Posts Tagged ‘physical fitness’

Intro to Rifle PT

24 January 2011 3 comments

Rifle PT: the use of a rifle (or an object of similar weight and shape) as a resistance weight in physical training.

Always UNLOAD AND CLEAR your rifle before performing these exercises. Remove the magazine, clear the chamber, and engage the safety, then proceed with the exercises.

Exercise 1: From a standing position, with the rifle held level in the hands at the waist, raise the rifle above the head with the arms extended. Lower the rifle by bending the arms at the elbows until the rifle is behind the head. Raise the rifle until the arms are extended, then return the rifle to the starting position.

Exercise 2: From a standing position, with the rifle held level in the hands at the waist, raise the rifle above the head with the arms extended. Rotate the upper body at the waist 90 degrees to the left, then bend at the waist until the rifle is at calf level. Raise the rifle above the head, then rotate 180 degrees to face to the right. Lower the rifle to calf level again, then raise it to above the head. Rotate 90 degrees to face forward, and return to the starting position.

Exercise 3: From a standing position, with the rifle held level in the hands at the waist, raise the rifle to shoulder height with arms extended towards the front. Hold in this position and count to ten. Return to the starting position.

Repeat each exercise once for each year of your age if over 30, twice if under 30. Perform one set of each exercise for each decade of your life (example: a 34 year old would conduct four sets of 34 repetitions for each exercise).

Don’t forget to hydrate, and pass out as necessary.

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Well, I didn’t cough up a lung…

15 January 2011 3 comments

… but I did cough up something phlegmalicious.

Lessons learned: my time for a mile was about the same as it was when I was but one score old. This means that my base fitness level hasn’t gone down (a good thing) but it hasn’t improved (a bad thing). The remedy is obvious: do it again tomorrow. I’ll have to work out a schedule for the regular work week though. My work hours give a preference to evening workouts. I’m not sure if this will be more or less difficult than working out in the morning.

Also, I was not able to run the whole thing, but had to walk a bit in the middle, perhaps fifty yards. Aside from that, I kept moving at all times.

It felt good, surprisingly, except for the phlegm.

Next steps: Repeat. Extend. Endure.


Militia Strong

14 January 2011 6 comments

Rule #1 of Zombieland: Cardio.

Fatties get eaten first. True in zombie combat, true in …

Well, if you ignore the “eating” part, true in real combat too.

I have a confession to make. I have always hated PT. From grade school through high school, it was my least favorite class. When I got to college, no one made me do it, and I had no drive to do it on my own.

But whether you call it an awakening, an eye-opening, or just a realization that I’m not 20-something anymore, I know I need to get out and run myself to exhaustion.

Perhaps it was triggered by watching all those Surviving the Cut episodes on the Military Channel, where they show you what Marine Recon, Rangers, Navy divers, and Special Forces go through (in some cases, just to be accepted to train further) in terms of physical training. It hurts just to look at it, to say nothing of lifting that log with all your fellow trainees.

But I don’t have logs, I just have my rifle, my speed bag, and my will. And tomorrow morning, after I check in with work and fix anything that broke overnight (yes, I have one of those jobs), I will grab my running shoes, speed bag, and olive drab wool cap, stretch, and go for a one mile run.

What are you doing to physically prepare?