Archive for the ‘confidence course’ Tag


The 4th annual Recon Challenge happened September 15 at Marine Corps Base Camp Pendleton. Recon Challlenge puts two-man Marine Recon teams through a series of obstacles and challenges across a 29.4 mile course. Key skills tested by the event are:

1. Endurance
2. Communication Skills
3. Commitment to Mission Accomplishment

This year 28 Marines in 14 teams competed with each other to complete the course, including (more or less in order):

1. Sprint into surf with 60-70 lb ruck sacks
2. Swim 2,000 meters open water
3. Hike 12.5 miles with gear and rifle
4. Transfer 50 sandbags between pallets separated by 50 meters
5. Assemble M240G machine gun under 15 feet of water
6. Target shooting with pistol and rifle
7. Hike again
8. Drag 250 lb Zodiac raft 50 meters

Winners Master Sgt. Jarvis and Capt. Burns completed the course in 9:28:16. Read a full summary of this awesome event HERE.

DELANEY’S DAILY P.T. – SEPTEMBER 13   Leave a comment

Today is a Lower Body workout day in my current plan, which I will post up on a separate page soon. For the design, I went with suspension training followed by sprints and some cool-down calisthenics. Looked like this:

1. Suspension training (RIP:60), 3 circuits of “a” through “d”…
a. Jumping Squats:15
b. Jumping Lunges:15
c. Pistol Squats: 15 (15L + 15R)
d. Mountain Climbers: 15

2. Sprints
a. 20 yds x 6
b. 40 yds x 6
c. 60 yds x 6
d. 80 yds x 4
e. 100 yds x 2

3. Calisthenics
a. Crunches: 50
b. Dirt Dogs 30 (30L + 30R)
c. Flutter Kicks 30

4. Cool Down & Stretch

This whole workout took about one hour, and I did it all in the parking lot adjacent to my building. Besides my Rip:60 straps, the only piece of special equipment I used was a bright orange traffic cone to mark distances for my sprints. All of this is to say that YOU can do this workout over YOUR lunch too! Don’t have an hour, do what you can during your lunch break, and finish it off after work — JUST GET IT DONE!

At home I decided to develop a workout focusing on balance and center of mass, using a BOSU Balance Trainer. Working with the BOSU is a great way to not only work on balance and controlling your center of mass, but also intensely works the small sets balancing musculature in the legs, feet and especially the ankles. That should translate into better running performance for me, especially on the trail and even on obstacle courses. Here’s what I developed tonight:

1. Balance Series without Blindfold
a. Stationary Bounce: 20
b. Rotating Bounce: 10 Clockwise + 10 Counterclockwise
c. Squats: 20
d. Stationary Bounce with One Leg: 20 L + 20 R
e. Rotating Bounce with Left Leg: 10 Clockwise + 10 Counterclockwise
f. Rotating Bounce with Right Leg: 10 Clockwise + 10 Counterclockwise
g. Pistol Squats with Left Leg: 20
h. Pistol Squats with Right Leg: 20

2. Balance Series with Blindfold
a. Stationary Bounce:20
b. Rotating Bounce: 10 Clockwise + 10 Counterclockwise
c. Stationary Stand on Left Leg (“Crane Stance”): 30 seconds
d. Stationary Stand on Right leg (“Crane Stance”): 30 seconds

Eventually I would like to be able to replicate Series 1 with a blindfold on, but it is going to take some time for me to develop moving and rotating balance on one leg with a blindfold on. It’ll happen, I just need more practice. In the meantime I will approach it by practicing stationary stands, then bounces, and then moving to bounces with rotation. A natural progression.

The last piece of PT for the night is my favorite — lookin’ forward to a sold 7 to 8 hours of sleep tonight!

2012 MCRD – SAN DIEGO “BOOTCAMP CHALLENGE”   Leave a comment

This is an awesome event! Loved it! If you’re in the area … wait, no … GET yourself to the area and GET in!


Civilian Military Combine (CMC) is a touring tactical fitness event designed for all level athletes to test strength, endurance and agility. CMC has partnered with Stew Smith’s (Navy SEAL) Heroes of Tomorrow (HT) network, the nationwide program that helps people to prepare for careers in the military, fire fighting and law enforcement. Yes, if that sounds familiar it’s because I am a volunteer trainer and that’s why I am training candidates for BUD/S, PJ School and Ranger School at no cost. That’s what I do for fun! 😉

Anyway, take a minute and check out CMC. If you don’t have a way to get to the Brooklyn event, cross your fingers that it’ll make it’s way over here to Minnesota! Check out their website HERE

“Technique is everything!” — Obstacle Course Success   Leave a comment

A recent article in the Marine Corps’ Chevron describes the importance of proper technique for successfully negotiating an obstacle course. Proper technique decreases the difficulty of the course, the intimidation factor for difficult and elevated obstacles, and lowers obstacle and course passage time. “The hard part is getting your technique down and not using your arm strength all the time,” said Recruit Antonio A. Adrianzen, Plt. 2166, Co. H. “But once you get the technique down its fairly easy. It’s fun and a good learning experience. It makes you more confident knowing you can do something if you put your mind to it. You just feel better about yourself.” Read the full article HERE.

Army Ranger Assessment & Selection   Leave a comment

The 75th Ranger Regiment shared this footage of Ranger A & S today. Check out this workout: “Candidates in the Ranger Assessment and Selection Program 2 (all officers and Staff Sergeants and above) conduct the Ranger Physical Assessment Test (RPAT). The entire RPAT is taken in ACU’s, boots, MICH Helmet, and full kit. It starts with a 2-mile run. Upon immediate completion of the run, Rangers climb a 20-foot fast rope, drag a 185 lb SKEDCO litter 100 yards, climb a 20-foot caving ladder, sprint 200 yards, and scale an 8-foot wall in succession. Rangers then immediately conduct a 1-mile run.” Here’s what it looks like!


The U.S. Army Special Forces Command recently released some photos of Special Forces Assessment and Selection (SFAS) that give a snapshot of the physical and mental demands of the SFAS process. As you page through these photos, you’ll see candidates rucking weighty packs while carrying ammunition boxes, as well as moving lashed together pieces of heavy equipment. Where did those lashings come from? That’s right, someone needs to know how to tie a knot, under stress, that will hold that equipment together. There’s also land navigation and the obstacle course to get done as well. A great set of photos, and thanks to Special Forces Command for releasing them. You can review them all HERE.