Full Mission Profile – Four Alarm Fire
OPERATION: FOUR ALARM FIRE
Situation:
A large fire is burning downtown. Multiple structures are involved, and civilians are trapped or in peril. Two stations are already on site with engines, and ladder and rescue trucks, and are working in the structures where the fires started. Despite their best efforts, fire has spread into an old, large condominium structure where the sprinkler system is only operational on some floors. Many of the occupants were able to get out safely, but others are known to be trapped with no way out. Two other stations have been called out to respond. Yours is one of them.
Objective:
Upon arrival, your Engine Company has been tasked with Search and Rescue by evacuating victims trapped in the condo complex. This will be an extremely difficult task, and will require that two-man teams go in to locate and evacuate any trapped victims. Teams will be dispatched in intervals to ensure that there is not a back up of firefighters in any areas. The search must be smooth and fast, as the structural integrity of the building is deteriorating rapidly.
Execution:
Two man teams will enter the structure and proceed to their assigned floor through the stairwells. Firefighters will penetrate the ceiling and walls to allow escape of heat and smoke, as well as dispersion of water from higher floors. Firefighters will attempt to create any holes in the exterior of the building possible for heat and smoke to exhaust, as well as entrance points for water from fire hoses. Workloads are expected to be intense due to size of the structure, number of trapped occupants, and level of smoke in confined areas. If/when a victim is discovered, the team will bring them out together.
It is critical that fire teams work together smoothly and efficiently in order to alleviate the possibility of a backup in rescue teams.
- FMP WORKOUT -
Phase I – The Barbell
50 Thrusters with 45lbs Barbell
100 Push Ups
25 Firefighter Thrusters on Right Side (see note below)
25 Pull Ups
25 Firefighter Thrusters on Left Side (see note below)
25 Pull Ups
Run 400 Meters with 50lbs sandbag (per team)
Firefighter Thruster – Hold the barbell vertically. The bottom hand will be below the collar on the thick part of the bar and the arm will be straight, the top hand will be at chest level. The exercise is performed by squatting and then thrusting the bar up until the top arm is straight. In the squat the bottom of the bar can be between the legs or off to the same side as the bottom arm. This exercise is based on the use of the Pike Pole (see photo).
Phase II – The Kettlebell
50 KB Swings (53lbs/35lbs KB)
50 Squats
50 Sumo Deadlift High Pull (53lbs/35lbs KB)
50 Squats
Run 400 Meters with 50lbs sandbag (per team)
Phase III – The Tire (if you don’t have a tire and sledge hammer, use the substitute below)
5 Rounds of:
- 2 Tire Flip (large tire – preferably tractor a tire)
- 5 Box Jumps (using the tire)
5 Rounds
- 5 Sledge Hammers to tire on Right Side
- 5 Sledge Hammer to tire on Left Side
- 5 Box Jumps
Run 400 Meters with 50lbs sandbag (per team)
Phase III Substitute for “The Tire”
5 Rounds of:
- 2 Power Cleans (135lbs/95lbs) (if video does not show, refresh the page)
- 5 Box Jumps (24″ box”)
5 Rounds
- 10 Slam Balls
- 5 Box Jumps
Run 400 Meters with 50lbs sandbag per team
Phase IV – The Finish
100 Stretcher Thrusters (see below)
Stretcher Thrusters – Partners will face each other and hold two barbells. One partner will hold one end of each barbell. Rest the barbells on your shoulders. Execute simultaneous thrusters. Team must work together to be efficient. Teams can take breaks as necessary.
If there is only one person, do standard thrusters with 45lbs bar.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Full Mission Profile – Razor’s Edge
OPERATION: “RAZOR’S EDGE”
Situation:
Beginning in early 2008, with the help of the US Special Forces, the Colombian military targeted one of the regions most notorious Marxist guerrilla groups. This included a series of blows that left them leaderless and weakened due to political and military pressures, including an infiltration by commandos into their leadership structure which led to the freeing of 15 hostages.
Starting early this year, intelligence sources have reported that the guerrillas, in an effort to regain their strength, have increased their role in drug trafficking and have begun an aggressive campaign of kidnappings that include high level officials.
Approximately 1 week ago, four US officials were reported to have been stopped at gunpoint in Bogota by “men in uniform” and loaded into the back of a van. Witnesses said that the uniforms did not look like the Colombian military. No one claimed responsibility for the kidnapping until today.
Approximately 2 hours ago a letter arrived at the US embassy that stated that the guerrilla group was holding the officials and demanded a ransom of $2 Million a head. The letter stated that if the money was not delivered within 12 hours they would all be killed.
A trusted source has reported that the location of the hostages is at a small airfield within the jungle. The airfield is known for being a launching site for drugs. The source states that the Americans are inside a plane that is ready to take flight at the slightest sign of alarm.
Objective:
At nightfall, insert two light and fast 6-man assault teams to approach the airfield from the North and South. Move quickly to within visual distance of where the plane is suspected to be located. Coordinate reconnaissance of the plane and the airfield to determine the best plan for an assault and rescue.
After collecting enough information to ensure a safe rescue is possible, execute a two pronged assault.
Fire Team Alpha will hit the security forces positioned in nearby huts.
Fire Team Bravo will assault the aircraft security and disable the landing gear of the plane before boarding and freeing the hostages.
Both Fire Teams will escort the hostages to a safe location and call for Close Air Support, if needed, and extract helicopter.
Insertion:
Farm trucks will bring both fire teams to within about 5 miles of airfield.
Fire Team Alpha will approach from the South.
Fire Team Bravo will approach from the North.
Terrain is rough from both directions, although there are some trails that can be used. As Fire Teams approach the Airfield, the strategy for movement should be to move quickly for a short distance and then stop to assess situation.
Actions at the Objective:
Set up recon positions and observe all personnel movement and locations of and distances between targets.
Be prepared to move out after only a few minutes, or to wait for hours if necessary.
Use surprise and violence of action to assault the targets.
Fire Team Alpha – Hit the security forces structures hard with heavy fire and fragmentation devices. Move quickly from one to the other. Ensure all threats are eliminated by clearing each structure after assault.
Fire Team Bravo – Eliminate security personnel on the ground and gain access to the aircraft cabin. Eliminate any threats in the cabin and await confirmation from Alpha to escort hostages to safe location.
Extraction:
Escort hostages to safe location for helo pick up. Expect that additional guerrilla forces were alerted to the rescue and are on their way.
Call for Close Air Support as needed.
— FMP WORKOUT —
Insertion:
Run 3 miles with 25-35lbs assault pack or weight vest.
8 rounds of:
- Run 400 Meters
- 20 Squats
Actions at the Objective:
Rest for the recon for exactly 10 minutes. No more – No less.
Alpha –
4 Rounds of:
- Run 200 Meters
- 10 Clapping Push Up Burpees
4 Rounds of:
- Run 200 Meters
- 10 Tuck Jumps
Bravo –
4 Rounds of:
- Run 400 Meters
- 10 Pull Ups
- 10 Lunges (4-count exercise)
- 10 Kettlebell Swings
Extraction:
2 Mile Run with 35 – 50lbs sandbag. Carry on alternating shoulders as desired.
Notes:
Either do the Alpha or Bravo AAO – not both.
It is only through lightning speed and razor sharp accuracy that this mission will be successful.
When you think you need a break, think of the hostages in the plane – tied up and blindfolded. You probably don’t need to rest that bad.
Use the recon time to rehydrate and prepare the body for the assault.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Full Mission Profile – Search and Rescue
OPERATION: DEEP RESCUE
Situation:
Approximately 2 hours ago, the local National Forest Ranger Station reported that two hikers witnessed a major landslide that caused complete collapse of a mineshaft trapping a group of youths. The hikers said that the youths had gone into the abandoned mines entrance with flashlights and lanterns about an hour before the landslide. The hikers also stated that the shafts entrance was completely shut off with a large amount of rocks, including very heavy boulders.
The mine is located in a steep rugged area that must be hiked into. The mine entrance is located above an extremely steep rock face that must be climbed to gain access.
The shaft of the mine goes back approximately 10 meters to where it is permanently sealed. The extent of the damage within the mine is unknown. It is assumed that there are injuries.
Objective:
Load up a heavy rescue truck with the confined space rescue and rope rescue equipment. Drive to trail head and carry equipment to the rock face. Rig ropes to climb rock face in order to get to flat area in front of mine entrance. Remove enough of the rocks to gain access to the shaft and locate and bring out trapped youths.
Phase I – Hike to Rock Face
Carry rescue equipment to rock face, approximately 1 mile.
Phase II – Move Rescuers and Equipment to Mine Shaft
Rig ropes and climb to top of 30′ rock wall, then pull up rescue equipment.
Phase III – Gain Access to Mine Shaft and Locate Victims
Lift and remove rocks and boulders from mine shaft entrance. Locate youths and provide medical aid prior to moving down rock wall.
Phase IV – Transport Victims to Ambulance.
Secure injured victims to litter and lower down wall prior to two-person-carrying to waiting ambulance at trail head.
Timeline:
It is important to move quickly to gain access to the trapped youths. There are no other entrances, so oxygen consumption is a factor. There is also the possibility of serious injury.
FMP WORKOUT
Phase I
1 Mile Farmers Carry with Dumbbells or Kettlebells (50lbs or 35lbs in each hand)
Phase II
5 Rounds of:
- 20′ Rope Climb (or 15 Pull Ups)
- 10 Renegade Rows (Use your Dumbbells or Kettlebells)
Phase III
Deadlift a sum of 5000lbs
- 50 @ 100lbs (example)
- 20 @ 250lbs (example)
Phase IV
5 Rope Climbs (75 Pull Ups)
1 Mile Farmers Carry with Dumbbells or Kettlebells (50lbs or 35lbs in each hand)
NOTES:
Remember that lives are at stake and that any breaks you take reduces the chances of a successfull rescue.
POST YOUR RESCUE TIME IN COMMENTS
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Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Full Mission Profile – EOD Operation
This FMP has been posted one other time. If you did it last time, take a look at your numbers to see if you’ve made improvement.
Rucksack weight has been reduced from 50lbs to 35lbs.
Timeline has remained the same, but a E&E plan has been added if you go over.
OPERATION: “Mending Bridges”
Situation:
It is widely known that Taliban cells have aggressively targeted NATO and US Military travel routes with improvised explosive devices (IEDs). In general, due to the armored equipment now in use, damages have been minimized. As a result, Taliban forces have sought out larger targets to disrupt the flow of transportation.
Due to a heightened awareness of the enemy’s intentions to cause breakdowns in movement, Military intelligence has been watching closely for any indications of activity. As of 2230 last night, that increase in alertness paid off.
Taliban forces have rigged an important bridge with an unknown amount of explosives, and what is though to be a pressure sensor in the middle of the bridge to function as a detonator. There may be other detonation sources. A precursory look at the explosive chain shows that it is fairly rudimentary and can be safely removed.
The entire area around the bridge is secure.
Objective:
Make safe and remove explosives. Once explosives are removed, safely blow all ordinance.
Insertion:
EOD team will free fall into area and proceed to bridge on foot under heavy packs. At approximately 2 kilometers from bridge, team will transition to diving equipment and swim remaining distance to bridge.
Actions at the Objective:
Once at the base of the bridge, and still underwater, inspect and remove charges. Once all charges are removed underwater, team will transition to harness and climbing equipment and ascend bridge from bottom to top, removing charges along the way.
Extraction:
Upon reaching the top of the bridge, team will radio for helo pick up. All explosives, including chain and detonator will be safely disposed of approximately 1 kilometer from bridge, where helo will rendezvous with team.
Timeline:
Although the area is secure, this is enemy territory. Once the actions at the objective have begun, the entire operation should not exceed 35 minutes.
E&E Plan
If you miss the helo you’ll have to ruck back to the bridge and swim back to an alternate pickup location.
FMP WORKOUT
Insertion
Rucksack Run 1 mile (35lbs)
Swim 2000 Yards or Meters with Fins
Actions at the Objective - Start Timeline (35 minutes)
50 – 35 – 20
Extraction
Rucksack Run 1 Mile (35lbs) – Must complete before 35 minutes expires. If not, go to E&E Plan.
E&E Plan
Rucksack run 1 Mile (35lbs)
Swim 2000 Yards or Meters with Fins
Special Notes:
Work fast, but remember that when dealing with explosives it’s equally important to do it right. Use perfect form on your exercises.
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Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Dumbbell Complex
Here’s a new one that is fun and effective.This training method merges a group of simple exercises into a more complex movement, ergo the name “complex”.
Today I want to introduce something I’ve been using in my training for some time now. I call it the Dumbbell Complex and it goes like this:
Keep the body nice and straight from head to heel. Using dumbbells allows you to go a little deeper than regular push ups.
Deadlift
From the push up position, pop up into the bottom of the deadlift as if you were doing a burpee. It’s vital to the health of your back that you keep the lower back nice and tight.
From the top of the deadlift (the standing position), bring dumbbells to the “rack” position. This can be done by executing a dumbbell power clean.
Overhead Press
The final movement of the complex is the overhead press. Be sure to keep the elbows facing forward and finish with the dumbbells directly overhead.
Notes:
A few of the common ways that I integrate the Dumbbell Complex into my TRAINING PROGRAMS are as a:
Warmup
- Thorough Stretch
- 3 x 5 Dumbbell Complex (3 rounds of 5 reps of each element)
Ladder Workout
- Dumbbell Complex Ladder to 10 (start with 1 rep of each element, then 2, then 3, etc. until you get to 10).
or
- Dumbbell Complex Ladder to max in 20 minutes.
Pyramid Workout
- Dumbbell Complex Pyramid to 10 (similar to the ladder, you go up to a certain number, then come back down).
Try using this in your training, and be sure to let me know how you like it.
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Full Mission Profile – Down Pilot
Situation:The rugged mountain terrain of Afgahanistan continues to be the center stage where the global war on terror is being fought. There the Taliban forces and other terrorist organizations have dug deep into difficult terrain and are lying low as they plan and train. US and allied forces have committed a large contingency of Special Operations (SO) units to locate them. With the help of Long Range Guided Missiles and Close Air Support (CAS), SO units are destroying enemy strongholds.
Aproximately 24 hours ago, a US Special Operations unit identified a system of caves and some well hidden structures during a 5-day Surveillance and Reconnaissance operation. Before they could call in any long range missiles, the SO unit was compromised and immediately began taking fire from the direction of the caves and began their retreat, calling for CAS and helo extract along the way.
Fortunately the team was able to be safely extracted after the Air Force provided a deadly strafing assault on the enemy compound. Unfortunately, an Air Force A-10 was hit by a surface to air missile and crashed into an extremely rugged area. The pilot did eject, however, and has made comms. He stated that he is only minimally injured and is well hidden, but has seen distant patrols that seem to be looking for him.
The A-10 Squadron has continued to fly in the area and has engaged targets wherever possible to keep enemy search parties to a minimum.
Objective:
Assemble a light and fast 4 man combat technical rescue team to bring the pilot home safely.
Rescue team will coordinate with rescue with Helicopter and an A-10 Flight (4 to 10 aircraft), who will provide fire support prior to insert to keep enemy movement outside of the caves to a minimum.
Insertion:
Once a position for the pilot can be reasonably pinpointed, the rescue team will insert approximately 1 kilometer from the expected pilot position. Team will advance quickly, and will vary their route based on enemy contact or signs of enemy presence.
Locate Pilot:
Once the down pilot has been located, the rescue team will establish tactical positions to provide security and medical aid. The time window for preparing to move is no longer than 5 minutes.
Extraction:
Rescue team will call when they are ready to move to get location for pick up. Location will depend on enemy movement viewed from the air.
The closest location is 400 meters downhill, the farthest is 5 kilometers through rough terrain. Team can expect that some assistance will be required to move the pilot.
Helo will rendezvous with the team when they get to the extract point.
Timeline:
The Rescue Team will insert after the A-10 strafing runs. The effectiveness of this will depend on speed and accuracy in moving to the down pilot, stabilizing him, and moving to the extract point.
FMP WORKOUT
Wear a 35lbs Rucksack through the entire workout.
Insertion:
5 Rounds of:
- Run 400 Meters
- 25 Squats
- 25 Push Ups
Locate Pilot: - you will take 5 minutes for this phase. Any time remaining after the thrusters is your rest.
100 Rucksack Thrusters (you have to take the rucksack off for this)
Extraction:
Carry 45lbs (sandbag preferred) – not in rucksack (which you are still wearing)
6 Rounds of:
- Run 800 Meters
- 25 Overhead Squats (with sandbag)
- 50 Push Ups
Special Notes:
There is no drop dead time for finishing this workout.
Speed is obviously of the essence, and the faster you go, the less time the enemy has to find you in his back yard.
Get in, grab the pilot, and get out.
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Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Eric Liddel – Profile of a Warrior Athlete
Every year on New Year’s Day I watch the movie “Chariots of Fire”.The movie is set in Europe in the mid 1920s and culminates with the Paris Olympics of 1924. There are two main characters, Eric Liddel and Harold Abrahams.
In the movie, Liddel is a missionary and is torn between running for Scotland and training for the Olympic Games and returning to China where he has lived and worked for most of his life. As it turns out, he decides to run, with the main objective of using his natural ability to serve something bigger than his own self interests.
Liddel runs with amazing passion, and often takes the opportunity to integrate desire to serve others into his racing and training by meeting those that come to see him and visiting and speaking at churches.
Liddel is selected to represent GB in the Olympic games, but runs into a snag when he finds out that his first race is on a Sunday, which conflicts with his beliefs. When he is confronted by the most powerful men of Great Brittan he stands his ground. One of those that tried to convince him to compromise said afterward:
The “lad”, as you call him, is a true man of principles and a true athlete. His speed is a mere extension of his life, its force. We sought to sever his running from himself.
Eventually both Liddel and Abrahams won gold medals in the Paris Olympics, and went on to live successful lives by their own definitions.
As I watched the movie this year, that quote stuck struck me, “a true man of principles and a true athlete”.
That, in my mind is the definition of the Warrior Athlete.
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