FMP VBSS Debrief
FMP Debrief – Operation “Two if by Sea”On Saturday, March 28th, a group of elite warrior athletes assembled at the YMCA in Portland, OR for Operation: “Two if by Sea”.
Many of the members were long time CrossFitters from CrossFit HEL in Portland, some of whom will compete in the Northwest Qualifier for this year’s CrossFit Games.
Here is the debrief of the mission:
There are four major areas evaluated in an FMP.
- Accuracy – Technical precision in movements.
- Intensity – Relentless drive to move smoothly through each phase of the operation.
- Teamwork – Communication between members to motivate and assist each other.
- Mission Success – Either it was, or it wasn’t.
Here’s how the team did.
Insert – Swim 2000 Meters
Water has a way of punishing those that have not learned to swim – no matter how fit they are. Some of the most impressive athletes I’ve ever had the honor to coach showed their lack of skill in the water. This is not because they lack the endurance, but rather the technical aspects (accuracy, coordination, and balance – as they pertain to swimming).
In the end, with some difficulty, everyone made it to the Objective. It was not very pretty though.
Actions At the Objective
Over the Side – 100 Pull Ups and 100 Squats
Every one did a good job here. To closely simulate the caving ladder climb, the pull ups and squats were done in 20 sets of 5 pull ups and 5 squats.
The team started pulling together here. There was good intensity and for the most part, good range of motion on the movements.
Take the Bridge – 4 Rounds of: 100 meter sprint / 20 Burpees
This was the critical element of this mission. Mission success required an all out effort here. If there was anyplace to go into the zone and put out with every fiber of their being this was it. The five minute time limit, for an advanced or elite athlete is doable, but not easy.
The fastest time was 5:13, just 13 seconds too slow.
The slowest time was 7:40, still respectable, but not even close to the limit.
In this phase, what I wanted to see was total commitment to the task. I knew that it would be painful. I knew that the lactic acid would be burning the lungs and the muscles. Only the totally committed could even hope to make the time limit.
Unfortunately, the team got close, but was unsuccessful. This cost them the mission. According to the FMP brief, if the time to reach the bridge went over 5 minutes, the terrorists would have time to arm and blow the WMD. It would obviously cost them their lives, but it would cost us all of ours as well.
And yet, we went on…
Sweep the Ship – 4 Rounds of: Lunge 100 Meters / 50 Push Ups / 50 Sit Ups
The exhaustion of taking the bridge, coupled with the knowledge that the mission had failed seemed to take some of the steam out of the team. They got through the evolution, but the momentum seemed to slow, and the motivation drain from the team.
Final Assessment (on a scale of 1 – worst to 10 – best)
- Accuracy – 6 – With the exception of the swim, accuracy was pretty good.
- Intensity – N/A – This was the thing that cost the team the mission. No matter how good it was overall (and it was good overall), in the single area that made all the difference – Taking the Bridge – the team failed.
- Teamwork – 7 – The team did work together fairly well. There is obviously room for improvement, but this is the first time many members of the team worked together.
- Mission Success – No.
In the immediate debrief after the mission, each member of the team, as if they were the sole survivor, reported that the mission had failed.
For each fallen member, we took a minute of silence – in the lean and rest (push up position).
Full Mission Profile – Vessel Boarding Search and Seizure
OPERATION: TWO IF BY SEA
Situation:
The recent raid of a high tech terrorist training camp and capture of some of the organizations leadership, in Operation Snatch and Grab, has led to a great deal of information about the vastness of the organization’s capabilities and overall plan. It is becoming clear that much of the strategy of the organization is already in motion, and that the training camp that was raided was just one of many.
Specific information uncovered, which must be acted on immediately, includes the organization’s plan to release a large amount of biological weapons in a US or European port while still on board the ship. The vessel is currently moored off the coast of the Grecian Ionian Islands in the Kyparissia Gulf in the Mediterranean Sea. There is a small, well armed crew on board that is scheduled to be underway first thing tomorrow morning. They have the capability to release the weapons at any time, and are under orders to do so if they are compromised.
Objective:
Covertly board the vessel, and subdue the crew before they are able to either get underway or activate the weapon’s trigger mechanism.
Insert:
Under the cover of night, a small Special Operations team will covertly dive to ships location.
Actions at Objective:
Team will use caving ladders to board the vessel, and once on board, take the bridge – where the main trigger mechanism for the weapons is. Team will then systematically sweep the ship, capturing or eliminating any hostiles.
Once ship has been made safe, EOD team will render weapon totally inoperable.
Extract (see timeline):
Mission Success – No extract necessary. US Navy ship will come alongside and take over.
Mission Failure – No extract necessary.
Timeline:
From the time that the team is on board, violence of action and the element of surprise are essential to mission success. As such, there will only be 5 minutes to take the bridge. After that, a quick but methodical sweep of the ship can be performed.
FMP WORKOUT
Insert:
Swim 3000 Yards or Meters with Fins (OR) Swim 2000 Yards or Meters without Fins
Actions at Objective:
Over the Side – mix up as desired
100 Pull Ups
100 Squats
Take the Bridge – 5 MINUTE MAXIMUM TIME
4 Rounds of:
Run 100 Meters
20 Burpees
Sweep the Ship
4 Rounds of:
Walking Lunge 100 Meters
50 Push Ups
50 Sit Ups
Extract:
Mission Success – Celebrate, then begin to prepare for the next mission.
Mission Failure – Take a minute of silence in memory of every member of the team – in the lean and rest (push up position).
Timeline:
The most critical element of the timeline is taking the bridge in under 5 minutes during the Actions at the Objective. Meet that, and all is well. Go over and nothing else matters (but you should do it anyway).
Notes:
You can sub Rowing for the Swim. Swim = 10,000 meter row.
Rest up to 10 minutes between Insert and Objective.
Rest up to 2 minutes in between efforts at Objective.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Photo credit: News.navy.mil
KB Windmills
The Kettlebell Windmill is a great warm-up exercise.This is part of a series of posts which will be added to the workout techniques section. I will be adding static photos and in-depth directions at a later date. For now, I wanted to get these videos up for all of you on the free training program.
You may need to crank up the sound on this one.
Remember – Accuracy with Intensity
Video and coaching provided by: Coaches Rob Ord and Joey Hauser
Overhead Press
The Overhead Press can be done with Dumbbells or Kettlebells.This is the first in a series of posts which will be added to the workout techniques section.
I will be adding static photos and in-depth directions at a later date. For now, I wanted to get these videos up for all of you on the free training program.
You may need to crank up the sound on this one.
Accuracy with Intensity
Video and coaching provided by: Coaches Rob Ord and Joey Hauser.
Full Mission Profile – Direct Action Raid
OPERATION: SNATCH AND GRAB
Situation:
Recently a Special Operations team conducted a clandestine surveillance and reconnaissance (S&R) Mission of a terrorist training facility on the Syrian – Lebanese border on the Mediterranean Sea. It has been known that a large contingent of the organizations leadership is scheduled to be at the facility today for an inspection and to see some of the advanced training methods.
The intelligence that was brought back from the S&R mission showed that while the facility is extremely fortified, there is an area of weakness in the defenses of the facilities that will allow for an assault team to enter, if the security forces are preoccupied.
Objective:
Send in two teams to assault the facility and capture as many of the leaders as possible.
Team Alpha – Create a diversion.
Team Bravo – Assault Facility.
Alpha will join the assault after Bravo initiates.
Insert:
ALPHA -
Patrol approximately 5 Kilometers to fortified positions outside of facility.
BRAVO -
Approach by helo when directed by Alpha. Fast rope into facility.
Actions at the Objective:
Phase I
ALPHA -
Set off security motion detector and engage enemy as they come out to investigate. Radio Bravo when the majority of the security forces are engaged.
BRAVO -
Insert into compound by fast rope from helo and engage enemy. Ascertain location of leaders.
Phase II
ALPHA -
Continue fighting. Tactically move in closer to facility to assist Bravo.
BRAVO -
Locate and subdue leaders.
Phase III
Both teams will link up and call for immediate extract. See timeline.
Extract:
Both teams and captured hostages will extract by helo.
Timeline:
Based on location of backup terrorist forces, the entire raid (starting with Actions at Objective) cannot take more than 25 minutes to avoid contact with backup forces.
FMP WORKOUT
Insert:
ALPHA -
3 rounds of:
- 1 Mile Run
- 20 Burpees
BRAVO -
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
Actions at Objective: Start timeline
Phase I
ALPHA -
- 50 Kettlebell Swings (35lbs / 55lbs)
- 50 Box Jumps (24″ box)
- 50 Push Ups
BRAVO -
- 100 Thrusters (45lbs / 65lbs)
Phase II
ALPHA -
4 Rounds of:
- Run 400 Meters
- 25 Clapping Push Ups
BRAVO -
5 Rounds of:
- 10 Dead Lift (95 / 135 / 225)
- 10 Box Jumps (24″ box)
- 10 Kettlebell Swings (35 / 55)
Phase III
ALPHA and BRAVO
If time is less than 25 minutes:
- Run 400 Meters
If time is greater than 25 minutes:
- Repeat Phase I and II – for the opposite team that you started with.
Special Notes:
Pick only one workout – Alpha OR Bravo – Not Both.
Push Hard at the Actions at the Objective to meet the timeline, or plan to do a whole lot more.
Mission Success is getting in and getting out before reinforcements come. If you go over 25 minutes for Phase I and II of the AAO – you failed your mission.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Photo credit: News.navy.mil
Full Mission Profile: Surveillance and Reconnaissance
OPERATION: SNEAK AND PEEK
Situation:
Intelligence reports have confirmed that a newly formed extremist group, made up of some of the most aggressive members of known terrorist organizations, have developed a high tech training facility near the Syrian – Lebanese border on the coast of the Mediterranean Sea. The facility is reported to be state-of-the-art, where small elite units will be trained to conduct highly lethal missions. The facility is heavily armed, and equipped with an advanced security system that detects movement above 2 feet off the ground up to 500 meters from the facility . Small 2 man security teams have been seen via satellite conducting patrols approximately every 30 minutes.
Recent intel confirms that a small number instructors and trainees have been training at the camp and will host a demonstration for the organizations leadership in two days time.
Objective:
Small Special Operations team will execute clandestine water and land insertion and conduct surveillance and reconnaissance of facility. Team will provide human intelligence for direct action raid when main leadership members are at camp in approximately 48 hours.
Insertion:
Special Operations team will insert via submarine approximately 2 miles from shore, and dive to a position on the beach where there is little activity. After creating a hidden cache for dive gear, team will conduct 4 mile long range patrol to a position overlooking the facility.
Actions At Objective:
Team will lay up approximately 1 kilometer from facility and await radio confirmation that security patrol has made their rounds. There will be approximately 20 minutes to low crawl close enough to take useful pictures in three main locations, and then low crawl back to lay up point.
Extraction:
Team will extract via the same route as insertion and rendezvous with submarine.
Timeline:
The most critical element of the timeline is at the AAO. Recon cannot go beyond 20 minutes or detection of the team is certain. If team is detected, all members will be forced to go on E&E.
Escape and Evasion:
If team is detected, there will be a fierce firefight, followed by a hasty retreat along the same route as the insertion. Team will have exactly the same amount of time to execute the E&E plan as it took for the insertion. After that time the submarine will be forced to leave the area.
There are no further contingency plans.
FMP WORKOUT
Insertion:
Swim 2000 Yards with Fins (Combat Swimmer Sidestroke preferred)
Run 4 Miles
Actions At Objective:
3 Rounds of:
- 50 Mountain Climbers -
- Low Crawl 50 Yards
If performed in 20 minutes or less – go to Extraction / Over 20 minutes – go to E&E
Extraction:
Run 4 Miles
Swim 2000 Yards with Fins (Combat Swimmer Sidestroke preferred)
Escape and Evasion (only if you go over 20 minutes on AAO):
50 Burpees
Run 4 Miles
Swim 2000 Yards with Fins (Combat Sidestroke preferred)
Special Notes
It goes without saying that this FMP is a long one. Ensure that you hydrate properly before and during the workout.
Click here to see the Combat Swimmer Sidestroke
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Photo credit: Senior Chief Mass Communication Specialist Andrew McKaskle
Full Mission Profile – Fire Rescue
OPERATION: MAY DAY
Situation:
During a large Four Alarm Fire in an old area downtown, multiple engine, ladder, and rescue trucks have deployed firefighters to battle the blaze and rescue any trapped civilians.
Just seconds ago a MayDay call came in from within the condominium complex. The MayDay call is a radio signal of a lost/down/disabled firefighter. The call triggers immediate and focused rescue effort by the Rapid Intervention Team (RIT).
You have been tasked as a member of the Rapid Intervention Team – a group of 4-6 firefighters standing by at all working incidents to perform rescue of fellow firefighters with minimal loss of time.
The call reported that two firefighters had been trapped on the 16th floor of the condominium due to a structural collapse of a ceiling that was made up primarily of heavy wooden beams. Both of them are pinned under a beam and have sustained injuries. Both are alive and able to communicate.
The area of the collapse was used as a storage area of furniture, so there are expected to be heavy objects that will need to be cleared out of the way.
Objective:
Deploy RIT to Locate – Extricate – and Evacuate down firefighters.
Phase I – Locate
RIT will enter at street level and take the eastern stairwell to the 8th floor. They will then have to cross over to the other side of the building (due to damage of the eastern stairwell) and resume their ascent via the western stairwell. Once on the 16th floor, the team will proceed almost the total length of the building east to the area where the firefighters are trapped.
The extensive damage to the building will make navigating the stairwells and the floors difficult.
Phase II – Extricate
Heavy furniture and beams will need to be moved to access and then free the down firefighters. Minimal first aid can be given prior to moving, but it must be done quickly to minimize the possibility of another incident.
Phase III – Evacuate
RIT will carry down firefighters out of the building via the same route used to come in. RIT members will have to share the burden of carrying both members.
Time Line:
Conditions in the condominium are worsening due to continued fire damage. Smoke levels are rising, making it increasingly difficult to navigate.
RIT Rescue should be done as quickly as possible, to avoid any further incidents. It is not known exactly how long the building will be stable, but it is obvious that every second counts.
FMP WORKOUT
Phase I – Locate
Run 400 Meters
5 Rounds of:
-
- 10 Lunges (each leg)
- 10 Squats
- 10 Burpees
Run 400 Meters
5 Rounds of:
-
- 10 Jumping Lunges (each leg)
- 10 Tuck Jumps
- 10 Burpees
Run 400 Meters
Phase II – Extricate
4 Rounds of:
-
- 10 Deadlift (95lbs – light / 135lbs – medium / 225lbs – heavy)
- 10 Knees to Elbows
4 Rounds of:
-
- 10 Overhead Squat (PVC – light / 45lbs – medium / 95lbs – heavy)
- 10 Kettlebell Swings (35lbs – light / 53lbs – heavy)
30 Clean and Jerks (65lbs – light / 95lbs – medium / 135lbs – heavy)
Phase III – Evacuate
For a two person team:
10 rounds of:
-
- Fireman’s carry your partner 100 meters
- 25 body weight squats (both members)
Once each member of the team has done this – it will count as 1 round
For an individual:
4 Rounds of:
- 400 Meter 50lbs Sand Carry
- 50 Squats with Sand Bag
Special Notes
A special “Thank You” goes out to Mike Romo of the Albuquerque Fire Department for sending in the “spark” that lit this FMP.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Photo credit: Hardbuck
