Archive for September 2012


Warning, this video is extremely motivating! USAF Survival, Evasion, Resistance and Escape (SERE) School! Watch it HERE.

DELANEY’S DAILY P.T. – SEPTEMBER 26   Leave a comment

Wednesdays are rest days in my current program. Still on my business trip in northern Minnesota and staying in campgrounds overnight, I hit the Crow Wing State Park trail along the Mississippi River at dusk for a 6-mile hike with map and compass. At sunset I decided to step off the trail and see if I could navigate my way to a destination point on another trail a half-mile away. The darkness and brush density became an increasing challenge, but I pulled it off successfully. It was a good practice session, that’s for sure! By the way I use the Cammenga 3H Tritium Compass and would rely on it in even the toughest situations.


Your body, and especially your brain, have a built in clock and daily rhythm of activity. It’s called your circadian rhythm. There are times of high activity and low activity. Tracking these ties can help you do your best at a task by doing it when your body is most capable of thattask. In the worse scenario, when you need to do a task at the time when your body (and especially your brain) is least up for doing it, you know what you’re up against and can take precautionary measures or get some additional support.

A recent article in the Wallstreet Journal by Sue Shellenbarger reviewed some circadian rhythm research, and I want to share my highlights and notes with you:

1. “Disruption of circadian rhythms has been linked to such problems as diabetes, depression, dementia and obesity, says Steve Kay, a professor of molecular and computational biology at the University of Southern California.” — This tells me that paying attention to circadian rhythms is an important part of any physical fitness plan. I knew it before, but this statement reinforces the priority.

2. “When it comes to doing cognitive work, for example, most adults perform best in the late morning, says Dr. Kay.” — If I need to hit something hard cognitively, and have the choice as to when, it may be best to schedule it for the morning rather than afternoon or evening.

3. “Most people are more easily distracted from noon to 4 p.m., according to recent research led by Robert Matchock, an associate professor of psychology at Pennsylvania State University.” — If I need to do a task that requires sustained attention, the afternoon might beb a time best avoided.

4. “Alertness tends to slump after eating a meal, Dr. Matchock found. Sleepiness also tends to peak around 2 p.m., making that a good time for a nap, says Martin Moore-Ede, chairman and chief executive of Circadian, a Stoneham, Mass., training and consulting firm.” — OK, more indications that the afternoon is not the best time for attentive thinking. I get the idea! 😉

5. “For most adults, problems that require open-ended thinking are often best tackled in the evening when they are tired, according to a 2011 study in the journal Thinking & Reasoning.” — Evening might be a good time for creative thinking.

6. “Of course, everyone’s body clock isn’t the same, making it even harder to synchronize natural rhythms with daily plans. ” — I have experienced this! Just because I am a “morning person” doesn’t mean anyone else is, and those that aren’t sure do let you know!

7. “Morning people tend to wake up and go to sleep earlier and to be most productive early in the day. Evening people tend to wake up later, start more slowly and peak in the evening.”– Sure, but which one is a better dancer? (lol)

8. “Physical performance is usually best, and the risk of injury least, from about 3 p.m. to 6 p.m., says Michael Smolensky, an adjunct professor of biomedical engineering at the University of Texas, Austin, and lead author with Lynne Lamberg of “The Body Clock Guide to Better Health.” — This tells me there might be advantages to working out immediately after work, which is something I currently do on Fridays, and around that same time on Saturdays as well.

9. “Muscle strength tends to peak between 2 p.m. and 6 p.m. at levels as much as 6% above the day’s lows…” — See #8.

10. “Another boost for physical strength comes from the lungs, which function 17.6% more efficiently at 5 p.m. than at midday…” — See #8 above. Maybe 8 through 10 have to do with chasing down dinner!

11. “Eye-hand coordination is best in late afternoon…joints and muscles are as much as 20% more flexible in the evening, lowering the risk of injury, Dr. Smolensky says.”

12. “These body rhythms hold true regardless of how much you’ve slept or how recently you’ve eaten.” — That’s interesting to me. These rhythms are what I call “hard-wired.”

You can check out the full article HERE.


For me, physical training has a definite spiritual dimension. It is voluntary submission of myself to physical and mental mortification, with the conscious intention of transforming my mind and body into a more effective instrument of moral virtue. I don’t train to look good in a mirror. I train to practice dissolving the ego, to step out of self-concerned thinking and right into the opposite — “no self” warrior mindset. I train because I need to be a full-on father and capable member of my community. I seek responsibility in order to take it and be the better man for it.

Air Force Special Operations Command today released a short video documenting the Special Tactics Training Squadron completing push-ups to memorialize Mark Forester, a combat controller who was killed in Afghanistan. AFSOC states “We will never forget our fallen! Our Special Tactics Training Squadron here at Hurlburt Field, Fla., does Memorial push-ups for every fallen special tactics Airman on the anniversary of their death.” To me, this is a very honorable and moving tribute. Honor goes to these fallen warriors, and to those warriors who remember them!


This just in from Special Operations Warrior Foundation, reporting on David Goggins’ (Navy SEAL) quest to set a new world record for pull-ups and raise awareness for the SpecialOperations Warrior Foundation:

Endurance athlete and motivational speaker DavidGoggins began his quest to break the Guinness World Record of 4,020 pull-ups in 24 hrs. in the @todayshow studio just after 8 am on Sept. 27th.

After 6 hours and 30 minutes in, David had completed 2011 pullups (halfway to the record). By 9:15 pm, after 13.5 hours David completed pull-up 2588. He had been in considerable pain for hours as a severe bulge burst through the skin of his right wrist. A medical x-ray at 10:30pm confirmed a right extensor polycis complex partial tear. Basically, the tear rendered his thumb and wrist useless and he was no longer able to grip the bar. The pull-up bar David used for the Guinness challenge was poorly designed. David used a totally different bar during the months of training prior to this event. He didn’t realize how poorly constructed it was and what a difference it would make in his attempt. As the bar weakened, he was dealing with a lot of sway, a left to r…ight movement, which worsened as time went on. David’s crew tried to come up with solutions such as bracing the bar on either side to stabilize it, but were unable to do so. This is what caused the most problems as David lost a lot of energy trying to pull up on an unstable bar. He had to tighten his grip considerably because the bar was moving so much, and he believes this is what caused the forearm injury.

The numbers: David did 2,588 pull-ups in 566 TOTAL sets. That’s 4.6 pull-ups PER set.

David did 216 sets on the minute before taking his first break longer than 60 seconds (12:02 pm).

David did 2.9 pull-ups EVERY minute for 15 hours when he officially ended. That’s INCLUDING the 3 hours at the end, when he did ZERO..

David did AT LEAST 6 pull-ups in his first 111 sets.

David got to 1,000 pull-ups in 2 hrs 48 minutes and 2,000 pull-ups in 3 hrs 34 minutes.

Most importantly, David helped raise awareness and thousands of dollars for the Special Operations Warrior Foundation @SOWF, which provides full college scholarships to the children off fallen military warriors, and you can still donate by going to or

As David says, “You can fail, as long as you get back up again. I’ve failed plenty of times, but I just keep going. I’m just an ordinary man. I’m David Goggins, a guy who never gives up, who believes that any man or woman can push beyond their own limits with the right combination of will, focus, determination and discipline.”

Mission accomplished.


Awesome video from USAF Special Operations Recruiting and Combat Controller training! Check it out! Watch it HERE!


U.S. Air Force Survival, Evasion, Resistance and Escape School released an awesome video on their Tropics training phase! Check it out!