What am I capable of? This is my favorite new workout and I call it the Air Force Workout, as it is the basic physical fitness test for all ages. Taking Souls is a phrase meaning it’s about to get better, to be better, to overcome adversity, as David Goggins says in his bestselling book, Can’t Hurt Me, follow, so this is just a launching point for me as a daily regime to get back in better conditioning at over 50, or any age for that matter. For over 50 males, it’s:
| 50 and above | 14 push up | 29 sit ups | 1.5 mile run in under 15:57 |
Looking for a greater challenge, try the Army Special Forces, Green Beret fitness recommendations:
I have long been a fan of interval training. In track or swimming sessions, these are referred to as intervals, but they also are used in hockey and other sports and can be easily adapted to running as well—a brief period of increased pace followed by a return to regular speed. Recent research suggests that incorporating short, intense bursts of physical activity lasting one or two minutes, like brisk walking, into daily life is linked to a significantly reduced risk of mortality. For running, that translates to run a block, walk a block, sprint a block, walk a block, or however you wish to mix it up.
According to the findings, engaging in three one-minute bouts of vigorous physical activity each day can decrease the risk of death by as much as 40 percent. Does this imply that we can trade in treadmill sessions for a quick circuit around the neighborhood or opt for stair sprints?
After reading Living with the Seal, I am even more aggressive about expanding on this workout now, but it’s a great daily routine for me and the dogs, together with a little yoga afterwards in the place of stretching out. Not only do the dogs like yoga, but so does my teenage daughter. I also like this stretching and core strength program for polo players.
Here’s the main summaries of the challenges from the Goggins book.
Challenge #1 — What are the current factors limiting your growth and success? Break out your journal and write them all out in minute detail. Don’t be bland with this assignment. I showed you every piece of my dirty laundry. You will use your story, this list of excuses, these very good reasons why you shouldn’t amount to a damn thing, to fuel your ultimate success. For some, it may mean logging onto social media, posting a picture, and writing out a few lines about yourself. If that’s you, use the hashtags #badhand #canthurtme
Challenge #2 — I tacked Post-It notes on my Accountability Mirror, and I’ll ask you to do the same. Digital devices won’t work. Write all your insecurities, dreams, and goals on Post-Its and tag up your mirror. Once a goal is achieved, remove the note and post the next goal of two to five pounds until your ultimate goal is realized. Whatever your goal, you’ll need to hold yourself accountable for the small steps it will take to get there. Post an image of yourself staring into your tagged-up Accountability Mirror on social media with the hashtags #canthurtme #accountabilitymirror.
Challenge #3 — Dig out your journal again and write down all the things you don’t like to do or that make you uncomfortable. Especially those things you know are good for you. Now go do one of them, and do it again. Take a photo or video of yourself in the discomfort zone, post it on social media and don’t forget to include the hashtags #discomfortzone #pathofmostresistance #canthurtme #impossibletask.
Challenge #4 — Choose any competitive situation that you’re in right now. That may mean acing an exam, or crafting an ideal proposal, etc. Whatever it is, I want you to work harder on that project or in that class than you ever have before. Do everything exactly as they ask, and whatever standard they set as an ideal outcome, you should be aiming to surpass that. Take their negativity and use it to dominate their task with everything you’ve got. Take their motherfucking soul! Afterward, post about it on social and add the hashtag #canthurtme #takingsouls.
Challenge #5 — Rather than focusing on bullshit you cannot change, imagine visualizing the things you can. Choose any obstacle in your way, or set a new goal, and visualize overcoming or achieving it. You must also visualize the challenges that are likely to arise and determine how you will attack those problems when they do. Tell the world your story about how you created your #armoredmind and where it’s taken you.
Challenge #6 — Write all your achievements in your journal, as well as life obstacles you’ve overcome. Add in those minor tasks you failed earlier in life, but tried again a second or third time and ultimately succeeded at. Post your memories and the new successes they fueled on social media, and include the hashtags: #canthurtme #cookiejar.
Challenge #7 — Push past your normal stopping point. Whether you are running on a treadmill or doing a set of push-ups, get to the point where you are so tired and in pain that your mind is begging you to stop. Then push just 5 to 10 percent further. Hashtags: #canthurtme #The40PercentRule #dontgetcomfortable.
Challenge #8 — Build a schedule! It’s time to compartmentalize your day. During week one, go about your normal schedule, but take notes. In week two, build an optimal schedule. Lock everything into place in fifteen- to thirty-minute blocks. By week three, you should have a working schedule that maximizes your effort without sacrificing sleep. Post photos of your schedule, with the hashtags #canthurtme #talentnotrequired.
Challenge #9 — If you truly want to become uncommon amongst the uncommon, it will require sustaining greatness for a long period of time. Torch the complacency gathering around you, and continue to put obstacles in front of yourself, because that’s where you’ll find the friction that will help you grow even stronger. #canthurtme #uncommonamongstuncommon
Challenge #10 — Think about your most recent and your most heart-wrenching failures. Break out that journal one last time and write them out. First off, write out all the good things, everything that went well, from your failures. Then note how you handled your failure. Now go back through and make a list of things you can fix. Share your stories from preparation, training, and execution on social media with the hashtags #canthurtme #empowermentoffailure.
Perfect Practice for Perfect Push-ups
First of all, there is no reason why women cannot do the regular push-up. All it takes is practice. I have several men and women who started out doing push-ups on their knees but now can easily do 40 to 50 regular push-ups without stopping to rest. Here are some simple tips and workouts to help you get above-average scores on the PFT.
Proper Full-Body Warm-Up
Get the heart pumping and the arms warmed up by doing the following warm-up (repeat three to five times; it only takes 2 or 3 minutes):
– Jumping jacks, 10
– Push-ups, 10
After warming up, stretch the triceps and chest and shoulders:
Triceps / Shoulders Stretch: Place both arms over and behind your head. Grab your right elbow with your left hand and pull your elbow toward your opposite shoulder. Lean into the pull to also stretch your back/oblique muscles. Switch arms and repeat.
Chest / Shoulders Stretch: Grab onto a bar or wall with one hand, turn and twist so you feel a stretch of the chest and shoulder connection. Pull your shoulders back and stick your chest out. Hold for 15 seconds. Switch arms and repeat.
Techniques and Workouts
Go Fast: For maximum points on the PFT, do the push-ups as quickly as you can. The slower you go, the more gravity will affect your strength. Adhere to proper form however.
Proper Stance: Your hands should be about shoulder width apart. Lie on the floor with your hands even with your shoulders. Too many people place their hands too high or too low, which will weaken your push-ups tremendously.
Stay on Your Toes: Once you burn out, it is OK to go to your knees in order to finish the workout.
The following workouts are taken from the eBooks found at the Military.com Fitness eBook Store. Not only is the super set one of the best ways to increase your push-ups, but while you “rest” your push-up muscles, you can also increase your sit-ups.
Quotes from SEAL (David Goggins)
Every day do something that makes you uncomfortable.
I’m trained to disappear.
I’m the surprise-or not the surprisee.
You need to feel the pace.
I don’t think about yesterday, I think about today and getting better.
It doesn’t have to be fun, it has to be effective.
It’s really not that complicated.
If it doesn’t suck, we don’t do it.
Train for the unexpected.
If you want to be pushed to your limits, you have to train to your limits.
Enjoy the pain, I earned it now I am going to enjoy it.
Every day is a challenge otherwise it is not a regular day.
If you can’t do the basics, you can’t do [bleep].
If you’re going to do them, do them right.
You can get through any work out because everything ends.
Don’t get too comfortable ever.
You can always keep going.
If your hungry, run faster, you’ll be home quicker.
I don’t like to talk to strangers, actually I don’t like to talk.
Be ready for anything at anytime.
The tougher the conditions the more I like my odds.
Fear is one of the best motivators, anger is the other.
Know what’s important to you and protect it at all costs.
I don’t celebrate victories but I learn from failures.
If you don’t challenge yourself you don’t know yourself.
I don’t stop when I’m tired, I stop when I’m done.
If you can’t see yourself doing something, you can do it. If you can’t see yourself doing something, usually you can’t achieve it.
The only easy day was yesterday.
My Action Steps After Reading
- Doing a lot more push-ups!
- Do more things that make me uncomfortable.
Related Books That I Loved
- Make Your Bed by Admiral William H. McRaven
- Extreme Ownership by Jocko Willink and Leif Babin
- The Art of War by Sun Tzu
Favorite Goggins post on IG:
Having the time to find your “why” is a fucking luxury! If you are sitting back thinking about the “why” in your life, you must have a pretty good life. If you have no sense of urgency, that must mean you are exactly where you want to be and are content with it. Or is it merely another excuse to procrastinate and put off attacking what needs to be done.
For me, my “why” was very easy- at many times in my life, the why was smack dab in front of my face.
Why did I run and workout so hard? Because I was a fat motherfucker. Why did I study so hard to catch up with the kids in my class? Because I was a lazy motherfucker in school and had cheated along the way and had to catch up. Why did I work two jobs before I got into the military? Because I was broke as fuck and had bills to pay.
A lot of us complicate the hell out of life. That “why” is not as elusive as you think. That “why” is looking you right in the face at all times.
Sometimes it’s as basic as it’s not the “why”, it’s the “why not?” Most of the time the answer is very simple- you don’t have the ambition, the want or the drive which makes finding the “why” almost impossible.
There is no counselor, teacher or parent who can ever help you find that why. That shit will always be on you!
