SlaySession #20 – St. Patrick’s Day 40’s

As St. Patrick spent 40 years helping the Irish people, we will be doing 40’s of our own in appreciation. That’s 40’s as in numbers of reps, and not 40’s as in Edward 40Hands (don’t be that guy).

I pulled out an old one from a database known as my Father’s wise philosophies, “Excuses are like @$$holes, everyone has one.

 

Warm-up

50 yard build ups – Start at at 25% speed. Get to 25 yds and be at 50%, and reach 50 yds at 75% (Four Times)

Highland Fling – Do a full body cross over for a 40 times ( Do it Twice)

Lateral Step Squat – Set up 10 yards away face to the side. Side step into a squat until you get to 10 yds. Then go back facing same direction. (Twice)

40 yd Push-up to Build-ups – Start at at 25% speed. Get to 15 yds and be at 50%, and reach 30 yds at 75% (Four Times)

SlayTime

In and Out Push ups – You can youtube it if need be, but it’s one pushup hands inside and one outside until you get to 40.  (twice)

Planks – Do 40 seconds in the front plank, 40 seconds on right side plank, and then 40 seconds on your left side plank. (Tree times… yes tree… as in how Shane my Irish roommate says three)

40 Meter Sprints – Start the first one at 90%. Then 100% every one after. Take a 20 sec break between each sprint. (Ten Times)

Ball Throws  – Take a heavy ball and start at the 1 yard line. Get on your knees, and then explode up with the ball throwing it as far as you can. Throw it 40 yards, and then go back 40 yards. (Three Times)

Don’s special add-on:

Do 10 In and Out Push Ups, and then go right into 30 seconds of Planks on each side and front. As soon as you’re done with the planks go right into a 40 Yard Dash. Jog back and do another set of Ball Throws.

Do me a special favor this weekend. If you are old enough to partake in alcoholic beverages please do so responsibly. Last thing anyone wants to hear is bad news. There are tons of apps out there to help you get home. Use one! (off soapbox)

SlaySession #20: Two-A-Day Thursday

To help my kind-of-chunky Guinness-drinking roommate (who happens to be the Marketing Director at Sandboxx) I have started doing two-a-days with him. Maybe it’s for personal reasons (I’m not fat… ok?)… maybe not. You’ll never know.

I pulled out an old one from a database known as my Father’s wise philosophies, “Excuses are like @$$holes, everyone has one.”

Warm-up

Highland Fling – Do a full body cross over for a four count 15 times ( Do it Three Times)

50 yard build ups – Start at at 25% speed. Get to 25 yds and be at 50%, and reach 50 yds at 75% (Four Times)

Lateral Step Squat – Set up 10 yards away face to the side. Side step into a squat until you get to 10 yds. Then go back facing same direction. (Twice)

Inch Worms – 10 yards there and back (Twice)

SlayTime

Burpee Frog Jumps – Instead of jumping up at the end of the Burpee, you jump forward into a frog jump. 25 yds there and back. (Twice)

100 Meter Sprints – Start the first one at 80%. Then 100% every one after. Take a 30 sec break between each sprint. (Nine Times)

Pull-ups – Take whatever your max is and divide that by two. Take that number and do  that many pull-ups 7-10 times.

Bicycle Crunches – Full extended cross body crunches for a four count 20. (Three Times)

Don’s special add-on

Gains are made in two ways… the kitchen, and with sweat. I don’t think you’re doing these in the kitchen… so get to sweating. Then go home and do 15-20 mins of nutrition research. You’ll thank me later.

How to score the Marine Corps Combat Fitness Test

marine corps combat fitness test maneuver under fire

You’ve heard the phrase, “Every Marine a rifleman.”  It’s true.

It’s also generally true that Marines stay in great physical shape.  According to USMC policy:

Every Marine must be physically fit, regardless of age, grade, gender, or duty assignment…

One way the Marines maintain and test their fitness levels is through the Combat Fitness Test, or CFT.

The purpose of the CFT is to assess a Marine’s physical capacity in a broad spectrum of combat related tasks.

Basically the CFT exists to test how fit a Marine is.  Through three events (Movement to Contact, Maneuver Under Fire, and Ammo Can Lift), a Marine’s combat fitness level is assigned a numerical value.  This value is used for a number of different things, chief of which is as a way to compete for promotion.

So how can you make sure you’re actually competitive?  Well…look at the numbers.  The newest CFT standards and how to score your results were released in mid-December 2016, but here they are to make life easier for you hard-chargers.

usmc combat fitness test minimum standards
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usmc combat fitness test class
Classes

Movement to Contact (MTC):

Male
Female

Maneuver Under Fire (MANUF):

Male
Female

Ammo Can Lift (ACL):

Male
Female

Military prepping for Trump’s inauguration

soldiers secure a helicopter landing zone

January 20th will mark an important date in history; for better or for worse.

And no matter what your political views are, the Presidential Inauguration is a pretty cool thing. But the event doesn’t just happen. Lots of prep work goes into making sure everything goes off without a hitch.

Joint Task Force – National Capital Region (JTF-NCR) is the group that makes sure the entire inaugural period (basically this whole week) is supported by the military.

joint forces color guard passes the steps of the capitol

According the JTF-NCR website:

Military involvement in the Presidential Inauguration dates back to April 30, 1789, when members of the Continental Army, local militia units and Revolutionary War veterans escorted George Washington to his first inauguration ceremony.

West Point cadets march in presidential inauguration parade

All told, we have had 66 presidential inauguration ceremonies.  That’s a few more than the number of presidents we’ve had (43 before Trump), but FDR had a lot to do with that.

How does the military support the inauguration? Here are some of the ways the military will play a pivotal role in this week:

  • Rehearsal, Rehearsal, Rehearsal – Jan. 15th
  • Wreath Laying Ceremony at Arlington National Cemetery – Jan. 19th
  • Inaugural Parade – Jan. 20th
    • Military marching bands
    • Color guards
    • Parade of troops from all the services (active, reserve, national guard, & service academies)
  • Inaugural Ball – Jan. 20th

JFK and Jackie at Inaugural Ball

the clintons and the bushes at inaugural ball

Phrases to know before Army Basic Training

army basic training recruits yelling

The following is advice from Josh Hartmann and lists the top terminology and phrases that you need to know before shipping out to basic training. You can download the Sandboxx app before basic training here.

Army Basic Training Phrases

FNG – Fucking new guy
High-Speed – Can be good or bad
◦ Good: We’re going to be doing some high-speed shit today!
◦ Bad: If they address you as high-speed (It means you’re a know-it-all or trying too hard)
Down Range – After in-processing, where you’re actual basic begins
Front Leaning Rest Position – Pushup position
Blue Falcon – BF aka Buddy Fucker. Do not be this.
CQ – Charge of Quarters. Basically, just guard duty/secretary.
Recycled – Start basic all over
TMC – Troop medical center
Company – Large group of platoons
Platoon – 40-60 people, your main group in basic
Roster Number – Number assigned to you in your platoon.
Hook and Loop – Velcro
Hundred Mile An Hour Tape – Duct tape
Getting smoked – Forced PT until you can’t move anymore

Sandboxx is a mobile app that enables comms to exist throughout the military journey. Sandboxx enables those in uniform and their families stay connected like never before possible. Sandboxx Letters continues the mission by giving loved ones the ability to send physical mail to those in basic training, boot camp or on deployment. Learn more about how Sandboxx is revolutionising the way our military community thrives at www.sandboxx.us and download the app here,www.sandboxx.us/app.

What you need to know before Army Basic Training

soldiers marching at basic training

The following is advice from Josh Hartmann and lists his tops tips that you need to know before shipping out to basic training. You can download the Sandboxx app before basic training here.

male and female army drill sergeants

Run

  • At least two miles/day. Regardless of how long it takes you.
  • Sing while running.
  • Every other day: Sprint 15 seconds, Jog 1 minute. Repeat.

Pushups

  • As many as you can in two minutes. Resting is okay, but keep three points of contact on the ground at all times.
  • Never touch knees.
  • Do them throughout the day. Not just once a day.
  • Never touch knees.
  • Do them throughout the day. Not just once a day.

Sit-ups

  • As many as you can in two minutes.
  • Use something to hold feet down.
  • Throughout the day.

Additional exercises

  • Flutter kicks
  • Mountain climbers
  • Overhead arm claps
  • Overhead arm raises
  • Jumping jacks
  • Iron cross (Hold arms out 90 degrees for as long as possible)
  • Up-Downs

army recruit crawling through obstacle course

Memorize

  • Army Song
  • Soldier’s Creed
  • Three General Orders
  • Warrior Ethos
  • Seven Army Values
  • Rank Structure
  • Military Time
  • Phonetic Alphabet

Practice Carrying A Weaponarmy drill sergeant with rifle at obstacle course

  • Wooden dowel or stick 100cm long
  • Attach weight to 9lbs
  • Never let it out of arm’s reach
  • Hold over your head for long periods with a heavy backpack on

Practice Road Marches

  • Long walks (minimum 3 miles) with heavy backpack on carrying practice weapon

army basic training road march

Eating

  • Three meals a day
  • As fast as you can
  • CUT ALL CAFFEINE FROM YOUR DIET NOW
  • Feet shoulder width apart directly in front of you
  • One hand on the table at a time
  • NO SNACKS. You don’t get to eat anything other than your three meals during basic.
  • Drink one glass water and one glass of gatorade with meals.

Sleep Schedule

  • In bed by 2100
  • Wake up for one hour during sleep (to simulate fireguard)
  • Read a book sitting up or pace a hallway, do NOTHING else.
  • Wake up by at 0400
  • Get a cheap digital watch with alarm function. Practice waking to it’s alarm.
  • Practice getting dressed in the dark as fast as you can

Shave

  • Your head: Not longer than a #3 clipper guard
  • Your face: Every day, no sideburns

 

Sandboxx is a mobile app that enables comms to exist throughout the military journey. Sandboxx enables those in uniform and their families stay connected like never before possible. Sandboxx Letters continues the mission by giving loved ones the ability to send physical mail to those in basic training, boot camp or on deployment. Learn more about how Sandboxx is revolutionising the way our military community thrives at www.sandboxx.us and download the app here,www.sandboxx.us/app.

5 Tips when writing to someone at Basic Training & Boot Camp

air force recruits open mail at bmt lackland afb

Team Sandboxx has delivered thousands of letters to those at basic training and boot camp. From talking to hundreds of family, friends and recruits ,these are the five pieces of letter writing advice that we keep hearing:

marine DI hands mail to recruit

  1. Write Often: Mail call is the best time of the day for recruits and hearing their name being called out each day to collect their letters can be a big boost to them.
  2. Send photos: A picture says a thousand words and can help brighten up your recruit’s day. See our list of the “Top 6 photos to send to Basic Training”
  3. Keep it positive: Your recruit will be under a lot of physical and mental stress. This is probably the toughest time in their life and they don’t need to know about drama at home.
  4. Keep it short: Chances are that your loved one won’t have much time to reply to all of your letters or to read long letters. Send a short letter every day rather than a long one each week.
  5. Send support: Let your recruit know that you are incredibly proud of them. Family and friends being unsupportive of a recruit’s decision to join the military can add unnecessary stress.

Sandboxx is a mobile app that enables comms to exist throughout the military journey. The entire DOD organizational structure built into Sandboxx lets those in uniform and their families stay connected like never before possible. Sandboxx Letters continues the mission by give loved ones the ability to send physical mail to those in basic or on deployment. Learn more about how Sandboxx is revolutionising the way our military community thrives at www.sandboxx.us and download the app here, www.sandboxx.us/app.

Why a Military Dad is the Best Valentine

army dad with daughter

Frenchy said it best with “The only man a girl can depend on is her daddy”. Though a little bit different than Grease, here’s why your military dad is the best Valentine:

He’ll never break your heart

No matter how many sisters you have, you are all the most important women in his life and the last thing your dad wants to see is you hurt! Especially when it comes to a heart break.

No matter how many deployments or super secret missions he’s been on, every dad is a real softy at heart, especially when it comes to his girls. Plus if a boy breaks your heart, there’s a good chance your dad is willing to break him!

marine dad with daughters

He already knows your favorite flower

Years of Valentine’s and drawings of flowers, of course he knows your favorite bouquet!

He also knows if you prefer silver or gold, white, milk, or dark chocolate, and what your favorite restaurant is. And, if he forgets, he can always ask your mom or sister! Because military brats aren’t actual brats, rare occasions like Valentine’s Day give your dad an opportunity to spoil you a little. It doesn’t have to be some crazy expensive necklace or handbag either, maybe a $5 bracelet from Forever21 or your favorite candy.

It’s just as special as of a day for him

Sometimes it’s hard to remember, especially when they are gone, that they miss you just as much as you miss them. So even though holidays without our heroes aren’t unusual, when he is home for a holiday, your dad wants to take full advantage of the special occasion. He wants to be home for Christmases and birthdays too, so Valentine’s Day is a perfect opportunity to spend that special time together

A dozen roses are half off at the exchange

You don’t need to spend your entire G.I. bill on a wonderful valentine’s day either! One year, my dad got me a fresh pack of #2 pencils, 6 roses ($4 at the Exchange/Commissary) and a bag of gummy worms. Needless to say, I felt like the Queen of Sheba!

He’s happy that HE is your valentine and not some other boy

In your dad’s eyes, no boy will ever be good enough for you. Can you imagine how happy he is that you’d rather spend Valentine’s Day with him? Over the moon! Plus, no matter what you and your dad do on this special day, no boy can top whatever your dad has planned, even if it’s just watching “Band of Brothers” and eating hot wings.

No matter the distance, he’ll always be your Valentine

I’ve learned that this statement really is true. My Grandpa is still my mom’s Valentine, especially since he was an engineer in the Army. The connection between a military man and his daughter is one that cannot be fully understood by those around us.

Though I wouldn’t necessarily describe it as “Daddy’s Little Girl” or “Daddy’s Princess”, I’ve never once doubted that my mom, sisters and I have always been the most important women in my dad’s life.

coast guard dad with family

What’s your favorite Valentine’s memory with your dad?

Sandboxx is a mobile app that enables comms to exist throughout the military journey. The entire DOD organizational structure built into Sandboxx lets those in uniform and their families stay connected like never before possible. Sandboxx Letters continues the mission by give loved ones the ability to send physical mail to those in basic or on deployment. Learn more about how Sandboxx is revolutionising the way our military community thrives at www.sandboxx.us and download the app here, www.sandboxx.us/app.

The 4 Best Army Navy Pranks of All-Time

As the Army-Navy rivalry continues ahead of Saturday’s game, we took a look at some of the best pranks between the Military Academy at West Point and the Naval Academy in Annapolis.