The Thang

Thang 1

1. Bernie Sanders sprints up the ramp in sets of THREE
2. after three, Dr. W IC x 5-7
3. Repeato, subbing in Absolution for Dr. W
4. We got in 4 sets (12 sprints) plus 4 sets of abs before…
5. Transition at 0525

Thang 2 (the real fun)

1. Stair sprint variations
   1. Sprint all the way up 6 flights, then mosey down for 25 seconds of rest.
   2. Variations:
      1. Quick step (touch every step)
      2. Skip step
      3. Right Leg Hop up 33 steps (~1/2 up)
      4. Left leg hop up the rest
      5. Side step RF lead
      6. Side step LF lead
      7. REPEATO!

Most PAX were able to run the full set of 6 variations almost two full times.

Thang 3: PMDS

Perpetual motion with Dynamic Subordination

This is something I’ve been working on recently. A new training method I believe is not only challenging, but also fun and rewarding. Here’s how it works:

Groups of 5-7 line up. PMDS is similar to an Indian run in that the person in the back sprints up to the front. However, it is completely different because the next person in the back doesn’t wait for previous PAX to reach the front; instead, he immediately loops out and sprints to the front as soon as the PAX behind him passes by his side. In this way it is less of a “line” run and more of an oval moving in perpetual motion.

Dynamic subordination means whoever is in front of the line at any given moment gets to decide where to go. All PAX are aware of the final destination, and usually a rough time-line, but the route is not predetermined. Dynamic subordination comes from Navy Seal training and operations, where the leader of the group is not necessarily the Q (or the highest ranking officer), rather the right person in the right position at the right time. In this way all members of the team are leaders and capable of making split second decisions.

Just for fun, and in honor of the Navy Seals, I usually suggest to PAX that PMDS is done in SILENCE. Non-verbal instructions are used to navigate.

In conclusion, the twin goals of PMDS are to move as swiftly & silently as possible.

Today, we ran PMDS for about 11 minutes, ending at 0600 at the flags. PAX were pretty quick, so I estimate any where from 1.5-2.25 miles were covered in this way.