MTI Work Capacity Assessment

AO: The Colosseum

When: 05/07/2021


Number of Pax: 9

Pax Names: Binford, Bunker, Bunny Hill, Den Mother, Gopher, Ozark, Short Sale, Sparkler, Trojan,

Number of FNGS: 0

FNG Names:

QIC: Ozark

The BackBlast:

I was procrastinating researching the other day and came across an idea that I thought would make a nice centerpiece for a beatdown, so I rushed to the Q sheet and grabbed a slot for it. Today was finally the day and I woke filled with dread joy for how awful fun this might be.

I arrived about 30 minutes early to allow some time for set up (I generally avoid elaborate setup, and cones–cones mean running and I hate running) so I could set out some cones. I even remembered to pack some speakers for tunes to grace our suffering!

With that work completed I joined Sparkler for some pull-ups and moseyed over to the flags to get things started.

I didn’t want to skimp on Warm-o-rama since we were hopefully going to be running with some speed shortly so we sttarted with some tappy-taps, finkel swings and side straddle op in cadence (hot tip-finkel swings while calling a cadence is way worse than walking and chewing gum–at least I didn’t land on my face)

With that done we moseyed over to the cones for a little more warm up of:

4 Rounds 

  • 5x Push Ups
  • 10x Walking Lunges
  • Run 25m
  • Instep Stretch

With that done it was time for the Main event, the MTI Tactical Athlete Work Capacity Assessment

Suggested Load:25# weight vest, IBA or Ruck (I brought a 20ish vest and Sparkler too kthe bait and vested up as well–misery loves company)

  • 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
  • Rest 1 minute
  • 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
  • Rest 1 minute
  • 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end

Score is the total number of completed 25m lengths run.

Honestly, it wasn’t as awful as I expected, but next time we all have a number to beat… the best is yet to come.

Obviously we still had plenty of time for fun and we had a perfectly good 25m square of cones in front of us so, time for some four corners.

  • Corner 1: 5 burpees
  • bear crawl to
  • Corner 2: 10 merkins
  • run to
  • corner 3: 15 squats
  • bear crawl to
  • Corner 4: 20 Big Boy Sitúps
  • run back to corner 1 and rinse and repeat for ~10 minutes.

And just like every meal is better with dessert, we finished off with a ladder of merkins and squats starting with 1 rep and going up one rep per round to 10. First few pax to 10 win a prize! The opportunity to ladder back down!

After all this we still had plenty of time for Mary, so we did some flutter kicks, shoulder taps, freddie mercury, low plank hold, WWI situps, and then moseyed back to the flags for the CoT.

I don’t have any earth shattering wisdom that I was able to unleash on the pax this morning but I do have gratitude. I am grateful for the work the pax put in this morning, for the little bit of improvement I see in myself physically, mentally and spiritually every time I work with these men, and for the day ahead that we have to take those fruits to the world. Do something good today.

Big shoutout to Bunker and Trojan for taking this on from IR, way to modify, adapt and overcome!