Archive for the ‘Marine Recon’ Tag

DELANEY’S DAILY P.T. – SEPTEMBER 21   Leave a comment

Today’s PT integrated a shorter run in the afternoon as my wife (yoga instructor) who is rehab’ing from bilateral plantar fasciitis joined in on the run. Her top speed is a jog so I compensated by shortening the afternoon route and donning a 40 lb. weighted vest for myself to slow me down to a matched jogging pace. I’ve done this in the past as a reliable way to be able to run with a slower group yet still get a workout, especially on hills and doing calisthenics. Today’s PT looked like this:

0630
Outdoor 5K Run

1730
Outdoor 2 Mile Brickyard Trail Hills Interval Run with 40 lb weighted vest
Modified MARSOC Assessment & Selection “Short Card” with 40 lb weighted vest
1. Interval 1:
a. Regular Push-Ups 5
b. Squats 30
c. Reverse Push-ups 5
d. Cunches 30
e. 8-Count Burpees 5
2. Interval 2:
a. Wide Push-ups 5
b. Mountain Climbers 30
c. Reverse Push-ups 5
d. Flutter Kicks 30
e. 8-Count Burpees 5
3. Interval 3:
a. Diamond Push-ups: 5
b. Star Jumpers 30
c. Reverse Push-ups 5
d. Back Extensions 30
e. 8-Count Burpees 5
4. Interval 4:
a. Regular Push-ups 5
b. Lunges 30 (30L + 30R)
c. Reverse Push-ups
d. Hello Dollies 30
e. 8-Count Burpees 5
5. FINISH: Pull-ups 3 x MAX

Friday PT is open for participation, so if your fitness goals call for high-standard training, contact me – Tom Delaney – at greatriverfitness@gmail.com. We will design an individualized plan and progress monitoring system, get you set up with 24/7 personal and online coaching, get you in fightin’ shape, and have a really good time doin’ it!

2012 RECON CHALLENGE PUTS TEAMS TO THE TEST   Leave a comment

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 14   Leave a comment

OK, Fridays are an intense Upper Body workout day in the program I am close to finalizing for the season. Two workouts today: noontime suspension training, and an after-work ruck run with MARSOC Short Card calisthenics. Looked like this:

1200: Suspension Training (RIP:60) in Parking Lot
1. Underhand Row: 4×8
2. Rear Deltoid Fly: 4×8
3. Overhand “Prone Grip” Curl: 4×8
4. Triceps Extension: 4×8
5. Rhomboid Pull: 4×8
6. Underhand Curl: 4×8
7. Overhand Grip Row: 4×8
8. Stretch

1745: Ruck Intervals and Modified MARSOC Short Card at Harriett Island and Lilydale Regional Park
Ruck 3.1 miles with a 25 lb pack including 0.9 mile 300 ft ascent segment: 42:15 (not including calisthenic time)
At intervals during ascent completed the following with the 25 lb pack on at all times:
1. Regular Push-ups: 10
2. Squats: 30
3. Elevated Crunches: 30
4. Eight-count Burpees: 5
5. Wide Push-ups: 10
6. Mountain Climbers: 30
7. Flutter Kicks: 30
8. Eight-count Burpees: 5
9. Diamond Push-ups: 10
10. Star Jumpers: 30
11. Back Extensions: 30
12. Eight-count Burpees: 5
13. Regular Push-ups: 10
14. Lunges: 30 (30L + 30R)
15. Hello Dollies: 30
16. Eight-count Burpees: 5
17. Max Pull-ups: 4,1,1,1

The MARSOC Short Card is a real favorite of mine, and can be accessed in the MARSOC A&S Prep Guide HERE.
The weather has been very mild here in Minnesota for working out, and to tell you the truth…kinda boring. I do get a thrill out of running and rucking in the rain, and haven’t had a shot at it lately. Crossing my fingers and keeping an eye on the western horizon! 😉

Tom

NEW MARSOC RECRUITING VIDEO: “TODAY WILL BE DIFFERENT!”   Leave a comment

MOTIVATIONAL MOMENT #1   Leave a comment