Quick Post About Today's PT

OH MY GOD!!!

Instructor says, "We're just going to do an easy run today guys..."

Be wary when your PT instructor says something like that.  A nice easy run is all in perspective.  It's easy for the instructor.  May not be that easy for you.

Today we ran a nice slow run.  Then stopped and did some sort of lunge/walk deal.  Then ran.  Then ran up to the top of a parking garage.  The ran up and down four stairwells in the parking garage. Oh, did push-ups at the bottom of the stairwells and squats at the top.  Oh, there were some jumping jacks thrown in there. (Side stradle hops for my fellow Army vets)  Then we ran back to the running track and did sprints back and forth from one utility pole to another.

Anyway, it was extremely tough for me but it was fun.  Lots of high fives, cheers, and fist bumps.

Oh, I forgot about the partner assisted shoulder presses and the weird push-up/plank thing our instructor had us doing.....

Section 5 saw the challenge and conquered it.

YES!

3rd Challenge Done! - The "Cyclone"

This was an interesting challenge.  It was essentially circuit training in place.

It was something like this:

• Three rounds
• Each Round = 5 minutes
• 1 Minute Rest Between Rounds
• The idea is to keep moving for one minute.
• First Minute = Lunges, Squats, Jumps, 
• Second Minute = Push Ups, Mountain Climbers, Planks, Etc.
• Third Minute = Hip Up's, Crab, Supine Planks, Etc.
• Fourth Minute = Rotate from Bear to Crab, Hip Under, Sit Through, Etc.
• Fifth Minute = All of the Above
• Rest and Repeat

It was physically challenging.  My legs are like spaghetti right now!

"Planking"

After a Shower.  Still excited and thankful to be here!

We have a guest speaker this afternoon. More later about that.

Until next time!.....

5.11 Steak Dinner and Physical Training

 5.11 Steak Dinner

Well, last night we were fed huge New York strip steaks by the folks at 5.11.  The steak was one of the largest steaks I have ever tried to eat!  5.11 prepared around 208 steaks!

We were also treated to door prizes and each of us were given a 5.11 "Push Pack."  Inside the bag was a nice knife.

5.11 Push Pack

5.11 Knife

This was a fun event and I think every session really looks forward to it.  Here's a picture from the event:

5.11 Steak Dinner

PT!

Today was physical training (PT) day.  We have PT three to four times a week.  It is fun but extremely challenging.  I can definitely tell I'm not in my 20's anymore!  Here are some pictures from today's circuit training:  (By the way, circuit training means multiple smaller torture stations instead of one big torture station.  LOL!)

Section 5 Ready for PT!

Resistance Leg Raises

Resistance Push Ups

Tired!

Lastly, I leave you with an image of what I see every day when I go to my classes:

Take care everyone!  Tonight is Flag Night.  I will be posting something about that as well.


See ya!

3 Weeks Down

I am a little late getting a blog entry made for this past week.  Last week was challenging.  I came down with a cold through much of the week and was not feeling well at all.  Several other students were under the weather as well.  The fitness challenge took a lot out of me as well.

It's actually the beginning of the fourth week now.  There is some anxiety over whether or not our session will end this Friday due to a shutdown of the federal government.  If it does, it means we would be sent home and have the chance to finish at a later date.  We would all have to start over from day one.  I will be greatly and profoundly disappointed if this happens.  But, it is out of my control and is unlikely.

We have our 5.11 / National Academy Associates steak dinner tonight.  It should be good.

I'll share more in a few days.

See ya!

2nd Challenge Completed

Ok, today Session 268 tackled the challenge known as "Not in Kansas Anymore."  Unfortunately, it was cold and raining so I didn't take my phone out for pictures.  I will update the blog if I run across some pictures.

This challenge consisted of three stations; sprints with a partner holding you back with a big rubber band, sprints up a fairly steep hill over and over and over (at Hogan's Alley, which was cool), and lastly sprints up and down at flight of stairs at a local parking garage...over and over and over.

Resistance Sprints

Sprinting at Hogans Alley

Sprinting at Hogans Alley

 

Sprinting Up and Down Stairs

 

 

Me After the Challenge

We did get our "challenge t-shirts."

Front

 

Back

If you are preparing to come to the FBI National Academy....train harder!  They believe in sprints, body weight exercises, resistance training with rubber bands, etc.  Don't do like me and just focus on running.  They don't do that much here anymore.  They believe in "functional fitness."


The National Academy Associates (NAA) held a meet and greet between the FBINA students and representatives from numerous colleges and businesses.  Souvenirs could be bought and the NAA provided pizza.  

We also had another enrichment seminar tonight featuring Sergeant First Class Greg Stube, United States Army (Ret).  SFC Stube was a Special Forces Green Beret.  He was seriously injured by an improvised explosive device while serving in Afghanistan.  SFC Stube presented an emotional and touching speech on bravery, leadership, and caring for your fellow man.

Lastly, for anyone coming to the FBINA.....here's some information for you:

You have very little room.  You're only assigned one half of this wall locker.

There are four small drawers and a bin under the bed.  There's a larger storage area under the bed.  Move your mattress to gain access.

The desk does not have a lot of room.

This is your gym locker.  Brings two pairs of shower shoes.  One for the gym and one for your room.

End of 2nd Week

Well it is the end of the second week here at Quantico.  Everyone seemed tired this week.  I think that was because this was the first full week of classes and physical training.  Regarding physical training; It's as hard as you want it to be.  The instructors know that everyone is not a marathon runner or champion athlete.  It is up to the person to challenge themselves.  I was pretty sore and beat up after the PT.

The classes are going well.  I am spending this weekend finishing up everything that I can for this session.  I was invited to go with some other students to the Marine Corps Museum this morning (Saturday, 4/15/17).  It is a great place to visit and it is free.  You will appreciate anything here that is free.  I am about to go eat in the free cafeteria.  LOL.

Oh, we had our first enrichment speaker on Thursday.  The speaker was retired Marine Corps Lieutenant General (that's 3 stars if you didn't know) George Flynn.  He gave an awesome and down to earth speech on leadership.  He also spoke at length about his experiences with our current Secretary of Defense, James Mattis.  He spoke very highly of Secretary Mattis.  I got a chance to meet LTG Flynn and have my picture made with him.

 

Lieutenant General (Ret) George Flynn, United States Marine Corps and I.

Lieutenant General Flynn at his retirement ceremony.

Anyway, everything is going great.  I have to admit that I do miss sleeping in my own bed.  I miss my family and I miss my girlfriend.  However, I have met so many wonderful people here.  The FBI Academy itself is well run and the staff is very professional.

Until next time....

1 Challenge Down, Pictures Made, Patches and Pins

Today was a fun day!  No classes!  But wait!....

We started our day with our first challenge; the Tin Man Trot.  It is the first of several challenges leading up to the Yellow Brick Road.  Everyone did well and it was a fun experience.  The FBI director's helicopter flew over us as we ran which was interesting.

My Section (5) just after the Tin Man Trot

 

Can you spot me? :-)

We also had our section and individual pictures made.  We finally got to wear our suits!  I thought we looked pretty good.  

 

 Lastly, we finished the evening off with our Patch and Pin night.  This is an opportunity to get patches, pins, and coins from officers from all over the world.  It was great fun!