August 2010 Blog Posts (26)

August 31, 2010

Today, in any order/combination:
300 Flutterkicks
200 Situps
50 Ring Cranks

Note: doing the ring cranks, remember, you are not a gymnast like the guy in the video. Or maybe you are. But you probably aren't. Just go from the ground to a vertical, inverted position, like he does, as slowly/smoothly as you can. On your way back down, bend your abs and make it like an "L-sit" as you lower yourself back down.

Added by The Cadre on August 31, 2010 at 3:17am — 3 Comments

Monday, August 30, 2010

2x:

9-8-7-6-5-4-3-2-1

Bench Press

Pullups

Two reverse ladders of bench press and pullups. 9 bench, 9 pullups. 8 bench, 8 pullups, and so on, down to 1. Repeat.

Added by The Cadre on August 29, 2010 at 9:00pm — 2 Comments

August 28, 2010

TRI-OPERATOR:

The Tri-Operator is like a military triathlon. A personal Ironman

for FF Athletes. It consists of:

-10k Run

-1500m Swim

-10k Ruck

This event, like a triathlon, is timed from start to finish. That includes transitions (i.e., changing from running clothes to swimming gear, back to rucking, etc.). Most FF Athletes will be doing this…

Continue

Added by The Cadre on August 28, 2010 at 12:30am — 4 Comments

August 27, 2010

REST (TRI-OPERATOR TOMORROW!)

Added by The Cadre on August 27, 2010 at 3:30am — No Comments

August 26, 2010

1 Hour Ruck. 50 lbs load.

Added by The Cadre on August 26, 2010 at 3:12am — No Comments

August 25, 2010

Run:

Sprint 20 Seconds

Walk 10 Seconds

Do these short intervals until you complete 1/4 mile (one lap on a track). Then rest 1 minute. That's one round. Repeat continuously for 40 minutes.

Added by The Cadre on August 25, 2010 at 3:00am — No Comments

August 24, 2010

5 Rounds:

10 Snatch with 2 kb or 2 db

90 seconds run

Added by The Cadre on August 24, 2010 at 12:30am — No Comments

August 23, 2010

Run 40 Minutes

Swim 30 Minutes

Run 20 Minutes

Added by The Cadre on August 23, 2010 at 3:11am — No Comments

TACP's at Pope?

Are there any TACPs here that are stationed at Pope? What age is the oldest you have had try out?

Added by Dean on August 21, 2010 at 8:58am — No Comments

August 21, 2010

2 Hour Ruck. 50 lbs load.

Added by The Cadre on August 21, 2010 at 6:29am — No Comments

August 20, 2010

REST (or make-up day)

Added by The Cadre on August 19, 2010 at 10:05pm — No Comments

August 18, 2010

(1) 5x:
10 Thrusters
400m Sprint

(2) 2 Mile Run

(3) Lift/Cals: 6 Rounds:
10 Bench Press, increase weight each round
Max Pullups
40 Situps
40 Flutterkicks

NOTE: Part two should follow immediately after part one. Part three you are going to have to get yourself to a bench, so try to get yourself there as quickly as possible to cut down on the lag time between rounds.

Added by The Cadre on August 18, 2010 at 12:30am — 1 Comment

August 17, 2010

Max Rounds, 1 Hour:

800m run

20 Weighted Lunges (10 per leg)

40 crunches

30 flutterkicks

Added by The Cadre on August 17, 2010 at 3:21am — 1 Comment

August 16, 2010

60 Minutes Run.

Added by The Cadre on August 16, 2010 at 3:13am — No Comments

August 14, 2010

One hour continuous:

800m Run

40 Pushups

40 Flutterkicks

Added by The Cadre on August 14, 2010 at 12:30am — No Comments

August 13, 2010

REST DAY.

During the rest of August, our normal weekly scheduling is altered in preparation for TRI-OPERATOR. Tomorrow (saturday) will be hard work, followed by another rest day on Sunday.

Added by The Cadre on August 13, 2010 at 4:05am — No Comments