What are you currently doing to prep for SFAS or SFRE

[mud slinger]

Day 1- Run 4-5 miles on fire breaks, chest and tri-ceps
Day 2- Bike " stationary " for 25-30 mins, back and bi-ceps.
Day 3- Ruck 4-6 miles on fire breaks, shoulders and neck.
Day 4- Run or bike.
Day 5- OFF

Before each gym workout I will warm up with 3 sets of 10 chin-ups, 10 cable shoulder raises, 10 one arm lat pull-downs and 25 push ups.

Once I hit the 6th day I will start back over on day 1.

Also since I am going to SFAS in June I try to do all my runs and rucks in the middle of the day.

* Ruck weight is at 55lbs and I never ruck run. I don't know the standards for SFAS but I'm at 1245-1330 minute mile pace and I feel if I go any faster I would be running.

Hope this helps some out. Good Luck with your training and SFAS.

[Team Sergeant]

Originally Posted by pink0wski

Day 1- Run 4-5 miles on fire breaks, chest and tri-ceps
Day 2- Bike " stationary " for 25-30 mins, back and bi-ceps.
Day 3- Ruck 4-6 miles on fire breaks, shoulders and neck.
Day 4- Run or bike.
Day 5- OFF

Before each gym workout I will warm up with 3 sets of 10 chin-ups, 10 cable shoulder raises, 10 one arm lat pull-downs and 25 push ups.

Once I hit the 6th day I will start back over on day 1.

Also since I am going to SFAS in June I try to do all my runs and rucks in the middle of the day.

Hope this helps some out. Good Luck with your training and SFAS.

I think I used to do your entire day 1 - 4 "everyday" (and then some) preparing for the SFQC........

(I was doing 75 miles a week just on the runs, 100 situps and 100 pushups to warm up before each 10-15 mile run.)

[mud slinger]

I will keep that in mind when I am training for " SFQC ".

[Team Sergeant]

Originally Posted by pink0wski

I will keep that in mind when I am training for " SFQC ".

Yes you do that. Many of us didn't have a "get ready" course for the Q-Course. You were either ready or you were not.

Just remember this post if and when you've spent twenty years in and some new guy posts the following:

"Yeah, Hi, I'm going to walk around that block three times and think about rucking real hard while I get ready for the SFAS-III, the precursor to SFAS-II, precursor to SFAS and then the Q-Course."

Then again when certain SF Commanders have a "mandate" that they will "graduate" a certain number of SF recruits something's got to give.

Enjoy your 4 mile runs, Spartan.

Team Sergeant

[ZonieDiver]

Originally Posted by pink0wski

I will keep that in mind when I am training for " SFQC ".

If your SA does not significantly improve from its current state, as demonstrated by this post, I'd say you have little chance of ever donning a Green Beret. MOO

[PedOncoDoc]

Originally Posted by pink0wski

I will keep that in mind when I am training for " SFQC ".

Does your name happen to be Rex Kramer???

(Sprinting back to my lane now.)

[MK262MOD1]

Ha

[mud slinger]

Thanks for the feedback and motivation.

For all users. How many miles do you run and ruck at one time/week?

[greenberetTFS]

Originally Posted by ZonieDiver

If your SA does not significantly improve from its current state, as demonstrated by this post, I'd say you have little chance of ever donning a Green Beret. MOO

Absolutely true young tiger,read and learn.........

Big Teddy

[Dusty]

Originally Posted by pink0wski

Thanks for the feedback and motivation.

For all users. How many miles do you run and ruck at one time/week?

100.

[02Prove]

Crossfit supplemented with long runs in the morning or evening.
I am still a long way away from SFAS though.

[rebilosserppoed]

I strongly recommend incorporating a climbing wall and climbing ropes into your workout routine. There isn't a better way to work out your forearms or grip strength. Reading the book "Get Selected" should be a goal for anyone serious about going to SFAS as well. The QP's offer a wealth of information on this site and it should be thoroughly searched. Thank you to the men who offer their wisdom freely.

[Sonofagunny]

Shooting for the Sept class.

Weekday Mornings I am PTing with the local SF Recruiting Batt. They regularly break us all off with runs, circuits, and ruck runs. My muscles burn most days...

I just bought a compass, local grid map, and protractor. I hope to find my limitations as a navigator and improve upon them.

I have finally broken in a pair of issue boots to the point where they are incredibly comfortable. I love these boots. Now I hear that SFAS has dropped all requirements on boots other than meeting AR 670-1, so I'm about to buy a second pair of boots to break in as soon as I decide which hi-fallutin' make and model to get.

I have two and a half months to continue my improvement. Any advice from y'all is very welcome. Thank you in advance.

[mud slinger]

Gunny, make sure that the boots you bring to SFAS have room for swollen feet. I brought two pairs and one I could not wear because my feet were to swollen, same goes with your running shoes.

[Trycycle]

Originally Posted by mud slinger

Thanks for the feedback and motivation.

For all users. How many miles do you run and ruck at one time/week?

37 this week.