OPERATION: HAMMER FIST

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OPERATION: HAMMER FIST

FULL MISSION PROFILE

SITUATION:

An African warlord, who has been in hiding, is beginning to resume his brutal attacks of jungle villages.  His activities include taking over a village, stealing from the villagers, and raping the women and killing the men.  Based on satellite images and human intelligence sources, a large contingent of the warlord’s army will be moving through the jungle later today to a location outside another village they plan to attack.

OBJECTIVE:

As part of a small Special Operations team, you will patrol deep into the jungle to a location they will have to travel through, and set up trip wires and booby traps for the foot soldiers that will precede the warlord.  Because the warlord will travel behind the first wave of foot soldiers, it is important that you set up enough traps to disable the majority of the scouts, then move back into a position to ambush the heavily armed force protecting the warlord.  You will need to move fast, as there is not much time.

FMP WORKOUT

PHASE 1 – SET UP BOOBY TRAPS

Max time – 1 hour

  • Wearing 20# vest.  Patrol to location – 3 mile run.

Set up maximum number of traps – each trap consists of the following:

  • 20 Push Ups
  • 20 Sit Ups
  • 20 Squats
  • Run 400 meters to next location.

You must set at least 10 traps in the 1 hour time limit.

PHASE 2 – PATROL TO AMBUSH LOCATION

  • Run 3 miles, doing 5 burpees every 400 meters.

You have 30 minutes to get to ambush site.

PHASE 3 – AMBUSH

5 Rounds of:

  • 10 KB swings (53#/35#)
  • 5 KB Snatch and Thruster – right side
  • 5 KB Snatch and Thruster – left side
  • Run 50 Yards with kettlebell
Notes:

How did you do?

Phase 1 – # of booby traps?

Phase 2 – time to patrol to ambush site?

Phase 3 – ambush time?

 

Happy Birthday Fredricks!

- Warning -

Full Mission Profile workouts are for elite athletes.
Not there yet?  Check out the Brass Ring Cycle.
*Full Mission Profiles are fictitious representations of possible real-world scenarios.
2017-01-10T19:23:20+00:00

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