Group PT Workout on Washington DC Mall

Running on a track

This morning I woke up at zero dark thirty and made my way to the Washington DC Mall to meet a PT group sponsored by the Lone Survivor Foundation.  As a guest PTer, I tried to give the wide fitness range civilian group a small taste of SEAL training. We did some of the basics and then added in teamwork drills and thinking games to the workout and they quickly merged into a quick thinking and creative unit.

Here is what we did:

  • Short jog 4-5 minutes and a light stretch
  • Jumping jacks 20

Warmup with Core

  • Crunches 20
  • Reverse crunches 20
  • Double crunches 20
  • Lift crunches 20
  • Right crunches 20
  • 4-count flutterkicks 20
  • Leg levers 20
  • Scissors 20

Plank pose variation for 5 minutes:

  • Regular plank
  • Side plank with roll (left)
  • Side plank with roll (right)
  • Left arm up plank
  • Left arm / right leg up plank
  • Right arm up plank
  • Right arm / left leg up plank

Pushups Leaning rest variations 5 minutes

  • Pushups 20
  • Leaning rest 1 minute
  • Pushups 10
  • Leaning rest with left arm up / right leg up
  • Leaning rest with right arm up / left leg up

Burpee / Pushup Running Pyramid:

  • 1 burpee, run 50m, 2 burpees, run 50 m
  • 3 burpees, run 50m, 4 burpees, run 50m 5 burpees...work your way up to 10
  • Repeat in reverse order (doing burpees or pushups)
  • =100 total reps

Note: It is easy to go to a happy place with a long, monotonous workout, and there's nothing wrong with doing that to get through some workouts and events.  However, I wanted to give the group of taste of staying engaged mentally (memorizing skills, facts, training, keeping attention to detail, communicating and moving together as a team) all while they were physically tired, stressed, hungry, etc.

Great job, you saw some of the skills it takes to be successful in the teams. It requires you to think, be tough, be a team player, react, and do what needs to be done while tired and never quit! Good luck and thanks for your participation with the LSF.

Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS).  There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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