Archive for the ‘Corps Strength’ Category

Corps Strength – It’s not Exercise, It’s Therapy

Saturday, February 4th, 2017

I’d say that it’s a pretty safe bet that the vast majority of the people reading this have a Military, Law Enforcement, or other 1st Responder background. It’s also a safe bet that we come from every location, color, race, size and shape on the charts. However, as different as we may look, we have many things in common. As a group we entered these occupations knowing that making a lot money wasn’t part of the deal, nor did we go this way because we thought it would be easy, inside work. So why were we looking for something hard, something different, something most people wouldn’t do? Why did a dangerous, arduous life appeal to us? Hard to say exactly, but if you ever tried to explain this to someone who doesn’t get it, you know what I mean. This stuff either appeals to you, or it don’t. I say all this just to point out that most of us who do these things, have a part of our DNA strand that is just wired a little different than most folks. I’ve heard it called the “Warrior Gene”. Some studies have linked the Warrior Gene to increased risk-taking and aggressive behavior. People with the Warrior Gene are not necessarily more aggressive, but they are more likely to respond aggressively to threats and conflicts. We also tend to have high expectations from people (ourselves especially), a low tolerance for failure and bull shit excuses. Then there’s the very common short fuze when we encounter people (or a system), that stops us from accomplishing something. Generally speaking, it’s at least one explanation to why we don’t always play well with others, especially when we’re thrown into the general population.

This mutant gene isn’t just about being an obnoxious prick, it does come with some good stuff too; A high pain tolerance and a stubborn ability to keep going when most others would have quit, a strong set of personal values, like extremes of loyalty and reliability are some, there are many more. I say all this as I think everyone who feels they have may this gene, may want to consider adding an activity to your current workout routine. Not just for health and fitness, but for sanity. That being some type of “combative”. Now we all know that PT helps lower stress, it’s one of the biggest benefits other than just health and fitness.

However, I’m talking about something on the next level of stress relief, that being some type of martial arts training. Over different times in my life I’ve been seriously involved in Karate, Wrestling, Judo and Boxing. I’ve also trained in the basics of Krav Maga with some Cop buddies and of course I put in my time with the Marine Corps Martial Arts program when I was on active duty. From that experience, I think that there is something about participating in those types of activities that provides an outlet for stress like no other. It really gives you a way to vent, without the serious injuries and legal issues that can come with; as one old Gunny I worked for called: “Going Half Apache”, when your pissed off.

Now I haven’t seriously been involved with any of these sports for years, as having the extra time for that in my life has passed for the most part, However, there is one way I do get my combative fix, it’s with the big heavy bag hanging in my garage. At least 2-3 times a week I get it even with the world by just pounding the shit out of that bag. This is something I’ve done since I was in high school and for pure stress relief, there is nothing that matches it. I like to say; it’s therapy not exercise. Beyond the obvious exercise, it very quickly takes the edge off your attitude, I’ve always thought it’s kept me out of jail more than once over the years too, as besides not hitting back, a heavy bag doesn’t file charges.

Plus, there is no doubt that a few 10-15 minute (more if you need it), sessions a week will add some real benefit to almost any PT routine. It builds a certain type of strength and endurance that you really can’t get any other way. If you have no experience with hitting a heavy bag, get someone who does show you how to execute the basic punches properly. Besides a quality heavy bag, you need to get some wraps and gloves to protect your hands. Yes, It’s a few bucks up front to get some quality gear, but after that with very little care, it will all last you many years. My heavy bag has survived about a dozen PCS moves. I even had it smuggled in and out of Iraq to help keep me sane there. You could also join a gym that has a bag you can hit, but IMO it’s better to have it at the house, where it’s ready to take a beating 24/7.

To add a new twist to your PT routine (and help keep you out of trouble), it’s well worth the investment. Give it a try.

Semper Fi


Corps Strength – A New Year, Needs A New Plan

Saturday, January 7th, 2017


This past week I was up at my parents in New York for the holidays. As fate would have it, a bunch of friends I hung out with in high school were having a get together and I was invited. I hadn’t seen many of these guys since I enlisted in the Marines, so it was a good time to see them and catch up over a few beers. At one point an old buddy took me aside and told me that he had heard about what I do for a living and asked for some advice on losing some weight and getting in better shape. He had gained quite a bit of weight since the days we were on our HS wrestling team together and a lifetime of construction work gave had given him some injuries and health issues also. We talked for awhile and I got his address to send him a copy of my book, to help get him started. We had a good conversation and while I’m hoping for his success, my long experience tells me otherwise. Not to be negative, but I’ve seen this movie too many times and know how it normally ends.

Now, New Years resolutions aside, there is one main reason people fail to achieve their fitness goals and it’s probably not what you think. It’s not because people are stupid, lazy, weak willed or really aren’t serious. The main reason is that they set themselves up (unconsciously) to fail before they even get started. How? No (real) plan and unrealistic goals. “Lose weight and get in shape” isn’t a goal. “Eat better” isn’t a plan. A plan is what you’re going to do daily. When? Where? With what? How are you going to specifically change your diet? How you are going to measure your progress? You have to think about these things and honestly they aren’t all that complicated, but they do require some thought and must be done if you expect to succeed. This is especially important if you haven’t exercised in a while. With that your plan also has to first be developed around real goals and if your goals aren’t realistic, your plan is dead on arrival.

Now, what do I mean about an unrealistic goal? First off, I will never be one to tell anyone they can’t do something, as over the years I’ve had too many people try to tell me I couldn’t do something. Setting high goals in of itself is not really the issue and I find most people understand that. Fitness goals range widely from person to person in any case. The issue is the unrealistic expectation of how quick people think they can reach a goal, is the real problem. People who have hardly done any serious exercise for years, will often set out with very lofty goals (and expect quick results) for themselves. This is especially true of former athletes and military people, who have fond memories of their glory days as athletes and hard charging young troops, and feel that with just a little effort (and short time) investment and they’ll be right back to that. I get that confidence, trust me. But, I also know from long experience that is not the reality. The fact is this is a very common trap that people set for themselves, the trap of instant results. To be truly successful you have to think long term and give yourself much more time than you probably think you need. Have some patience bro, what’s the rush anyway? I’m sure the vast majority of you reading this don’t have a PFT/PRT in your future. The point is that you do eventually get there and then; stay there. As I always say “Long term results, not short term fixes” is the only successful mindset for maintaining fitness and a healthy weight. It doesn’t matter what your goals are either. It could be to run a marathon, lose 25lbs, hike a mountain, or all of those. They all require a plan that is broken-down into daily effort and evaluation. Legendary football coach: Vince Lombardi said that “Our character is formed by the small choices we make everyday”. Your health and fitness are formed the same way, small everyday efforts made over the long term, a lifetime in fact. Sit down and come up with some real goals and a detailed plan that supports those goals. Give yourself a break on the amount of time you need to get there and then just get to work, one day and one meal at a time. This isn’t as hard as people make it, IF they don’t make it so. My book can help you get started, but in the end it’s up to you. Step #1 is to change your thinking and the rest will follow.

I hope the start of the New Year finds everyone healthy and ready to kick off 2017. Needless to say 2016 was one for the books and 2017 looks to be more of the same. So buckle up your chin straps people and get some!

Semper Fi


Corps Strength – “Get it done.”

Saturday, November 19th, 2016

It was one of those perfect Southern California winter days; Sunny, warm and crystal clear. Dec of 1981 and I was just another young Marine PVT in the 2nd or 3rd week of Infantry Training School (ITS). My platoon was busy digging into some C Rats after a fast ten mile hump out to one of the many training areas on Marine Corps Base Camp Pendleton. Our main instructor was a young Cpl, a sadistic prick (who later retired as a Sgt Major), but at the time was only a year or two older than most of those in his charge. We were there that morning to participate in one of the many live fire exercises that we would do during our month long course. I was just about to break open my own can of “Beef and Rocks” when I heard our Cpl’s familiar bark. “Where’s my Donkeys at?” This was a signal to me, my best friend and a couple of others (that he had singled out early in the training cycle), to come forward and “volunteer”. In most cases this meant we were going to have to carry, or go get something for him; like his folding chair, coffee thermos or ice cooler. In any case it wasn’t something that was going to be fun, but honestly the “Donkeys” were kept off the real shit details and every time we humped his cooler of beer, we always got one.

Anyhow, this was going to be different. In front of us were about 50 new, sealed ammo cans of 5.56. “We got the duty” He laid out, as he spit some tobacco juice on the ground. “We (meaning us) need to get that ammo to the top of that hill.” He pointed to a very steep, sandy and rocky hill that was about 200 yards to the top. When I looked up at the summit, I could see some other instructors up there already. I figured we would be shooting from one hill to another as another platoon ran below us to get to an assault position. In those days our training consisted mainly of just three things: (not counting the nonstop field day of the squad bay), humping, running and shooting, most of the time in combination (it was great). There were four of us assigned this task. We looked at the pile of cans, the steep hill and the rest of the platoon enjoying their chow. Sensing what we were thinking, our fearless leader dropped into his folding chair and added: “Donkeys eat when they get done working, get it done.” We each grabbed two cans and started up. It was hard work and took about 4-5 trips each. I was in outstanding condition having recently maxed the Marine Corps PFT and was pretty well used to those hills at that point, I could hump a heavy pack all day, but I never had to do this particular task before. I didn’t have a real problem, certainly not as hard a time as some of the others. But I never forgot how hard that hour was lugging those heavy ammo cans up that hill. I was also surprised how tired I was afterward and sore the next day? It was a real introduction to what they call now: Functional Fitness. Or should I say a lack of it. It made an lasting impression on me that being in top shape was more than just running, or doing pull-ups.


From that point on I almost always included some type of training with ammo cans. Mostly with two .50 cans. Fill them with sand they are about 30lbs, with rocks almost 40. Funny thing is that now many years later, this is standard training for Marines and part of the Combat Fitness Test, (CFT). However, I’ve been using them for over thirty years and still do. I use them and train my international students with them. They are an inexpensive, versatile and effective training tool. You can get them used for about ten bucks each at any military surplus store and if you don’t dump them on concrete they will last though many years of hard use. In my book Corps Strength, I lay out several ways to use ammo cans in training. They can be used by themselves or in combination with other types of functional training (like with a weight vest) for a real ass kicker. This type of training isn’t bodybuilding, or sports conditioning, but for toughening and conditioning your whole body to handle real world stuff, especially your back, legs, grip and shoulders. Plus, there is just something motivating about throwing around some ammo cans for PT, at least to me. So if you want to add something different and effective to your workout, without spending a lot of money. “Get it done” with a couple of (filled) ammo cans. You’ll find them to be a great training tool and always will be.

Till next month,

“Be safe always, good when you can.”

Semper Fi


Corps Strength – Living Poor and Feeling Rich, or Living Rich and Feeling Poor?

Saturday, October 8th, 2016

First off, I apologize for being a little late with this month’s article. I just returned from a month’s deployment to East Africa: Comoros and Madagascar specifically. As part of my job here at the International Training center, a couple times a year we take our show on the road to do some training in other countries. While the travel is sometimes long (almost 25,000 miles for this trip, as I no shit traveled by plane, train, automobile, rickshaw, horseback and on foot), I still enjoy the experience. Mostly, as I think I learn more from my students (and their countries), than they learn from me and this time was no different. We held training every day on different bases, but I had a lot of opportunities to observe their own training and see a lot of the country. It was a busy month to say the least.

As I usually do on these trips, made some time to PT with my students. Their PT routines were the standard issue for Africa that I’ve seen for years; lots of running, calisthenics and soccer. The infantry guys also do a lot of humping with packs and running with weapons. We even humped a couple of mountains together. There are no weights, no cross fit, etc. type training to speak of. For the most part, they are in pretty decent condition, good runners especially. Tough, lean guys for the most part, this is nothing new.


Now as a trainer, I also take an interest in what they eat. Needless to say there are no special diets going on here. Many of these countries are only a few short steps from starvation, so eating isn’t thought about the same way as it is in the United States. Supermarket type places to food shop are far and few between, and are priced for rich tourists and a few high placed locals only. Everyone else gets their chow from open air markets. Very little refrigeration and NEVER any ice here; Fresh fish, butchered meat, vegetables, fruit and everything else is just piled on tables for sale. Loaves of bread are stacked like firewood. Rice and flour are measured out of the sack and there are plenty of live ducks and chickens for sale. If you’ve ever been to one of these markets you never forget the sight and smell of it. In other words this isn’t your local farmers market that sets up in your hometown square on Saturdays in the summer. This is everyday life and it’s as raw and un-sanitized as you are now imagining.


Now you think with these unfiltered conditions and simple diet these people would be on deaths door? I found the opposite to be true. Most of the people I saw were healthy, thin, muscular and hard working. Most doing serious hard physical labor every day to make ends meet, including the women and children. Not much of a welfare program here, you work or you don’t eat is the basic idea. Just for one example; Madagascar has one the largest brick making industries in the world, due to the rich clay that is everywhere. I saw tens of thousands of small brick making operations going on and with that I saw a conservative estimate of several million bricks, all of which are made completely by hand. I watched people of all ages making, stacking, curing and carrying these bricks. It’s no joke back breaking work, no shade either.


Their simple basic diet of real food fuels all this work, as I saw very little processed food of any type. The butter and milk we saw was all full fat and the sugar was raw brown. There was no fast food, other than soda, which is very popular. Even in the huge capital of Antananarivo (over 1.5 million people), these open air markets are the norm for the vast majority of the people. They do use plenty of local (hot) spices to jazz up the simple fare, but little else. We pretty much ate like the locals the entire trip and we didn’t get sick, nor get the shits the entire trip (we only drank bottled water, I’m not that brave, or stupid). Our rep from the Embassy told us that when local people eat processed food, and sleep in AC they get sick. They know this from when they hire locals to work at the embassy and the hotels.


The funny thing is that you also see very few overweight people. I saw lots of older people working, walking and carrying heavy loads along the roads with everyone else. The roads are very crowded with people walking and riding bikes. The other thing you notice when you meet the people is generally how happy they are? Families are together all the time, working, eating and living. They don’t seem to be burdened with stress and worry, even though their circumstances would be considered dire by any standard that we go by. They value family, their faith (I seen all faiths there) and enjoy the simpler things in life as most have no TV either. Now you could say that they are just ignorant, simple peasants and aren’t smart enough to know any better. So I guess you need to be educated and have 300 cable TV channels to be miserable? Ok got it.

After a few weeks you kind of take all this for granted, then I got on a plane backs to the states, landing in Atlanta. As soon as you land the first thing you see is the over whelming number of obese and obviously stressed out people in the airport. Not a few, but frankly a large majority and of course every few yards is another fast food place, most with a long line of fat bodies waiting to get their fix. It’s a sad fact that we are the richest people in the world money wise, but in many ways we are the poorest. Maybe we could learn some simple lessons from some of the poorest countries in the world. Stay active, if you don’t have a physical job, get some regular exercise. Eat real food, simple food from the earth, not a plastic box. Along with that relax a little and try to keep things in perspective, in the end nothing is more important than your family when you get right down to it.


Now before you say it don’t give me this crap, that if its so great move there? I’m not going anywhere, not for money, free beer or virgins. I’m an American, who has fought for this country all my adult life and I continue to serve. I’m staying regardless, even if I have to the last man standing holding the flag. My point is that with all our wealth, all our greatness, I feel sometimes that we are rotting from within, and we could do better as a nation, starting with our health and attitude. Enough ranting for this month.

Be safe always, Good when you can.

Semper Fi

Corps Strength – The Real Benefit

Saturday, August 27th, 2016

As a member of the military, maintaining a high level of fitness is an obvious (should be anyhow), requirement. Of course the actual level will be determined by your MOS requirements, as rear echelon personnel aren’t going to be required (or given the time), to maintain the fitness levels of Special Forces folks, nor should they be. In the same respect Wild Land Fire Fighters and Search and Rescue teams must have a higher degree of physical readiness than your average fireman. Having said all that, what about everyone else? The overwhelming majority of people in the U.S. don’t have a physical requirement (like a PFT) to maintain as a condition of employment. So most will have their own standard to go by and this varies widely from absolutely nothing, to people who participate in triathlons, adventure races and other recreational sports that are extremely fit (and work very hard to get and stay there), regardless of age or gender.

Most of the people I know, are just happy to try and keep their weight down and do a little exercise/sports here and there for their health or recreation. I have a few friends that are serious weekend athletes, but not many. I think the attitude about fitness is more: I don’t really need much, I don’t have time for much, or frankly don’t think about it much. As a career Marine and now someone who trains others in fitness, my life has been much more focused than the average person on this subject, as it’s always been part of my job. So most people would say, that’s good for you, but I don’t need it.

However I will contend that maintaining a high level of fitness will add many collateral benefits to your life, even if you have no employment or sports related need. The most obvious are the overall health benefits that rigorous exercise provides. BTW, I’m not talking about weekend softball or walking around the block here, but a several hours a week no joke program. It makes it much easier to maintain a healthy bodyweight. It simulates your immune system, making you less susceptible to sickness and disease. Your internal organs operate more efficiently, giving you more energy and mental acuity. People who exercise at a high level also experience less stress and have an overall better attitude about their lives. All of these are well known benefits of maintaining real fitness and in fact, there are many more, too many to list here.

There is another big benefit that I experience all the time that isn’t as well known, but may be one of the greatest benefits, if not the greatest. That being the opportunity for shared experience with friends and family. I’ll give you a recent example. Last month I got some leave and went north to spend some time with my parents in Upstate NY. It’s been a long tradition in my family to spend as much of our summer in the woods as possible, camping, hiking, fishing, etc. With my two boys and their cousins growing up, the past ten years or so this has stepped up a few notches to some serious hikes and rock climbing treks. Due everyone’s busy schedule this years event was to be made up of myself, my nephew and youngest son. My nephew is presently enrolled the ROTC program at UVA and my youngest son is a competitive sport climber. Both are in outstanding overall physical condition in their early 20’s.


This past month they came up with a proposed plan that we backpack into the Adirondacks and make a one day “test of manhood” hike. The plan was to hike four of the highest mtns in NY State (to include the highest: Mt Marcy), in one big loop. Up and down four steep and rocky mtns in one day. Of course I agreed and we planned it all out and did it a week later. It was a ball buster that took about 13 hours, covering almost 20 miles and over 10,000 ft of vertical climbing; a good part of it was hand over hand scrambling. We pulled out at 0330, to be on Mt. Marcy at sunrise and got back to camp about 1700. It was tough and if I said I wasn’t tired at the finish, I’d be lying. The boys were tired for sure also, however it was fun as hell. Afterward we sat around drinking Maple Flavored rum and warm soda in the dark; tired, scraped up, sunburnt, bug bit and laughing about the times we busted our asses on the slippery rocks and the nut shrinking ice cold stream we swam in during the way. These shared experiences are something you cannot buy, and you could never do if you aren’t in good shape.


My brother in law (3 years younger than me) is very overweight and out of shape. A good man, but he never saw the benefit of trying to keep himself in shape. When we returned from the trip I watched him listen to his son’s story of our trip. I could tell from the look on his face he wished he could have been with us, but he also knew he couldn’t have made a mile of that hike. The bottom line is that he missed out on a wonderful opportunity to spend some “Man Time” with his son. Made me sad to see this, especially when I know with some effort over time, he could have gone with us. Of all the PT I’ve ever done in my life and trust me when I tell you it’s been a lot. Maintaining my fitness for nothing else than to not miss out on times like those, is far beyond the time and effort I’ve put in for it. In the end compared to your health, it may not be the best benefit, but it is certainly is the best reward. Back to Africa for most of Sept to train some people. I’m sure to have something to share with you from my trip. Till then:

“Be Safe Always, be Good when you can.”

Semper Fi


Corps Strength – It Is What It Is

Saturday, July 23rd, 2016

Recently the Marine Corps announced some big changes to their physical readiness program. There are some sweeping changes to the standards for the Physical Fitness Test (PFT), Combat Fitness Test (CFT) and the to the Body Composition Program (BCP). After reading the new order, I saw some things in there that I think are good and some things that aren’t so good. I won’t comment here on every detail, if you’re interested you can read it all for yourself at: USMC Fitness.


Over my 28 years on active duty, I heard a lot of complaining about the PFT and how it didn’t measure basic fitness (BS) and listened to even more whining about the Hgt/Wgt standards being too strict (more BS). However to try and improve things the Marine Corps added body fat % measurements to take in account different body types, and a few years back the CFT came out in an attempt to better evaluate “Combat” Fitness vs. just Physical fitness. IMO any “Combat” test that doesn’t include a timed forced march with full gear isn’t a real test of combat fitness, but that’s another story.

The real story here is the (under the radar) overall lowering of standards in the new order. I’m sure the Marine Corps would push back hard on that one, but if you read the details (like I’m prone to do), you find a very reveling statement in the Marine Times article on this by Brian McGuire, deputy of fitness branch for TECOM’s standards division. When asked why even have the addition of a new push-up vs. pull-ups option? McGuire said it was because the Marine Corps didn’t “want to create a manpower problem by having some female Marines failing.” If that isn’t a lowering of standards to allow you to keep people in that can’t meet a standard, I don’t know what is? I knew when they started talking about a pull-up requirement for female Marines, something like this was coming. IMO you were never going to be able to enforce a minimum pull-up standard for females. Those of us that were in the ranks knew it wouldn’t work. But since the order came out to open all combat MOS’s to females, you had to now come up with a way to make easier for them to get there. So here you go.

The other bad part of this is, that once you lower a standard for one group (females), to be fair you have to lower it for the guys, who can now also opt out of pull-ups, for the much easier push-ups. Now to be fair, they have put in an incentive that you can’t gain a max score unless you choose pull-ups, but that’s on the high end. The more important part of any test is what the minimum standard is, as not many people will ever achieve the max score, never did and never will.

It just may be the old Master Gunny in me, but my thoughts on this are simple; to maintain a superior fighting force you need high physical fitness standards, that’s high minimum standards. If you do some fancy adjustments to make things look better, but in the end you make it easier for those on the lower end to pass, it’s just a lowering of standards, to me it’s just that simple.

Recently I took a class of International Students up to MCB Quantico, VA for a tour of the base and several of the training units there. TBS, OCS, SNCOA and the Martial Arts Center. My students were impressed by everything they saw, (Especially the Marines themselves). As were leaving the Martial Arts Center there was some discussion about fitness standards and one (older) student made a remark that he didn’t think that it was fair that we would expect older Marines to maintain a high fitness standard, as they wouldn’t be able to do it? As we were passing a set of pull-up bars, I felt I needed to make a point about standards.

I took off my suit coat and challenged the group to a pull-up contest right there (in the 90 degree heat). When it what was over, the score was; old Marine in the tie – 18, next best student; Nigeria – 16. The point was this, either you can do it, or you can’t. If you can’t, then you don’t make the team and age or gender isn’t an excuse, sorry.


This week I’m off to climb some mountains on some well earned leave. Till next month, be safe always, good when you can.

Semper Fi


Corps Strength – Step It Up

Saturday, May 28th, 2016

In my opinion one of the most basic measures of useful fitness is the ability to carry a load. No smart ass not that type of load, LOL. What I mean is the sheer physical ability to carry something from one place to another, this is nothing fancy, it’s just about getting that whatever, from here to there. Infantryman , Urban and Wild Land Firefighters, SWAT guys, lumberjacks, masons, etc, all have to deal with moving weight around and there are many other jobs that require you to lift and carry weight.


This straight forward ability is a real measure of overall body strength, endurance and durability. It also has a tough mental component as it can only really be developed through hard grind workouts, however as a foundation of fitness it has no equal. Now having said all that what is the best way to obtain and maintain this component of fitness? In the military forced marches with heavy packs is the go method to for them. Firefighters and SWAT guys train with gear and workers that have to bear weight do so every day as part of their jobs. But if your a person that isn’t in one of these occupations you can still gain a lot of benefit from doing some training in this area.


For myself and others I’ve trained, I’ve seen the best results (in the shortest amount of time) from stair climbing with a weighted vest. Now while from time to time I do some long hikes humping a heavy pack, but for really digging into this, I find weight vest stair climbing is the best. I’m not talking about running up and down stairs, which without a vest is mostly an aerobic workout, but deliberately paced weighted walking up and down stairs. One good thing about stairs is that they are pretty much every where; indoor fire escapes are in every building and outside there are parks, sports stadiums and many other places that have some great places to climb stairs. Here on base where I work there are several places, but my go to is a 44 step outdoor fire escape on the base auditorium building. Once a week I throw on my 40lb vest and stair climb. I walk without holding the rails on the way up, but do so on the way down to keep from busting my clumsy ass. Normally I will do around 45 laps in an hour (51 is my PR). Now that may not sound like much but look at it this way. The standard amount of steps per floor in a new high rise is 12. So 45 laps of 44 step is 1980 steps (counting up only), or 165 floors. Look at it this way, that’s the equivalent of climbing the 104 floors of One World Trade Center with an additional 61 floors. It’s a tough workout and though I normally run 2-3 times a week otherwise, this hour of stair climbing is a much harder overall body workout than running or lifting weights. My legs, back and hips are always sore the next day. It’s not easy, and at times a little boring, but I do it asI know it provides me a level of conditioning no amount of just running or gym work ever would.


The weird thing is I’ve had more than a few people attempt to caution me as too the long term effect of this workout on my back and knees, but I’ve been doing this exact type of workout for many years and never had any injuries from it. In fact it’s been the opposite, I think it has helped me prevent injuries by strengthening the core muscles and other tissue around my joints. I feel the immediate benefit when I go backpacking with my sons. We are doing some rock climbing and backpacking in the Adirondacks and in Yosemite this summer and I know by investing an hour a week in this workout will have me in prime condition for those trips. I highly recommend this for those who want to take their conditioning to a higher level without a large time investment. Start with a light load and short time and increase as you get used to it. Be sure to warm up well prior to and stretch out thoroughly at the end. Be cautious coming down, you don’t need to rush and I would recommend never to run on stairs with a weight vest, to easy to fall and get hurt. Give it a try, it’s not easy but well worth it if you are looking for a way for you to amp up your core fitness.

Be Safe always, Good when you can

Semper Fi


Corps Strength – The Choice Of Fitness

Saturday, April 30th, 2016

Most people understand that when you decide to make the military a career, it’s going to be hard on your body. It’s part of the deal we make with Uncle Sam; especially so for those serving in the combat arms of their service. Now if we’re lucky (and we work at it), we’ll make it to the end of a military career in one piece and without too much wear and tear on our old ass. Yes; aches, pains and some worn out body parts are unavoidable, however I contend that other than a real disability, you can still maintain a surprisingly high level of fitness at any age. Not always easy to do, but not as hard as some people may think either. I offer a recent example of why this is important for anyone who wants to continue to live life fully for as long as possible.

Over the past two weeks myself and an active duty Sailor deployed to Antigua to train some of their Army, Coast Guard and Law Enforcement personnel. The instruction was classroom only, focused on Force Protection, LOAC, ROE and some basic leadership topics. They were good students and the classes went well. We enjoyed some perfect caribbean weather and a relaxed schedule that allowed us plenty of time to see the island. Antigua is well know for its warm clear water and seafood and we got to do a fair amount of snorkeling. (My training partner doesn’t dive, so we were limited to snorkeling).

Taking advantage of this we went out a few times with the intent of gathering some lobster and conch. However the pickings were pretty weak around the close in reefs. Our students told us we needed to get a boat and go out to the more off shore reefs. Despite some promises, a boat was never produced. So a few days before we were scheduled to depart, I suggested to my partner that we just swim out to one of the reefs that was off shore from the base we were staying on. We had been told that this was especially good hunting as that area was off limits to civilians, but we had permission to go there.


He begged off as the the water between the base pier and the reef was about 60 feet deep and at least a 1/2 mile out as years ago the British had cut a deepwater channel for their larger ships. I had made open water swims of over a mile (yes, it had been awhile) before and I didn’t think this would be an issue, but he wasn’t that confident in his swimming ability so he decided he would rather stay near the pier. I was determined to try for some lobster and conch so donning my gear and grabbing a mesh bag I headed out alone. The water was crystal clear and piss warm with no current to speak of and I made it to the reef pretty quick.

From there I made dozens of dives to depths of up to around 20ft off the reef to gather up a bunch of conch but, despite a lot of looking, no lobster. After a couple of hours I had completely filled my bag and decided to head back. Now in case you haven’t done it, swimming with about 20lbs of conch isn’t easy, (they don’t float). It was a pretty tough and slow swim back. A couple of times I considered dumping the conch, but thinking of how good they would taste, I swam on.


Eventually I got back to the pier where my partner was waiting, empty handed. With some ice cold beer we cleaned up the conch and the next day the chow hall made us an awesome stew from the fresh conch meat and we had enough for our whole class. The obvious fact here is that if I hadn’t maintained my fitness at a high level, this great little adventure would have never even had a chance to leave the pier, (or I could have drowned on the way back) and this is just one example of how I’ve been able to take advantage of many opportunities like this over the years and that is not by chance, but a conscience choice.

The main point here to consider is that we will all make a decision on how we want to live our lives. This can be a un-conscience or conscience decision, but you will make it, one way or the other. You may decide that there are some things you want to experience and you know they will require a high level of energy, health and fitness to really enjoy. To choose this option will take some effort and discipline to get and stay in the condition you need. The second choice is easy, just kick back and become a spectator. No effort, no pressure, just relax, let other people have the fun. If that is good enough for you, fine, however It’s not for me, nor do I think its for most of the people reading this.

At age 56 I’m not going to deploy back to Iraq, but there is many things I want to do yet and they involve mountains, oceans, bikes, skis and kayaks. Not Tv’s, computers or hammocks. If you feel the same way, make a conscience choice and get your ass in the shape you need to do what you want to do. My book can help show you the way and honestly t’s not that hard, but you have to make the choice. BTW shining a chair with your ass isn’t a real choice for guys like us, but I’m guessing you know that already.

Be safe always, be good when you can

Semper Fi