Blog of an Obstacle Racer

The following is an excerpt from a blog. The blog references Army Physical Readiness Training; check it out.

Run 5.5 miles and begin with an easy pace. Make sure you stretch just a little to get the kinks out of your legs. Once ready, head out the door to your favorite trail and go.

As you run, pour it on for about thirty seconds and then jog for five minutes. This will get you used to forcing sprints and demanding something from your body when you need it.

Be sure to not only run off the paved areas, but along grass, ditches and where ever your adventures take you. During my run I jumped across narrow ditches that run perpendicular to my course and through ditches that run parallel to the course.

If you run through neighborhoods, run in grass and stay off the sidewalks. You might have to dodge poles and mailboxes, but it will keep you sharp.

For those of you who live in Huntsville, Alabama and who might work on Redstone Arsenal, we have a fitness trail. The run covers miles and miles of asphalt trail. However, when possible I run the just off the trail and through leaves, woods and fields. My run goes from the Von Braun II building to the swimming pool and then back.

Try these obstacles from the Army Physical Readiness Training book. They are fun:

EXERCISE 2: MEDIAL LEG RAISE

EXERCISE 2: MEDIAL LEG RAISE

(5 repetitions on each side)

Purpose: This exercise strengthens the inner thigh and hip muscles (Figure 6-11).

Starting Position 1: Lay on the left side with the left leg extended straight to the side and the right leg bent at 90 degrees with the right foot flat on the ground behind the left leg. Support the upper body with the left elbow. The

elbow is bent at 90 degrees, the upper arm is perpendicular to the ground and the right hand makes a fist vertical to the ground.

Starting Position 2: Lay on the right side with the right leg extended straight to the side and the left leg bent at 90 degrees with the left foot flat on the ground behind the right leg. Support the upper body with the right elbow. The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground and the left hand makes a fist vertical to the ground.

Commands: The commands for the lateral leg raise are as follows:

􀁺 Starting Position, MOVE.

􀁺 Ready, EXERCISE.

􀁺 Change Position, MOVE.

􀁺 Ready, EXERCISE.

􀁺 Starting Position, MOVE.

􀁺 Position of Attention, MOVE.

Cadence: SLOW

Count:

1. Raise the bottom leg so the bottom foot is 6-8 inches above the ground.

2. Return to the starting position.

3. Raise the bottom leg so the bottom foot is 6-8 inches above the ground.

4. Return to the starting position.

Figure 6-11. Medial leg raise

Check Points:

􀁺 Keep the hips facing forward and the body in a generally straight line.

􀁺 Keep the toes facing forward on the bottom leg.

􀁺 Place the top hand over the stomach throughout the exercise.

􀁺 Do not raise the bottom foot higher than 6-8 inches above the ground.

Precaution: N/A

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Preparing to eat wild game..

d. Medium Sized Mammals.

The game you trap or snare will generally be alive when you find it and is therefore dangerous. Be careful when you approach a trapped animal. Use a spear or club to kill it so you can keep a safe distance from it. After you kill an animal, immediately bleed it by cutting its throat. If you must drag the carcass any distance, do so before you cut off the hide so that the carcass is protected from dirt and debris that might contaminate it. Clean the animal near a stream if possible so that you can wash and cool the carcass and edible parts. Fleas and parasites will leave a cooled body so if the situation allows, wait until the animal cools before cleaning and dressing the carcass. To skin and dress the animal (Figure 14-14 and Figure 14-15).

Obstacle runs? Adventure races? Show your style

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Character and Ethics-Army Leadership

 4-62. Adhering to the principles that the Army Values embody is essential to upholding high ethical standards of behavior. Unethical behavior quickly destroys organizational morale and cohesion—it undermines the trust and confidence essential to teamwork and mission accomplishment. Consistently doing the right thing forges strong character in individuals and expands to create a culture of trust throughout the organization.

4-63. Ethics are concerned with how a person should behave. Values represent the beliefs that a person has. The seven Army Values represent a set of common beliefs that leaders are expected to uphold and reinforce by their actions. The translation from desirable ethics to internal values to actual behavior involves choices. 

4-64. Ethical conduct must reflect genuine values and beliefs. Soldiers and Army civilians adhere to the Army Values because they want to live ethically and profess the values because they know what is right. Adopting good values and making ethical choices are essential to produce leaders of character.

4-65. In combat, ethical choices are not always easy. The right thing may not only be unpopular, but dangerous as well. Complex and dangerous situations often reveal who is a leader of character and who is not.

Section I. MANUAL OF ARMS—M16-SERIES RIFLE

This section contains procedures for executing the manual of arms with the M16-series rifle (Figure 5-1) in conjunction with individual and unit drill movements.

The following are basic procedures that apply to the M16-series rifle.

a. At the Halt, all movements are initiated from Order Arms or Sling Arms, which are the Positions of Attention with the rifle.

b. Al l precision movements are executed in quick-time cadence.

c. For drill purposes, the magazine is not carried in the rifle. When performing duty requiring the use of the magazine, the rifle is carried at Sling Arms.

d. Th e command Port, ARMS must be given before the command for Double Time.

e. Facings, alignments, and short-distance marching movements are executed from Order Arms or Sling Arms. When these movements are commanded while at Order Arms, automatically raise the rifle about 1 inch off the marching surface on the command of execution. When the movement has been completed, automatically return the rifle to Order Arms.

f. Facing movements are executed from Order Arms or Sling Arms. When a Facing is necessary to establish the direction of march, the facing movement is executed before the command for the manual of arms. After a marching movement has been completed, Order, ARMS or Sling, ARMS is commanded before the command for the facing movement.

g. Ready, Port, ARMS must be commanded following Inspection Arms and before any other movements can be commanded.

h. Port Arms is the key position assumed in most manual of arms movements from one position to another except Right Shoulder Arms from Order Arms and Order Arms from Right Shoulder Arms.

i. Manual of arms movements are a combination of the Position of Attention and the procedures for the prescribed movement. Most manual of arms movements are executed with the head, eyes, and body as in the Position of Attention.

j. Sling Arms is the appropriate position assumed to carry the rifle while marching in most situations. Port Arms is only used when slings are unavailable or unless specifically required by local conditions.

NOTES:

1. Paragraphs 5-2 through 5-10 refer to slings tight. However, all individual and unit drill movements may be executed with slings loose except when executing Fix and Unfix Bayonets.

2. Th e manual of arms movements for the M14, M1903/M1917, and M4 carbine are basically the same as for the M16. The movements for the

M14 are fully described in Appendix B; the movements for the

M1903/M1917 are fully described in Appendix C. The movements for the

M4 carbine are fully described in Appendix D.

Preparing Fish

Once you have obtained your fish or game, you must clean/ butcher and cook/ store it. Improper cleaning storing can result in inedible fish and game.

a. Fish. You must know how to tell if fish are free of bacterial decomposition that makes the fish dangerous to eat. Although cooking may destroy the toxin from bacterial decomposition, do not eat fish that appear spoiled.

(1) Spoilage. Eating spoiled or poisoned fish may cause diarrhea, nausea, cramps, vomiting, itching; paralysis, or a metallic taste in the mouth. These symptoms appear suddenly 1 to 6 hours after eating. If you are near the sea, drink sea water as soon as you notice this set of symptoms, or, force yourself to vomit. Signs of spoilage include–

• Peculiar odor.

• Suspicious color. Gills should be red or pink. Scales should be a pronounced–not faded–shade of gray.

• Dent that remains after pressing the thumb against the flesh then removing it.

• Slimy rather than moist or wet body.

• Sharp or peppery taste.

(2) Preparation. Fish spoil quickly after death, especially on a hot day, so prepare fish for eating as soon as possible after you catch them.

(a) Cut out the gills and large blood vessels that lie next to the backbone. (You can leave the head if you plan to cook the fish on a spit).

(b) Gut fish that are more than 4 inches long cut along the abdomen and scrape out the intestines.

(c) Scale or skin the fish.

(d) You can impale a whole fish on a stick and cook it over an "open fire." However, boiling the fish with the skin on is the best way to get the most food value. The fats and oil are under the skin, and by boiling the fish, you can save the juices for broth. Any of the methods used for cooking plant food can be used

for cooking fish.

(e) Fish is done when the meat flakes off.

(f) To dry fish in the sun, hang them from branches or spread them on hot rocks. When the meat has dried, splash it with sea water, if available, to salt the outside. Keep seafood only if it is well dried or salted.

Ranger Creed

RANGER CREED

Recognizing that I volunteered as a Ranger, fully knowing the hazards of my chosen profession, I will always endeavor to uphold the prestige, honor, and high esprit de corps of the Rangers.

Acknowledging the fact that a Ranger is a more elite Soldier who arrives at the cutting edge of battle by land, sea, or air, I accept the fact that as a Ranger my country expects me to move further, faster, and fight harder than any other Soldier.

Never shall I fail my comrades I will always keep myself mentally alert, physically strong, and morally straight and I will shoulder more than my share of the task whatever it may be, one hundred percent and then some.

Gallantly will I show the world that I am a specially selected and well trained Soldier. My courtesy to superior officers, neatness of dress, and care of equipment shall set the example for others to follow.

Energetically will I meet the enemies of my country. I shall defeat them on the field of battle for I am better trained and will fight with all my might. Surrender is not a Ranger word. I will never leave a fallen comrade to fall into the hands of the enemy and under no circumstances will I ever embarrass my country.

Readily will I display the intestinal fortitude required to fight on to the Ranger objective and complete the mission, though I be the lone survivor.

The Bend and Reach

EXERCISE 1: BEND AND REACH

Purpose: This exercise develops the ability to squat and reach through your legs. It also serves to prepare your spine and extremities for more vigorous movements, moving the hips and spine through full flexion (Figure 8-1).

Starting Position: Straddle stance with arms overhead, palms facing inward, fingers and thumbs extended and

joined.

Cadence: SLOW

Count:

1. Squat with the heels flat as your spine rounds forward to allow the straight arms to reach as far as possible between your legs.

2. Return to the starting position.

3. Repeat count one.

4. Return to the starting position.

Figure 8-1

Check Points:

􀁺 From the starting position, ensure that Soldiers have their hips set, their abdominals tight and their arms fully extended overhead.

􀁺 The neck flexes to allow the gaze to the rear. This brings your head in line with the bend of the trunk. The heels and feet remain flat on the ground.

􀁺 On counts 2 and 4, do not go past the starting position.

Precautions: This exercise is always performed at a slow cadence. To protect the back, move into the count one position in a slow, controlled manner. Do not bounce into or out of this position in a ballistic manner, as this may place an excessive load on the back

Strategic Leaders

Strategic leaders develop subordinates through coaching, through providing policies and resources, and sharing the benefit of their perspective and experience (mentoring). To bridge the knowledge gap between organizational and strategic leaders, experienced strategic leaders can help newcomers by introducing important players and pointing out the critical places and activities. Strategic leaders become enablers as they underwrite the learning, efforts, projects, and ideas of rising leaders.

Through developing others, strategic leaders help build a team of leaders prepared to fill critical positions in the future.

Using Persuasion to Build Teams and Consensus

Using Persuasion to Build Teams and Consensus

11-22. Persuasion is an important method of communication for organizational leaders. Well-developed
skills of persuasion and openness to working through controversy in a positive way help organizational
leaders overcome resistance and build support. These characteristics are important in dealing with other
organizational leaders, multinational partners, and in the socio-political arena. By reducing grounds for
misunderstanding, persuasion reduces wasted time in overcoming unimportant issues. It also ensures
involvement of others, opens communication with them, and places value on their opinions—all critical
team-building actions. Openness to discussing one’s position and a positive attitude toward a dissenting
view often defuses tension and saves time. By demonstrating these traits, organizational leaders also
provide an example that subordinates can use in self-development.

11-23. In some circumstances, persuasion may be inappropriate. In combat, all leaders must often make
decisions quickly, requiring a more direct style when leading and deciding on courses of action.

EXERCISE 5: SINGLE-LEG OVER

Purpose: This exercise develops flexibility of the hips and lower back muscles (Figure 6-105).

Starting Position 1: Supine position with arms sideward, palms down and feet together.

Movement: On the command Ready, STRETCH, turn the body to the right, bend the left knee to 90 degrees over the right leg, grasp the outside of the left knee with the right hand and pull toward the right. Hold this position for 20-30 seconds.

Starting Position 2: On the command Starting Position, MOVE, assume the starting position.

Movement: On the command Change Position, Ready, STRETCH, turn the body to the left, bend the right knee to 90 degrees over the left leg, grasp the outside of the right knee with the left hand, and pull toward the

left. Hold this position for 20-30 seconds. On the command Starting Position, MOVE, return to the starting position.

Figure 6-105

Methods for Laying a Fire-Ranger Handbook

14-16. METHODS.

There are several methods for laying a fire for quick fire making. Three easy methods follow (Figure 14-21):

a. Tepee. Arrange tinder and a few sticks of kindling in the shape of a cone. Fire the center. As the cone burns away, the outside logs will fall inward, feeding the heart of the fire. This type of fire burns well even with wet wood.

b. Lean To. Push a green stick into the ground at a 30-degree angle. Point the end of the stick in the direction of the wind. Place some tinder (at least a handful) deep inside this lean to stick. Light the tinder. As the kindling catches fire from the tinder, add more kindling.

c. Cross Ditch. Scratch a cross about 1 foot in size in the ground. Dig the cross 3 inches deep. Put a large wad of tinder in the middle of the cross. Build a kindling pyramid above the tinder. The shallow ditch allows air to sweep under the fire to provide a draft.

Figure 14-21

US Army Ranger Grub

k. Insects. Insects are the most abundant and easily caught life form on earth. Many insects provide 65 to 80 percent protein as compared to 20 percent beef. However you should avoid all insects that sting or bite, are hairy or bright colored, are common disease carriers (ticks, flies, and mosquitoes) and caterpillars and insects that have a pungent odor. Insects that have a hard outer shell such as beetles and grasshoppers should have their wings and barbed legs removed and must be cooked because they have parasites. Most soft shelled insects can be eaten raw. Insects can be ground into a paste and eaten or mixed with edible vegetation to improve or mask their taste.

l. Animal Food. Animal food contains the most food value per pound.

Anything that creeps, crawls, swims, or flies is a possible source of food, however you must first catch, kill, and butcher it before this is possible.

There are numerous methods for catching fish and animals in a survival situation. You can catch fish by using a net across a small stream, (Figure 14-6) or by making fish traps and baskets. Improvise fish hooks and spears as indicated in Figure 14-7, and use them for conventional fishing, spearing and digging.

Figures 14-6 and 14-7

ACCOMPLISHES MISSIONS CONSISTENTLY AND ETHICALLY

12-94. To be able to put strategic vision, concepts, and plans into reality, strategic leaders must employ reliable feedback systems to monitor progress and adherence to values and ethics. They have to find ways to assess many environmental elements to determine the successfulness of policies, operations, or a transformational vision. Like leaders at other levels, they must assess themselves; their leadership style, strengths, and weaknesses; and their fields of excellence. Other assessment efforts involve understanding the will and opinions of the American people, expressed partly through law, policy, their leaders, and the media.

12-95. To gain a complete picture, strategic leaders cast a wide net to assess their own organizations. They develop performance indicators to signal how well they are communicating to all levels of command and how well established systems and processes are balancing the imperatives of doctrine, organization, training, materiel, leadership and education, personnel, and facilities. Assessment starts early in each operation and continues through successful conclusion. They may include monitoring such diverse areas as resource use, development of subordinates, efficiency, effects of stress and fatigue, morale, ethical considerations, and mission accomplishment.

SHOULDER STABILITY DRILL

EXERCISE 2: “T” RAISE

Purpose: This exercise develops shoulder strength and stability (Figure 6-16).

Starting Position: Prone position with the head slightly elevated and in line with the spine. Feet are together and toes are pointed to the rear. The arms remain on the ground and are extended sideward at 90 degrees to the trunk, forming a “T”. The hands are in a neutral position (perpendicular to the ground) with the thumbs and fingers extended and joined

Cadence: SLOW

Count:

1. Raise both arms 3-6 inches off the ground.

2. Return to the starting position.

3. Repeat count 1.

4. Return to the starting position.

Figure 6-16. “ T ” raise.

Check Points:

􀁺 At the starting position, tighten the abdominals to stabilize the trunk. The head is slightly elevated and in line with the spine.

􀁺 On counts 1 and 3, keep the back generally straight with the head up.

􀁺 Throughout the exercise, the arms should be fully extended and the trunk and legs should also be in line.

Precaution: Keep the head slightly elevated throughout the exercise and do not jerk the body into the up positions on counts 1 and 3.

STRENGTH TRAINING MACHINE DRILL

STRENGTH TRAINING MACHINE DRILL

EXERCISE 9: TRICEPS EXTENSION

Purpose: This exercise develops strength in the triceps muscles (Figure 6-44).

Starting Position (Standing): Straddle stance with a 90-degree angle formed at the upper and lower arms. Select the appropriate weight and ensure the pin is secure in the weight stack. Maintain an erect position, eyes

looking straight ahead, grasping the bar with a closed, pronated grip.

Starting Position (Seated): Seated position with the feet firmly on the ground. The seat is adjusted so a 90-degree angle is formed between the upper and lower arms, with elbows shoulder-width apart on the supporting

pad, with hands in a closed-grip. The hips and low back are firmly against the seat back with the eyes looking straight ahead. A natural arch is maintained in the lower back. Select the appropriate weight and ensure the pin is secure in the weight stack.

Cadence: SLOW

Count:

1. Push downward until both arms are fully extended, but not locked.

2. Return to the starting position.

Check Points:

􀁺 Feet remain on the ground, with hips and back firmly on the bench during seated triceps extension.

􀁺 Keep the head and neck in a neutral position, looking straight ahead.

􀁺 Exhale on count 1 and inhale on count 2.

Precautions: Do not lean forward while performing standing triceps extension. Do not arch the back or allow

the hips to rise off the bench during seated exercise.

Jeffrey W. Bennett, ISP is an author of non-fiction books, novels and periodicals

Negotiating, Building Consensus and Resolving Conflicts

11-10. Leaders often must leverage negotiating skills to obtain the cooperation and support necessary to
accomplish a mission beyond the traditional chain of command. During complex operations, different joint,
interagency, and multinational contingents might operate under specific restraints by their national or
organizational chains. This can result in important negotiations and conflict resolution versus a simpler
process of merely issuing binding orders.

11-11. Successful negotiating involves communicating a clear position on relevant issues and integrating
understanding of motives while conveying a willingness to bargain on other issues. This requires
recognizing what is acceptable to the negotiating parties and achieving a workable compromise. Good
negotiators visualize several possible end states while maintaining a clear idea of the optimal end state
from the parent command’s perspective.

Mentoring

8-83. Future battlefield environments will place additional pressures on developing leaders at a rapid pace. To help these leaders acquire the requisite abilities, the Army relies on a leader development system that compresses and accelerates development of professional expertise, maturity, and conceptual and team building skills. Mentoring is a developmental tool that can effectively support many of these learning objectives. It is a combat multiplier because it boosts positive leadership behaviors on a voluntary basis.

8-84. It is usually unnecessary for leaders to have the same occupational or educational background as those they are coaching or counseling. In comparison, mentors generally specialize in the same specific area as those being mentored. Mentors have likely experienced what their protégés and mentees are experiencing, or are going to experience. Consequently, mentoring relationships tend to be occupation and/or domain specific, with the mentor having expertise in the particular areas they are assisting in, but without the requirement to have the same background. Mentoring focuses primarily on developing a less experienced leader for the future.

Mentorship is the voluntary developmental relationship that exists between a person of greater experience and a person of lesser experience that is characterized by mutual trust and respect.