The Ramblings of a Mad Man

Posts tagged “physical fitness

Special Forces PT Test (Upper Body Round Robin)

Get the UBRR Eight Week Workout E-Book by Stew Smith at http://www.refactortactical.com/Upper-Body-Round-Robin-UBRR-p/ssubrr.htm

The Upper Body Round Robin AKA the UBRR is a commonly used physical fitness test among many Tier I and Tier II Special Operations Units.  This pt test goes well beyond the typical scoring of pushups, sit-ups and a run.  Have you completed the UBRR?  Tell us how you did!  Send us a video of you completing the workout for a chance to get some free swag!

The UBRR events include:

Bench Press

Pushups

Situps

Pull-ups

Dips

Rope Climb

Kipp Up

Shuttle Run

5 Mile Run/Ruck

UBRR SCORING SYSTEM

Special Instruction:

As soon as an individual finishes one exercise, he must start the next exercise in no more than 10 minutes.

There is only one common standard for all age groups.

Only one attempt is allowed per participant at each station

In order to pass the UBRR, participants must achieve the following:

Pass all events with at least the minimum score, and Receive at least 1100 total points from all the events combined.

 

Bench press:

Time:  No time limit.

Minimum: 6 repetitions with the individuals body weight minus 20 percent of the individuals body weight is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 3 points

The correct position is:  The individual will lay flat (supine) on the bench, feet flat on the floor, shoulder blades, head, and buttocks in contact with the bench.  Hands are approximately shoulder width apart.

A correct repetition is:  On the command, “Go”, the bar is pushed off the supports (first repetition only), and arms are extended fully to the locked position.  Then the bar is lowered until it touches the chest, and then raised until the arms are fully extended, elbows locked.

Grader position:  The grader must be located to one side of the individual doing the exercise to ensure the feet stay flat on the floor, the buttocks, shoulder blades and head stay in contact with the bench, and the arms fully extended.  The grader will notify the individual doing the exercise if the feet, buttocks, shoulder blades, or head lift do not maintain contact, or the arms don’t fully extend.  The repetition will not be counted after the second notification.

Example:            Individual weighs 180 pounds.

Minimum weight:  180lbs-36lbs (20% of 180) = 144 lbs

Individual presses 144 lbs 15 times.

Score = 100 points for minimum (6repetitions)

9 repetitions over minimum x 3 points per repetition for a total of 27 additional points (9 x 3 = 27).  Total score is 127 (100 points minimum and 27 points for additional points).

Push-ups:

Time:  1 minute

Minimum:  40 pushups is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 2 points

The correct position is:  The back is generally straight, feet are up to 12 inches apart, hands are placed should width apart with arms extended and locked on a generally flat surface

A correct repetition is:  On the command, “Go”, the body is lowered from the front leaning rest position until the chest (sternum area) touches a flat hand on the floor, then the body is raised until the arms are fully extended (locked).

Grader position:  The grader will have one hand on the floor and the other on one elbow of the individual doing the exercise.  The grader will notify the individual doing the exercise if he needs to go lower or extend the arms fully, and will not count the repetition after the second notification

Stew Smith Push up

 

Sit-ups:

Time:  1 minute

Minimum:  40 sit-ups is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 3 points

The correct position is:  The individual lies flat (supine) on his back on a generally flat surface.  The legs should have a 90 degree bend at the knees.  Feet should be flat on the floor with no more than 12 inches in between them, and at the same level as the upper body.  Fingers should be interlaced (one or more and at any part of the finger) and placed behind the head.

A correct repetition is:  On the command “Go” the individual raises his upper body by bending at the pelvis until the spine (base of the neck) breaks or equals the vertical plane (lower spine).  Then he lowers his body until the shoulder blades touch the floor.  The person holding the feet may secure them by any means, but will not be in the way or assist in the repetition.

Grader position:  The grader will be positioned perpendicular to the individual doing the exercise.  The grader will notify the individual doing the exercise if he needs to go higher or interlace the fingers and will not count the repetition after the second notification.

 

Pull-ups:

Time:  No time limit

Minimum:  6 pull-ups is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 3.5 points

The correct position is:  The bar will be grasped with hands shoulder width apart, knuckles facing the individual.  The individual will hang from the bar so that the arms are fully extended (starting position).

A correct position is:  On the command “Go”, pull with the arms, raising the body until the chin is higher than the bar (head can be level or tilted back).  Then the individual will lower his body until he is hanging with arms fully extended.  The knees may be bent so the feet are behind the body, but the knees cannot come up in the front or kip in any way that would assist in the repetition.

Grader position:  The grader will stand 18 inches in front of the person doing the exercise and will count out loud.  If the individual touches the grader with any part of this body, that repetition will not count.  The grader will notify the individual doing the exercise if he needs to go higher or lock the arms, and will not count the repetition after the first notification.

Stud Pull Up Bar works great for the test/training

 

Dips:

Time:  No time limit.

Minimum:  10 dips is the minimum

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 2.5 points

The correct position is:  The body will be fully supported on the dip bar, arms fully extended and locked.  Legs may be bent or straight, and feet may be crossed.

A correct repetition is:  On the command “Go”, lower the body until the upper arms are parallel with the dip bar, and then press upwards with the arms until the arms are fully extended, elbows locked.

Grader position:    The grader will be positioned to one side of the individual to ensure the upper arms are at least parallel with the dip bar in the lower position, and the arms become fully locked in the up position.  The grader will notify the individual if he fails the go low enough, or if the elbows don’t lock.  He will not count the repetition after the second notification.

 

Rope climb:

Time: No time limit

Minimum:  Individual mist climb the rope (using any technique) until he can touch the designate height (the green tape at 20 feet) on the rope.  Individual will wear a 20 lb vest during this exercise.

Score:  This is a GO/NO GO event, and no points will be awarded.

 Kipp-up

Time:  One minute time limit

Minimum:  Six kipp ups is the minimum.

Score:  The minimum is 100 points.  Each additional repetition above the minimum is worth 3.5 points

The correct position is:  The individual will position himself underneath the pull-up bar as if he were doing a regular pull-up.  Do a left or right facing movement so the pull-up bar is now perpendicular to the individual.  Grasp the bar with palms facing each other, no more than 5” apart, arms fully extended and body hanging without touching the ground.

The correct repetition is:  On the command, “Go”, pull up with the arms and torso, raising the feet and legs, one leg on either side of the bar, until the heels touch above the bar, with the bar between the legs.  Then lower the legs until the arms and legs are fully extend in the starting position.  This is one repetition.

Grader position:  The grader will be located to one side or the other of the individual to ensure the arms and legs are fully extended to start each repetition.  The grader will also ensure that the heels touch above the bar on each repetition.  The grader will notify the individual if the individual fails to fully extend the arms or legs or fails to touch the heels above the bar.  He will not count the repetition after the second notification.

 

Shuttle Run:

Time:  24 seconds is the maximum time

Score:  The maximum is worth 100 points.  Each full 0.1 second under the maximum is worth 2 points.

A correct course is:  The course will be a pre-marked 25 meter running lane that is flat and without obstructions.  Easily visible lines on the ground will indicate the starting point and the 25 meter point.

A correct shuttle run is:  On the command “Go”, the individual doing the exercise will leave the start point and run down to the far end of the course, pick up a block, return to the start point and put that block down behind the line.  Then he will pick up a different block, return to the far end, put that block down behind the line, pick up a different block and return to the starting line.  The blocks must be placed behind the lines and carried by hand.

Grader position:  The grader will be positioned behind the starting line, and must use a watch that measures tenths of a second.

Example:            Individual’s time = 22.4 seconds

Time is 24 seconds or less (maximum) = 100 points

Total time under 24 seconds is sixteen 1/10th second increments

Score = 100 (maximum time) + (16 x 2) for tenths of a second

under the maximum for a total score of 132 points

 

Five Mile Run:

Time:  Maximum time is 40 minutes

Score:  The maximum is worth 100 points.  Every full 5 second increment under the maximum time is worth 2 points

A correct course is:  The course will be 5 miles in distance, with a paved (or similar) surface, generally flat and without obstacles.  The start and finish line will be the same.

A correct five mile run is:  On the command “Go”, the individual will begin to run at his own pace, and continue through the course until he crosses the finish line.  This exercise must be completed

Grader position:  The grader will be located at the start/finish line, and will begin the time at the command “Go”.  He will call off the finish times as runners cross the finish line, and he will not stop his watch until the last runner has completed the run.

 

Example:            Individuals time = 36:17

Time is 40 minutes or less (maximum) = 100 points

Total time under 40 minutes is 223 seconds

44 full 5 second increments x 2 points per increment = 88 points

(22 x 3 = 88)

Score = 100 (maximum time) + 88 (points for 5 second increments) for a total

Score of 188 points.

5 Mile Run

 

OR

 

Five Mile Rucksack March: 

Time:  The maximum time is 75 minutes

Score:  The maximum score is worth 100 points.  Every full time increment of 15 seconds under the maximum is worth 2 points.

Equipment:  The rucksack must weigh no less than 40 pounds dry.  Uniform can be pants or shorts with boots.

A correct course is:  The course will be 5 miles in distance, with a hard, solid surface, generally flat without obstacles.  The start and finish line will be the same.

A correct five mile rucksack march is:  Individual will begin at the start line, and at the command “Go”, will begin the ruckmarch at his own pace and continue through the course until he crosses the finish line.  This entire exercise must be completed with the rucksack, and un-aided.  Running is authorized.

Grader position:  The grader will be located at the start/finish line, and will start the time at the command “Go”.  He will call off the times as participants cross the finish line, and he will not stop the time until the last individual completes the rucksack march.

 

Example:            Individuals time is 52 minutes 35 seconds.

Time is 75 minutes or less (maximum) = 100 points

Total time under 75 minutes is 22 minutes and two 15 full seconds

22 minutes x 4 (15 second increments) = 88 + 1 (15 full second)

89 x 2 = 178

Score of 178 points

 

Click to Purchase the UBRR E-Workout Book

Click to Purchase the UBRR E-Workout Book

Looking to improve your UBRR Score?  Try the Eight Week Workout guide by Stew Smith available for immediate download at http://www.refactortactical.com/Upper-Body-Round-Robin-UBRR-p/ssubrr.htm

– See more at: http://blog.refactortactical.com/special-forces-pt-test-upper-body-round-robin/#sthash.js9EnBSN.dpuf

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Counting My Blessings

I know. It has been a while since I put words to the electronic page. You probably thought I had given up on you. Don’t worry, dear reader, my faithful confidante, I am still here. Things have been coming to a head for the last few months. I have been waiting for certain things to fall into place so I could share more of my life with you. The time has come.

Where to begin after such a long absence? I have added recipes and workouts, just keeping the “Ramblings of a Mad Man” alive. Well, lets start at the most simple and undeniable truth, I am in love. I have found a true equal, a soul mate, God’s match for me. The irony is, she doesn’t believe in God. To me, I think the Big Guy can be a joker sometimes. He led me to step outside of my comfort zone, allowed me to try things my own way, while keeping the perfect woman just out of my reach, I’m the periphery.

I am getting ahead of myself. Many of my faithful readers know many of the key events of my life over the last two years. For those of you who don’t, allow me to quickly summarize. In May of 2011, I deployed to Afghanistan. I was married, and had two children at home. This was my fourth deployment to a combat zone. It was my third deployment with my ex wife. We had been married since March of 2005. As with all marriages, we had our good times and bad. We weren’t a perfect couple. We weren’t the worst either. We got married because she was pregnant with our daughter. On reflection, sometimes I think I convinced myself that I loved her simply because of our daughter. Fast forward 6 years, the birth of our son, and halfway through our third deployment together, she admits that she had two affairs while I was away. The first one started less than two weeks after I’d left. The second started about two months later. Anyway, we tried to work it out while I was still in the desert, it failed and she left the state of NC with our children in order to go live in her home state with her boyfriend and our children.

I returned home in March of 2012 and the battle ensued. We fought over our children and over the absolution of our marriage. Let’s hit the big events in the time line:
– March 2012: Redeployment
– April 2012: Her complaint for divorce in her home state is thrown out due to lack of jurisdiction
– May 2012: I am granted an emergency “ex parte” custody order, go and get our children (being awarded an enforcement of a foreign order in her home state), and finally the temporary custody order is confirmed by the local judge 10 days later.
– June 2012: The last time she spends any significant length of time with our children, she also files a false report of abuse against me with CPS
– October 2012: Custody trial is continued “indefinitely” (We still don’t have a new date). She spends a couple hours each evening with the kids for a week. Has not visited since.
– March 2013: Divorce is FINALLY finalized (Thank You, Jesus!)

Those are just the highlights in the ongoing saga of divorce and custody battle. It isn’t completely over, but a huge weight has been lifted and some of the Top Secret files can now be released into public circulation.

Now, to more enjoyable and happy tidings. The kids are doing great. Each day we make advances. It isn’t always sunshine and skittles, but we learn and grow. We are all happy. God has blessed me with two beautiful, loving, curious, kooky children who I will protect with my life and fight for like a wolverine. God has saw fit to bring a woman (Let’s call her “Alice” for the amusement of it.) into my life who challenges me to be a better father, boyfriend, soldier, man and son of God. (I know, I’m sure you are puzzling over how a woman who is an atheist can make me stronger in my faith. I told you, He can be a joker sometimes. He definitely has plans for us, this much I know.) We have had many wonderful discussions on the subjected, always very passionate, trying to open each other up to our point of view. She challenges me physically, motivating me to improve myself. I’m probably in the best shape of my life right now. She brought me out of my shell and has shown me Wonderland. The kids are in love with her as much as I am. Alice chose to accept us as we are, she loves our children as if she birthed them herself.

I haven’t even told you how we met yet. Forgive me. I just wanted to give you a little on the character of the woman who has captured the hearts of the inmates of the Loony Bin on the Cliffs. She has healed the heart of this Mad Man. Everyday, she helps to heal the mind, along with the infrequent help of “Yoda.”

We met while working. It was before I had gotten custody of the kids. Many of you may remember that I was staring into the darkness at the bottom of a bottle in the early days of returning home from Afghanistan. The only time I didn’t have a BAC was when I was in uniform. I would head to Green Ramp, the airfield where we paratroopers depart from for a jump, when there were airborne operations and help out my fellow jumpmasters. It was during one of these occasions that I first saw Alice. I was being my typical self, screwing with the jumpers as I inspected their parachutes, joking with them and lightly teasing them. I noticed this beautiful, dark haired, tattooed parachute rigger who found my assholish jokes to be amusing. Now, she will deny this, but she kept gravitating toward me, chuckling at the comments I would make. I would purposefully “find a deficiency” just so I could yell, “Rigger!” And draw her closer. When I had finished with my inspections, I stepped out for a cigarette, working myself up to asking her out for a drink. By the time I got back inside, she was gone. My buddy E saw me looking around and said knowingly, “She went back to the PIF. There’s always next time.”

Honestly, I didn’t think I would see her again. Me asking her out would be a slight taboo in the army, due to rank differences. I also was concerned with how she would respond if I did. With the way the Army is, you never know if simply asking someone out for a drink will be taken as harassment. So, I chalked it up as a loss and went on with my life. God gave me a second chance to ask her out about a week later. I was back at Green Ramp, assisting a buddy with DACO (Departure Airfield Control Officer) duties, getting ready to push a line out when she showed up again. It was early evening, I had started to inspect parachutes and found a minor deficiency on one of my jumpers. I yelled out, “Rigger!” and who should appear, but this beautiful woman who I couldn’t stop glancing at the last time I saw her. We started our dance again, me joking with the jumpers as I inspected them, her drifting my way whenever she wasn’t assisting another jumpmaster. I don’t care what she says on this subject, I know that God put us there together again. As the other jumpmasters and I were finishing our inspections, my buddy J comes over and informs us that the jump had been canceled due to high winds on the drop zone. “Alice” was standing off to the side, texting her boss and I walked over. Here is where our stories will once again differ, lol. She claims that I was nervous and timid when I asked her out for a drink. Okay, I was nervous, but only because I didn’t know how she would receive my invite. As I’ve said, the army is quick to label almost anything as harassment. Would my asking her out for a drink end my career? Would she take offense? After all that life had thrown at me in the last year, did I even care anymore? (By the way, Alice will be joining the blogosphere soon and I am sure she will give her version of our story when she is ready.) Well, one thing I knew I wasn’t going to do anymore at that time was psych myself out anymore. Either this woman and I would go out and have a drink or we wouldn’t. In all honesty, I really wanted to know the answer.

“Well, we’re scratched. We should get out of here at a reasonable time. Do you want to go get a drink with me?” No pick up lines, no bullshitting, and only a hint of trepidation. She thought it over a minute and said yes. I gave her my number and asked her to let me know when she was ready to meet. She would have to go back with the parachutes to the issue facility and I would have to close out my duties with the Ground Liaison Office. Both of us would want to return to our abodes for showers and changes of clothing.

She texted me a little while later, giving me an estimate on how long it would be. I suggested a time and place to meet which she agreed to. Due to the late hour, I am going to give an abbreviated account for now. I showed up early, had a beer before she got there. When she finally walked in, she took my breath away. She was beautiful in uniform, in civilian clothes, she was stunning. We spent the evening talking. The conversation was refreshing. It lacked drama, it was cerebral, it was mentally stimulating. We left separately, as friends. Over the next few months, we would meet occasionally, talk by text. Neither of us were really in hot pursuit. There were a couple of times when I would delete her number, thinking that I’d never hear from her again. Out of no where, I would get a text and we would start talking again. It wasn’t until August when we would start spending more time together, just enjoying each other’s company.

For tonight, that is all I’m going to write about. It is time to curl up next to my Russian/Venezuelan beauty and drift off into dream land.

God bless, dear reader. Remember to be thankful for the blessings you receive everyday. To each their own, in the faith department. Good night and good luck.

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