Military Units


So That Others May Live

PJ Motto

Marine Corps Raiders

Navy Seals

Air Force Pararescue

Army Delta Force

Marine Corps Force Recon

Air Force Combat Controllers

Army Special Forces

Delta

Army Rangers

Air Force Tactical Air Control Party

Air Force Special Reconnaissance

Navy Seal Team 6 ( USA )

Black Storks ( Pakistan )

SAS ( UK )

JW GROM ( Poland )

GSG 9 ( Germany )

Delta Force ( USA )

Sayeret Matkal ( Israel )

Joint Task Force 2 ( Canada )

GIGN ( France )

Alpha group ( Russsia )

Who Dares Wins

SAS


Rogers Standing Orders

Don’t forget nothing.

Have your musket clean as a whistle, hatchet scoured, sixty rounds powder and ball, and be ready to march at a minute’s warning.

When you’re on the march, act the way you would if you was sneaking up on a deer. See the enemy first.

Tell the truth about what you see and what you do. There is an army depending on us for correct information. You can lie all you please when you tell other folks about the Rangers, but don’t never lie to a Ranger or officer.

Don’t never take a chance you don’t have to.

When we’re on the march we march single file, far enough apart so one shot can’t go through two men.

If we strike swamps, or soft ground, we spread out abreast, so it’s hard to track us.

When we march, we keep moving till dark, so as to give the enemy the least possible chance at us.

When we camp, half the party stays awake while the other half sleeps.

If we take prisoners, we keep ’em separate till we have had time to examine them, so they can’t cook up a story between ’em.

Don’t ever march home the same way. Take a different route so you won’t be ambushed.

No matter whether we travel in big parties or little ones, each party has to keep a scout 20 yards ahead, 20 yards on each flank, and 20 yards in the rear so the main body can’t be surprised and wiped out.

Every night you’ll be told where to meet if surrounded by a superior force.

Don’t sit down to eat without posting sentries.

Don’t sleep beyond dawn. Dawn’s when the French and Indians attack.

Don’t cross a river by a regular ford.

If somebody’s trailing you, make a circle, come back onto your own tracks, and ambush the folks that aim to ambush you.

Don’t stand up when the enemy’s coming against you. Kneel down, lie down, hide behind a tree.

Let the enemy come till he’s almost close enough to touch, then let him have it and jump out and finish him up with your hatchet.



Rules Of Ranging

All Rangers are subject to the rules of war.

Before reaching your destination, send one or two men forward to scout the area and avoid traps.






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QUADS, GLUTES, HAMS EXERCISES

banded squats 5 x 30 seconds

romanian deadlift

alternating band jumps 4 x 20

banded pistol squats 4 x 10

alternating squat taps 4 x 30 seconds

bodyweight squats

sl glute bridge

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squat jumps

lunges

bulgarian split squat

walking lunges

side lunges

reverse lunges

single leg raise

pistol squat

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barbell lunges 3 x 12

hip thrust

dumbbell side lunges 3 x 12

sissy squats 3 x 15

barbell front squats

weight plate close stance lunge

hip thrusts 3 x 30

barbell curtsy lunges 3 x 30

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body weight squats x 50

single-leg rdl

leg rises l/r x 40

bridges x 50

plank into squat holds x 35

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body weight squats 3 x 30 seconds

sumo deadlift

down/ups 3 x 30 seconds

repeaters 3 x 30 seconds

jump squats 3 x 30 seconds

sl hip thrust

side steps 3 x 30 seconds

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CHEST EXERCISES

With the time that you have. Pick some exercises and train.

Dumbbell Flat Bench Fly : 4 x 10 reps

Dumbbell Flat Bench Squeeze Press : 10 reps

Classic Push-Ups : 4 x 10

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Shoulder Tap Push-Ups : 4 x 10

Beast Loaded Push-Ups : 4 x 10

Spiderman Push-Ups : 4 x 10

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Classic to Diamond Push-Ups : 4 x 10

Power Push-Ups : 4 x 10

Dumbbell Flat Bench Press : 4 x 10

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Floor Dumbbell Flyes 4 x 10

Standing Dumbbell Fly : 4 x 10

Incline Barbell Bench Press : 4 x 10

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Flat Bench Close Grip Dumbbell Chest Press : 4 x 10

Flat Bench Dumbbell Chest Flys : 4 x 10

Incline Dumbbell Chest Press : 4 x 10

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Explosive Push-Ups : 4 x 20

Lateral Push-Ups : 4 x 20

Arrow Push-Ups : 4 x 20

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Decline Push-Ups : 4 x 20

Incline Push-Ups : 4 x 20

Prowler Pus-Ups : 4 x 20

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Ab Exercises

Create a workout with the time you have.


high crunches – thirty seconds

knee in twists – thirty seconds

star plank – sixty seconds

crunch kicks – thirty seconds

side jack knives – thirty seconds

hip dips – thirty

ankle touches – thirty

rotating planks – thirty

pushes – thirty



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scissors – 3 x 30 seconds

crunches – 3 x 15

dead bugs – 3 x 25

crunches – 50



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LEGGINGS LINK

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knee to elbow crunches – 25

human saws – 50

reach through twists – 15

hip twist jumps – 50

plank twists – 50



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EXERCISE MAT LINK

exercise mat


v – ups – 4 x 20

spider planks – 4 x 30 seconds

plank up and downs – 4 x 30 seconds

toe touches – 4 x 15






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CHEST EXERCISES


Upper

Incline Bench Press

Incline Dumbbell Press

Decline Push-Ups



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Overall-Mid

Flat Bench Press

Dumbbell Press

Machine Press

Push-Ups


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Lower

Decline Bench Press

Decline DumbBell Press

Incline Push-Ups


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A garden dies quickly without a gardener to keep it alive.

Sarton




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Mid Section Exercise Processes

Complete

Jack Knife Sit Up

Plank

Obliques

Side Planks

Cross Crunch

Six-Pack

Decline Crunch

Cable Crunch

Lower

Reverse Crunch

Leg Raises

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