sometime in late July, I’ll be trying to join them for a piece of the trail to show some support and join in on the fun. I thought about purchasing a better civilian model, but for a short duration, it is time to break out the old pain pill. We’ll have coverage on it right here.

For more information on the Green Beret Trail Walk click here:

Cover photo courtesy Green Beret Foundation, Other photos courtesy of Will Melton

Special Operations Gear Review – Merrell Sawtooth: Perfect Desert Boot

We’re always looking for an edge. That’s what Special Forces guys do, anything that will make your job easier, or yourself a little more comfortable, that’s the ticket, right? And having a piece of equipment that works, is tough, comfortable and the troops like is like nirvana.

Like I said in an earlier piece, in Special Operations, your boots and your feet are your lifelines. Depending on where I’m going and what I’m doing, will have a lot to do with what boots I’ll be wearing. About 10 years ago, while working in Morocco, I had a follow-on job elsewhere in the desert-type area and I knew I’d be doing a lot of walking on rockier, rugged terrain.

One of my buds there recommended the Merrell Sawtooth and it was a good,… no great piece of advice. As soon as my job was done over there, I came home and ordered a second pair, which remains with me today.

Although these are discontinued, they can still be found here and there on-line, so while they’re dying off, they aren’t dead yet.

I’ve taken these hiking over rocky terrain from “Purgatory” here in Central Massachusetts to the White Mountains and Appalachian Trails of New Hampshire and in the desert rocky environments of the Middle East as well as Mexico. They are good in a woodland type environment, in the mud, see the pic of rucking on a rainy, muddy day below but are at their best in a desert, dry, rough environment.

Another point in selection criteria was the fact that these can blend in well in an urban casual environment and didn’t stand out as a military type boot. While that may not be a big point for many guys, sometimes when trying to be as low-key as possible, wearing military boots isn’t the preferred method.

The construction of them and the specs from Merrell are:

UPPER/LINING

Strobel construction offers flexibility and comfort
• Nubuck leather and mesh upper
• Nubuck/Ballisticore Bellows tongue keeps debris out
• Breathable Mesh Lining maintains foot comfort by ventilating
• EVA removable footbed

MIDSOLE/OUTSOLE

Grade 7 Nylon Insole for trekking
• Compression-molded EVA foot frame provides cushioning
• Merrell® Air Cushion in the heel absorbs shock and adds stability
• 5.5mm Sole lug depth
• Vibram® Chisel Sole/Trek Rubber
• Weight: 2 lbs 14 ozs.

These are some really tough boots and they can take a lickin’ and keep on tickin’. They’re constructed with the military type of guys in mind and are built to last. They have the rounded, protected toe cap and its held up remarkably well thru the years.

The tread is thick, wide and has incredible gripping power when traveling over rocky, uneven terrain. And after years of abuse, they look like brand new. They have outstanding ankle support, with it coming right in the spot you need it most.

As with most of Merrell’s boots, I’ve found that the sizing is about a ½ size too small, order up a half size and you’ll be good to go. These boots, unlike the MOAB require a break-in period. They’re stiff for the first 10-20 miles or so, especially right behind the toe, however, mine were worn going for a couple of hour hike with no blisters. Once they were broken in, they’re extremely comfortable.

One issue with the boots is they’re prone to leak a bit when in a wet environment. I put some waterproofing on them and although it interferes with the breathing of them, in the northeast, it isn’t as big of a deal with the cooler temps and the water has stayed out.

I’m still up in the air over the footbeds provided by Merrell. Many people have complained about them having much too little cushioning. I’ve found that it wasn’t a problem for me, however, like I do with many other boots, I’ve added a heel cushion pad in them and never have a problem.

I’ve seen several complaints from guys who’ve had trouble with the eyelets and those coming off and getting ripped out when lacing the boots tightly. Again, I’ve never had that problem with both pairs I’ve owned. I’m not saying those problems don’t exist, but just that I haven’t experienced them.

Overall, I think these Merrell Sawtooths are outstanding boots. They’re the perfect blend of combat and hiking boots and will still give you the low-key look to blend into any casual environment. I wish Merrell would recommence manufacturing them although as I said, with a little digging they can still be found on-line in a few spots.

Since today is a rucking day with our SOFREP PT preparation program, it is almost time to strap them on, grab the ruck and head out in the rain this morning. Anyone up to going to “Purgatory”? Let’s roll…

SOF Selection PT Preparation 4.20.2017

A quick start of the day in the gym with some preparation for the UBRR, followed by a ruck march of 5-miles. Pick a route over varied terrain and remember to keep hydrated. Mark down your times in your workout log book

Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 20 Pushups

3 x 10 Kip Ups

3 x 20 Sit ups

3 x 20 Crunches

3 x 20 Dips or until muscle failure

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

Stretch well after completion

SOF Selection PT Preparation 4.17.2017

Happy Patriots Day which is always the day for the Boston Marathon up this way. Don’t worry, there won’t be a 26-mile run today. Instead, we’ll focus on the shuttle runs and work on some speed.

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 shuttle run

Stretch well after completion

SOF Selection PT Preparation 4.16.2017

Happy Easter. We hope everyone has a great day filled with family and happiness. A warm up of pushups and planks followed by a good ruck march with a 45-pound minimum to start the day right. Remember to stay hydrated throughout the ruck march and to ensure that you have at least two pairs of boots broken in for the course.

Training:

Warm up

2 x 20 Pushups

2 x 20 Side Planks

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

Stretch well after completion

Don’t Get Lost! Practical Exercise With Modified Resection

In our previous Land Navigation article, we talked about Resection, which is invaluable at finding your exact location if you’re unsure of where you are but can see and identify points in the distance.

As you’ll remember Resection is the method for finding your exact location on a map by determining the grid azimuth to at two or more well-defined locations that can be pinpointed on the map. For greater accuracy, the desired method of resection would be to use three or more well-defined locations.

We spoke about the three methods but I received an email from a prospective Special Operations candidate named Jim who was confused about what constituted a Modified Resection problem and how one would use this method effectively.

Good question Jim, here is a scenario that can and does frequently happen. You’re moving along on your azimuth through wooded but fairly flat terrain with few terrain features but enough foliage to keep you from seeing very far in the distance.

You cross a large linear terrain feature, a road, a creek bed or in my case for the purpose of our practical exercise today a railroad line. Now if you are close to your point, you could be to the left or the right of where you need to go. If you can see a point in the far distance, you can shoot an azimuth to it and pinpoint your exact location.

Now we’ll revisit the exact sequence for pinpointing your location using the modified resection method we spoke about the other day.

Modified Resection Method:

The modified method is the least preferred method but is useful in certain situations. If you’re not certain of your exact location but are located on a linear terrain feature such as a road, creek or similar body of water, this can pinpoint your position.

Orient the map using a compass and/or by terrain association.
Locate a point in the distance that can be easily identified on the ground and on the map.
Determine the magnetic azimuth from your location to the distant known point.
Convert the magnetic azimuth to a grid azimuth.
Convert the grid azimuth to a back azimuth, using the add or subtract 180 accordingly depending on the degrees.
Using a protractor, draw a line for the back azimuth on the map from the known position back toward your unknown position.

Your location is where the line on the map crosses the linear feature. Determine the grid coordinates to the desired accuracy, for our purposes an eight-digit grid coordinate.

For our video demonstration, practical exercise, we were moving along our azimuth and came across a railroad track. Just barely visible in the far distance is a wind turbine that sits high upon a hilltop. Once we are able to locate the wind turbine on the map, we take an azimuth, using our compass, and determine the grid azimuth.

Then we draw a back azimuth using the “more than 180 degrees subtract 180 or less than 180 degrees add 180” rule and draw a line on our map. Where the line intersects the railroad line is our exact location.

If this were close to our point during a Land Navigation course, this would be a prime attack point as you’d have a very good place to search for the point. However, if you’re still far from your point, it is a great place to check your exact location and ensure that you’re heading on the correct azimuth.

Check out the short video and see how it works out. Thanks for the question Jim and if anyone else has any more questions, feel free to email me [email protected] or at my Twitter account @SteveB7SFG

Photo courtesy of DOD

SOF Selection PT Preparation 4.13.2017

UBRR training day followed by a ruck march. Are you keeping a log of your times on your runs and rucks? And with the warmer weather upon us, you should be paying much stricter attention to hydration during the rucks.

Training:

More Preparation for the UBRR:

3 x 20 pushups

3 x 20 sit ups

3 x 20 crunches

3 x 20 dips or until muscle failure

3 x 20 side planks

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

Stretch well after completion

Rucking Through Varied Terrain, Maintaining the Pace Tips

We’ve been revisiting some of the posts we’ve made earlier and are getting out and doing refresher exercises, getting some land navigation and other tasks in. This one will deal with everyone is SF’s favorite pastime …Rucking.

Everyone has their own tips of the trade and the vast majority of them are good. The main thing is that you have to find what works best for you. What I’m doing here is just giving you the benefits of my own experiences and hopefully, they’ll work for you. They did for me.

I recently got an email from Sean T. who asked a good question about rucksack marching and specifically in how the load was packed. He wrote, “I’ve read numerous articles about how the load of your rucksack should be distributed over your hips. I’m having issue [sic] with rubbing on my hips and low back pain. Is it because I’ve packed the weight too low?”

I take it from Sean’s message that he took the “distribute the weight over the hips” bit to mean that he was packing his load down low. No, and it is a common mistake among beginners and people carrying heavy rucks for the first time.

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

The guys over at GoRUCK sell some nice molded plates that will do the trick and they take all the guess work out of it. But like I said, I prefer the sand routine but use whatever works for you. In the video below, I have a 45-pound bag in my small ruck that I use for short hikes that we take with us.

We covered boots at length in our earlier article. I have several broken in pairs that I take on hikes depending upon the conditions. For the purposes of this exercise, I wore my heavier duty Merrell Sawtooth boots. We had a bunch of rain that dropped over an inch overnight and it was still misting out there on the day we did the video. Later we got another inch plus. The trail was muddy, very deep in places and the Sawtooth’s deeper tread pattern was probably a bit better for that day.

Water and staying hydrated is very important even on a day where it is a bit raw out and is raining on you. You’ll still sweat and dehydration is a killer. On this particular day, although it was raining a bit, we still drank constantly, keeping the hydration level up.

The trail we used is a closed loop so it was up-down with very little flat terrain involved. When rucking it is best to lean forward and getting the arm swing going from side to side rather than a typical running type swing back and forth.

When it comes to increasing speed, I don’t recommend that you run with a rucksack on your back while in training. 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, but for training purposes don’t do it. 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.

I like to lengthen my stride on the downhill slopes, some guys will tell you the exact opposite. Again, find out what works for you and stick to it. But the bottom line is, don’t resort to running to increase your speed. You’re going to have to learn to ruck quickly without running sooner or later, and there’s no time like the present.

The standard is a 15-minute mile pace to pass the courses, you should be aiming to go lower than that. We were keeping a 14:30 pace on our practical exercise video, which means we’ll have to step it up as well. Back in the day, I used to maintain a 13-minute per mile pace which would bring myself in with around 20-25 minutes to spare on a 12-miler.

On one certification 20-miler at Ft. Bragg, our team maintained a 13-minute mile pace for the entire length of the course and that was with two 7-8 minute breaks built in to change socks and catch a breather. Of course, since the movement wasn’t considered tactical and was mapped out along a road, our communications supervisor strapped a boom box atop his rucksack and we rocked to AC-DC and Metallica. Much better than the sound of boots scuffling for 20 miles. We ended up with the best time in the battalion that night…the staff when learning of the music…were not amused. Always look for an edge, right?

If anyone else has any questions, feel free to send them along to [email protected] and I’ll be glad to answer them and we may use it in our next video.

Photo courtesy of US Army

SOF Selection PT Preparation 4.12.2017

Shoulder work in the gym is the order of the day along with some speed work. The sprints will definitely help with your overall cardio fitness, build some explosion and will serve you well with your endurance. It is also a functional part of your job in Special Operations. There will be plenty of times where you’ll have to sprint short distances with your gear on. It will test you in a different manner than a distance run. This is a system that some NFL teams use to increase their speed.

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 Dumbbell Front Raises

3 x 10 Dumbbell Shoulder Press

3 x 8 Shoulder Shrugs

40-Meter Sprint, walk back to the starting point

50-Meter Sprint, walk back to the starting point

60-Meter Sprint, walk back to the starting point

70-Meter Sprint, walk back to the starting point

80-Meter Sprint, walk back to the starting point

90-Meter Sprint, walk back to the starting point

100-Meter Sprint, walk back to the starting point

Stretch well after completion

SOF Selection PT Preparation 4.10.2017

Monday we’ll focus on some speed work with the shuttle runs rather than a longer duration. 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 shuttle run

Stretch well after completion