Tuesday, January 16, 2007

Combat Ready

You passed the presidential fitness test, you aced the police academy requirements, now it's Go Guards!

Graduation Requirements

-Successfully qualify with the M16A2 rifle-Pass Hand Grenade qualification course and successfully throw two live grenade (might I request that you refrain from any grenade launches or missiles of any sort in the Fitness Center?)

W/O1 - Weapons at the ready
20 Wall Ball Shots (c'mon, for accuracy)
Overhead Walking Lunges with 10# Body bar - 30 Steps (because An M-16 Rifle with 30 round magazine is 8.79 pounds)
5 Rounds

Pass the Army Physical Fitness Test (APFT):

-Males ages 17-21
42 pushups
53 sit-ups
15:54 2-mile run

-Females 17-21
19 pushups
53 sit-ups
18:54 2-mile run

W/O 2 - APFT
Sir, yes sir! As above, of course

Negotiate both the Confidence and Obstacle Courses

W/O3 - Obstacle Course
50 Swings
25 Pull-ups
50 Squats
25 Hanging Row
50 Box Jumps
25 Knees to Elbows
30 Burpees
25 Sumo Deadlift Hi-pull (45-65 pounds)

Complete combative training to include Bayonet, Pugil and Hand-to-Hand Combat Training
Complete the Field Training Exercise (FTX)

W/O4 - Hand to Hand
Shadow Box
Jump Rope
Alternate 3 minute intervals for 21 Minutes
If you don't know how to shadow box, at least read Combat Calisthenics in this month's CrossFit Journal.

Demonstrate knowledge of the Seven Army Values (LDRSHIP):• Loyalty• Duty• Respect• Selfless Service• Honor• Integrity• Personal Courage

These qualities should be displayed during your training session naturally.