The Making of a Navy SEAL

Teammates, a couple questions I often get are, "What's SEAL training really like? Who are the SEALs recruiting these days?" Check out what NBC's Today show learned when they had unprecented access for nine months to the world of the Navy's Silent Warriors.

"From high-tech weapons and underwater demolition to hand-to-hand combat and parachuting into war zones, NBC’s Chris Jansing takes a look at the making of a Navy SEAL." Notice what phrase comes up again and again: Extreme Fitness.

Did you know a Newsweek reporter wrote about Bronze Star Lieutenant Commander Tom Rancich's SEAL Hellweek aka BUD/S? Tom is a CHARLIE MIKE blogger too! N.B. every CM SEAL blogger has written about their BUD/S week. Lastly, read Warrior Elite: Forging SEAL Class 228 by Dick Couch.

CHARLIE MIKE -- ALDEN

Tom Rancich on Teamwork

Look who came to visit Team Perfect! Teammates, for those of you who don't know him, former SEAL Tom Rancich was the first guest blogger on CHARLIE MIKE. Tom and I go way back! I met Tom during BUD/S (Basic Underwater Demolition/SEAL) training. I was class leader of BUD/S Class 181 but was pulled out for medical reasons and rolled into Class 182. Tom was the class leader of BUD/S Class 182 – when I came in halfway through as the assistant class leader. Tom was pulled for medical reasons but I was secured. And the story Tom tells is that he was the one to get my guys into shape, thus making my job ever so much easier!

And here we are, years later, and Tom's still making my job easier. As longtime Perfect Fitness teammate Nancy in NC said, "SEALs are all about teamwork [] Any tips on team building and motivation?" Tom Rancich was and is the best leader ever -- that being said, I'm re-running a blog from him on Teamwork -- thanks brother! AMM

Question from Nancy in NC: So, you and Alden are obviously great motivators. How do you take a group of individuals, with their own self interests and personal goals, and motivate them to work as a team? I'm not referring to exercise here, but more team building at work or in a civic club situation.

Answer: The very first thing to do is to define what your organizational needs are. Very few organizations actually need a true team, or a least a team as I choose to define it--(Team- A group of people who have undergone advanced/ specialized training and been specifically forged into a highly committed, capable, mission specific, performance oriented operational entity).

But rather they need to improve their group performance (again, as I chose to define it. Group- A task oriented compilation of people based on individual skills relative to the projected skills required). Now the reason I define things this way is that I assert that the dictionary definitions are inadequate to properly define the future requirements of the team/group and thus makes achieving that status highly unlikely.

So the first thing that an organization really needs to do is clearly and accurately define what are their:

1. Goals
2. Mission
3. Vision
4. Critical values
5. Organizational imperatives
6. Organizational philosophies

From that start you will have defined the type of people and the type of interaction/communication you need. It is a lot of work, but this will also clearly show how people are to be and most importantly, the benefit to the individuals for being that way.

I have long believed that all SEAL training and operational successes come down to two simple critical values that all SEALs must possess: Never quit, Never leave your buddy. That is the bedrock foundation of everything else we do.

Tom Rancich
_________________________________________________
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.

HOOYAH New Year's Resolutions!

Teammates, Who's up for a Polar Bear swim on New Year's Day? HOOYAH to CM SEAL Team blogger Tom Rancich -- ringing in the New Decade!

Here's Teammate Marcus Colburn with a challenge for the CM Teammates. He's posting his goals for 2010 and he's asking: WHAT ARE YOURS? Marcus, you have the floor! CHARLIE MIKE -- ALDEN MILLS

"Hey Team,

Well it's already here & it's time to set your sights on the future. I'm going to make my battle for perfection even more intense by tossing out all the stuff that slowed me down in the past & intensifying all the things that worked for me. Let's take diet for instance.... my practice of "eating perfectly clean" seems to have worked. So I will intensify that.

My working out too fast without paying close attention to detail definitely did not help further my cause. I love to workout & watching and listening to the talk of my results occurring at such a fantastic rate just made me go for it even more intensely. So, I pledge to think like a chess player: slow down everything & stay 3 moves ahead of my opponent/(injury or imperfection).

Looking back I have learned that it does not matter what others think of you. What matters is how you discern yourself. If I just keep my eyes on the prize -- synonymous to staying 3 moves ahead of the game, then I can & will achieve my goals. I will "stay ready for anything" because "anything" just happens at anytime.

As 2009 draws to a close it's nice to look back and see what we've accomplished over the past year (I'm the fellow in white and black under the Eiffel Tower, Summer 2009) and set some goals for what we want to achieve in the coming year.

What is your main goal that you'd like to achieve in 2010?

Publishing your goals like this for others to see will help get the wheels turning towards making your goal a reality.

Go for it team and let us know your goal for 2010! HOOYAH & HAVE A GREAT & PRODUCTIVE YEAR!!!!!!!!!!!!!

"NUFF SAID"

Marcus Colburn AKA Mojo Frog

Why I March on Vets Day: Rancich

Teammates -- Last Wednesday, Veterans Day, Tom Rancich gave the speech at the Martha's Vineyard ceremony, on what he described as "a blustery day for a sad little parade". Take his words to heart. Alden Mills

"Good morning—thank you for having me here today. You are about to find out about a quirk of mine---perhaps it is because I was an English Major---or perhaps it is because I have spent too much time underwater---but I believe in semantics—the definition of words. So though I will remember, as I frequently do, my fallen comrades; Neil, Brian, Woody, Jeff, Voight and so many others who touched my life--- guarded it---they are not why I march today for this is not Memorial Day. And though I will always be in awe of the audacity and courage of our Founding Fathers, they are not why I march today because this is not July 4th. This is Veterans Day---a day set aside for those who served, survived and went on to live civilian lives. I believe that veterans bear a unique set of burdens---not heavier or the heaviest---but unique.

Sometimes the burden is sorta silly---standing in a hotel lobby having the clerk tell you “Yes, we have a military discount but the Triple A one is much better”. Sometimes the burden is surreal---bearing the rigors of combat and then ninety-six hours later standing in an opulent society that does not seem to know it is at war---in two countries---that somewhere a nineteen year old is fighting for his or her life. Sometimes it is tragic—--many laying awake at night wondering if there was something they could have done differently and their buddy or teammate would be alive. And sometimes coming to the horrible conclusion that you could have, and getting to live with that forever.

Sometimes it is just day to day challenges---trying to figure out how to live for the next 30-40 years knowing that nothing will ever be as important or as exciting as the last mission; or worse, trying to figure out how to live the next 30-40 years without arms or legs---or sight—or to live with the murmurs as people stare at your burns as you try to forget your disfigurement.

Sometimes it is sublime---Halloween I was at the Offshore Ale house and a girl came in wearing an American flag that she had cut a hole in so she could wear it like a smock---a collection jar in her hand with the words “You Lie” on its face; laughing—happy—protected. I was torn---part of me wanted to tear it off of her and give it a respectful end---part of me wanted to tell her about my friends that came home--- likewise draped in the flag---and how I felt about seeing her desecrate them---but I knew I wouldn’t do anything other than enforce her fantasy. In the end I just walked out—anything I did would have ended badly and likely I would bear the blame.

I am proud to be a veteran and I am proud of my fellow veterans. You can wrap yourself in the warm knowledge that the country is better…safer… for your service. You may sleep well at night, knowing that your slumber is guarded by people trained by the best…trained by you---and that they are living up to your standard of excellence.

You should revel in the honor that is given you—you answered your country’s call---you went into harm’s way---you succeeded in your mission and you did not falter. On the dark night when a foul wind rose---you did not shutter your house—but rather you opened your door and strode into the darkness to meet the challenge--- and wrest the night.

That is why I march today---thank you for your service."

Lieutenant Commander Thomas Rancich, U.S. Navy (retired)

Veterans Day Philosophizing

CM SEAL Team blogger: Tom Rancich

"Rest in Peace"---nice sentiment--but what if you don't want to? In the Navy it is fair winds and following seas--and I am like---but the tempest is the cool part! And the old Irish blessing, "May the road rise up to meet you. May the wind be always at your back. May the sun shine warm upon your face". If you have spent your whole life living for the challenge, why be wished ease?

Perhaps this is a retired sailor waging philosophical and hating not being in the fray, but 60 years from now when I die--wish me the worst storm ever and an eternity of impossible challenges---and a G&B boat to face it in.

My favorite song, so appropriate for today, is "And The Band Played Waltzing Matilda". "The song describes the futility, gruesome reality and the destruction of war, while criticising those who seek to glorify it," says wikipedia.

"When I was a young man I carried my pack
And I lived the free life of a rover
From the Murrays green basin to the dusty outback
I waltzed my Matilda all over
Then in nineteen fifteen my country said Son
It's time to stop rambling 'cause there's work to be done
So they gave me a tin hat and they gave me a gun
And they sent me away to the war
And the band played Waltzing Matilda
As we sailed away from the quay
And amidst all the tears and the shouts and the cheers
We sailed off to Gallipoli

How well I remember that terrible day
How the blood stained the sand and the water
And how in that hell that they called Suvla Bay
We were butchered like lambs at the slaughter
Johnny Turk he was ready, he primed himself well
He chased us with bullets, he rained us with shells
And in five minutes flat he'd blown us all to hell
Nearly blew us right back to Australia
But the band played Waltzing Matilda
As we stopped to bury our slain
We buried ours and the Turks buried theirs
Then we started all over again"

Tom Rancich

Picture courtesy of wikipedia: George Lambert's Anzac, the landing 1915.

Tom Rancich on Female Fitness

Teammates, have you seen the November 2009 SHAPE magazine cover? The cover girl is The Office's Jenna Fischer, wearing a bikini and a big confident smile! According to Ms. Fischer, "I ditched the trainer and got THIS body on my own." Here at Perfect Fitness we're fired up that the Perfect Pushup is part of her workout. Every two or three days, Jenna does Macho Jacks, Pendulum Rows and finishes off with Triceps Pushups, from the knees, using Perfect Pushup handles. The November SHAPE magazine is on newstands now.

Now according to Tom Rancich, my SEAL Team swim buddy, all it takes is six weeks to get into bikini shape. Yeah sure you're thinking, but Tom knows why it takes the average 35 year-old woman so long to put on that bikini. Keep in mind that Tom Rancich has spent the last six months at the beach, leading a group of Navy veterans who were tasked to remove potentially lethal practice munitions dropped decades ago at former target ranges along South Beach in Martha's Vineyard, Massachusetts.

The secret: confidence. Says Tom, "I have spent the entire summer at the beach and you have no idea how many 30-somethings I talked to who were wearing ass blankets or frumpy one pieces with skirts no less! They would have been fine in bikinis...except they lost their confidence." You all know the famous SEAL motto, "the body obeys the brain." It's not enough to work the body -- you have to unlock your body's potential so that you can get more out of life -- and that starts inside your head. Check out my Right to Bare Arms workout and start making changes from the inside out.

CHARLIE MIKE -- ALDEN

Rancich on Rugby in Olympics

Yes...unfortunately sevens is not rugby...it is a game invented by backs (backs get all the glory, the pack gets all the blame) so they can prance around and not have to worry about being spanked by a 220+ ogre who is both fleet of feet and powerful and irritable by nature (not to mention suave and debonair). I mean if the pack invented its own game we would have shortened the field and added people so there was more opportunity to kick ass not run free.

But other than that I think it is great that rugby ...sorta … is in the Olympics but I am thankful of one thing and hopeful of another...I am hopeful that this leads to 15s in the Olympics and I am thankful that it isn't that league rule crap. Oh and if you noticed I said both but named three things...you are such a back :)

Tom Rancich, CM SEAL Team blogger

Scrum picture courtesy of wikipedia. Here's a link to a wikipedia article about the Rugby Unionand the picture of the black eye above is courtesy of Guam Motleys vs Australian SAS---Guam Motleys 6, Australian SAS 0.
_________________________________________________
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.

Rugby's Clark on Olympic Ruling

Teammates, here's Cal coach Jack Clark's reaction to the great news that Rugby is once again an Olympic sport! "I got the word at about 4am Friday morning from pals who were in Copenhagen for the IOC's decision. I thought about opening some champagne but it was early even for a rugger.

I've been telling everybody they'll have to excuse our pride for a few days, all of us in the rugby community are over-the-top with rugby's inclusion back into the Olympic Games. We've been working towards this for quite some time and now that's its happened it almost seems surreal. Olympic status is a great boost for our sport, especially in countries like ours in America where rugby is played as a minor sport. Olympic acceptance is important for the sports credibility on university and high school campuses. There is no denying the power of those five rings, and the USOC will be a tremendous partner to help take U.S. rugby to the next level.

Unfortunately, the IOC cut baseball and softball from the Games, two strong U.S. sports, but those ball-diamond sports aren't world sports to the extent of the replacement sports of rugby and golf. I believe rugby 'sevens' will become among the most popular of Olympic participation sports.

Also, rugby reentering the Olympics has special meaning to us at Cal. Partly because six of our students won rugby Olympic Gold in the 1920 and 1924 Games. It's now my job to increase our number of rugby Olympians and I confident we'll do so."

Jack Clark
Team Perfect Athlete Ambassador

A special HOOYAH to Marketing Coordinator Julie Erickson, who reached out to Coach Clark as soon as the decision was announced! Thanks Jules!

CHARLIE MIKE -- ALDEN

Stay tuned for Tom Rancich's reaction to this -- as always, my SEAL Team swim buddy (and rugby player) Tom has a unique perspective!

Honor 9/11 by Staying On Mission

Teammates, Freedom is not Free - God Bless our troops and the families that grieve for those who gave the ultimate sacrifice. Some of you may remember Tom's thoughts last 9/11: the message is as valid now as then.

CHARLIE MIKE -- ALDEN

CM SEAL Team blogger: Tom Rancich

9/11. The day that changed America. Separated us into pre and post 9/11. Well, those who have read “For the Courage of the Founders” know how I feel about that. It is wrong. But that got me to thinking about the things that change us and how. So there have been some positive changes in the country since 9/11, but I think that at a very basic level, when you allow your enemy to change the way your conduct your life, you are making a fundamental mistake. Your enemy does not want you to succeed. He, by definition, wants to see you fail. So to change the way you live because of his actions, well, just fundamentally wrong to me.

So what does that have to do with CHARLIE MIKE? Well, continuing the mission is CRITICAL to the success of the mission; be it a pyrrhic success or otherwise. The point is, if you let the enemy stop you---well no CHARLIE MIKE in that. So who are your enemies in your quest for fitness and a more healthy lifestyle? Is it the high school gym teacher that said you can’t do pull-ups because you are a girl (whether or not you actually were a girl)? Is it the pie in the fridge? A beloved enabler on the couch? Or, like most people I know, is it the voice that says, I can’t, or I don’t have the time, or I am too tired, or, or, or……

So on this 9/11, let’s share some of the enemies that are trying to turn us away from fitness---and then share ideas on how to defeat them. I have met a lot of people who say, “I want to be fit and I feel better when I PT, but I just never have the (time, energy, desire.)” I could never make sense of that thought---but clearly an enemy is getting in the way---let’s kick its ass.

Tom Rancich
___________________________________________________
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.

Martha's Vineyard Sandy Secrets

Teammates, where in the world is Tom Rancich? He and his VRHabilis partner, Elliott Alder, have been making Martha's Vineyard's South Beach safe for beach lovers.

Nelson Sigelman of the Martha's Vineyard Times published a story on July 2, Navy vets put warmaking training to peaceful use, which featured the US Navy veterans co-owners of VRHabilis. Here are some excerpts:

"A group of Navy veterans have used skills honed over the course of their military careers to remove practice munitions dropped decades ago at former target ranges along South Beach (pictured above). The popular stretch of sand and surf that fronts on the Atlantic Ocean is far removed from the world's conflicts that shaped much of his training, but for Elliott Adler, co-owner of VRHabilis, the cleanup is an opportunity for veterans, some of whom are disabled, to do meaningful work. Tom Rancich, a former Navy SEAL, is a partner in the company and once commanded a specialized unit that included Mr. Adler.

Since April the men and their four employees have worked out of a small trailer parked on the beach. They have methodically moved along the shore searching the underwater terrain for any lost munitions. Safety, for the public and the crew, has been a primary concern. While one diver is in the water another is suited up and ready to assist at all times. Signs warn the public that they are not allowed within a set exclusion zone."

Bravo Zulu Tom and Elliott! Teammates, watch for a repost of one of Tom's popular blogs, "When Did You Last Do a Pushup?"

CHARLIE MIKE -- ALDEN

Relaxed but Alert in Competition: An Oxymoron?

What tips do you have for staying relaxed but alert in an equestrian competition*?

CM SEAL Team blogger: Tom Rancich

It takes some practice to find the right combo of whiskey and coffee, but that is what I do. Seriously, the biggest thing is: do not be afraid to relax—you don’t need to be keyed up for two days to make a successful first or second jump.

My son, the starting defensive end for his high school team, asked once why right before he makes a tackle it almost seems like he has already done it. Well think about it—when the play starts, he doesn’t know what is going to happen—is it a pass or a run toward him or away---but as the play progresses variables start to drop away. It is a pass (bunch of running variables drop away) so he can rush the quarterback. Quarterback is in the pocket (more variables gone). He is past the blocker (more variables gone). Quarterback doesn’t see him coming (only two variables left, either he beats the pass or not) and then the split second before he hits the quarterback there are no more variables and he can totally focus on one event—hitting the quarterback. So it would be pretty silly for him to have been all worried about that before the play started.

So, what I am trying to get across in this long winded way is, break your event down into bits that you can handle and don’t artificially amp yourself up before it makes sense. Nervousness costs energy—so at the point that you are in competition, is it logical to worry about what is going to happen? You are either prepared or not---in either case worrying won’t help. The horse is going to respond well or not---if he responds well it wasn’t because you were worried. The horse wouldn’t know that. If the horse doesn’t respond well then worrying didn’t help and won’t help: you have to act.

That is part of what visualization is about---working through the actions you will take when things vary from plan.

* Carole, a CHARLIE MIKE Teammate who’s an expert equestrienne, asked Tom Rancich how would a Navy SEAL stay relaxed but alert when competing. Her field of battle: the dressage arena.
____________________________________________
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.

Through his consulting firm, Off-Shore Consulting, Tom provides professional advice on leadership and team building, often as a motivational speaker, in addition to being an expert consultant to the entertainment industry.

Alden Mills and Charlie Mike blogger Tom Rancich served together in the Teams.

CM SEAL Team Summer Reading List

Marcus Colburn
1ST of all, of course, The Green Room: A Mother’s Truth by Liliane Colburn (my mom!). STRANGER THAN FICTION! Stephen King even wrote a review at Barnes & Noble about how it would be one of his classic tales if it wasn't true. All about some Navy SEAL & where he got his mojo from: www.mojofrog.com. You can get it there! But of course I'm a little biased!
2nd The Tao of Jeet Kune Do. Unbelievably easy book to follow + lots of pictures: www.brucelee.com or www.jeetkunedo.com.

Alden Mills
Non-fiction: Lone Survivor - by Marcus Luttrell - the best Spec-ops (let alone SEAL) survival mission I've ever heard about.
Fiction: The Increment - by David Ignatius – a fantastic and plausible fiction story regarding Iran's nuke program and a joint CIA/MI6-SIS covert op to penetrate it. Written by a journalist who has covered these agencies and the Middle East - very knowledgeable writer (also wrote Body of Lies which was made into a movie last year).

Tim Grizzell
Non-fiction - STRIDES: Running through History with an Unlikely Athlete by Benjamin Cheever - Great book about the history running and funny too!
Fiction - Did I Ever Tell You How Lucky You Are? by Dr. Seuss - I read it to my children at least once a month if not more. Trust me -- it is not just a children's book!

Tom Rancich
Non-fiction: Commandos by Doug Waller -- It was the biggest event of my life up to that moment, I was 10 years older than the class average, nervous etc etc, and then Captain Richards brings me into the office on Sunday and "Introduces me" to Doug and informs me that I am to make sure he gets what he needs and doesn't get hurt---so I reply, "Sir, I have a few other things on my mind" to which Richards replies, "Yeah well now you have another, get the hell out of my office." The biggest way that Doug affected my experience is that I have a near minute to minute chronicle of my Hellweek----I absolutely recommend the book for someone wanting to be a SEAL and do so frequently---(Brave Men Dark Waters by Orr Kelly is the other must read IMHO). I will refer to myself as a former or retired SEAL depending on who I am talking to---I don't worry about any risk---well, unless I am in a bar and well---lots of people want to see just how tough a SEAL is, which, frankly, I am not, without sig, M-4, cold steel and preferably aircraft over head.
Fiction: A book that most affected me was The Bridge of San Luis Ray by Thornton Wilder -- how do we wind up at a place with another at a moment of importance?

Mike Ryan
My summer reading recommendation is Blood and Thunder - the epic story of Kit Carson and the Conquest of the American West. From the author of Ghost Soldiers (Hampton Sides). A fantastic book. One of the most riveting historical fiction books I've read. Up there with the Killer Angels (by Michael Shaara). If you are even remotely interested in the formative years of American History or the American West - this will knock your socks off. A first hand account of Indian culture and the conquest of California.

Stew Smith
Non-fiction:
Lone Survivor by Marcus Luttrell – Awesome. Best one to date for me.
SEAL TEAM ONE – by Dick Couch - my first SEAL book - loved it.

Fiction: Without Remorse by Tom Clancy – OK, not real – entertaining though.

CHARLIE MIKE SITREP: May 2009

Teammates – Check out our SITREP (Situation Report) for May - highlighting the depth and breadth of the CM SEAL Team bloggers. Click on their names to read more.


CM SEAL Team blogger: Mike Ryan
Title: Secret Weapon #1
"Cowards never got started and the weak died along the way. Truer words were never spoken. The first time I read this quote I was standing at parade-rest waiting to begin my first day of SEAL training. The words were carved into a wooden bench that stood just inside the doors of the Naval Special Warfare Center. At my feet, just in front of the bench, stood a perfect line of about 30 helmets - the last remnants of students who had reached their mental and physical limits and quit training. Predictably, my initial reaction was a mix of skepticism and sarcasm. “Yea” I thought, “that’s a little bit over-the-top.” About twenty minutes later I realized my worst nightmare had just begun.



CM SEAL Team blogger: Tom Rancich
Title: A Debt of Memory to Brothers and Sisters, Gratefully Paid
Memorial Day has always had an identity crisis. Even in the very beginning, it was only for Union soldiers, not merging all "Decoration Day" activities until after World War One. In 1971, Memorial Day became the last Monday in May instead of May 30. This move, designed to create a three-day weekend, irritated many by adding to the day an air of celebration instead of reflection: picnics, parades, ballgames, sales -- the start of the summer party. That doesn't bother me: somewhere in the 1.5 million soldiers remembered every Memorial Day there is certainly someone who would have really enjoyed another picnic, parade, ball game or day shopping. Some of those sacrificed would have liked one more party or one more prayer. It's all good.

CM SEAL Team blogger: Marcus Colburn
Title: MMA Fighters: Modern Day Gladiators
They entered the ring to the sound of rap, rock, old-school hip-hop, reggae, and even country-and-western, but the one thing every fighter at Saturday’s UFC (mixed martial arts fighting) event had in common was a powerful athletic physique built from metabolic resistance training. These modern-day warriors know better than to do bodybuilding, because those workouts just take too long and leave you puffed up, slow, and inflexible. That’s not how modern man should be – or look.



CM SEAL Team blogger: Stew Smith
Title: Stew Smith's Bodyweight Exercise Plan: Part I
Calisthenics, or bodyweight exercises, originated thousands of years ago in ancient Greece and have been a major component of fitness in athletics, military, law enforcement, and daily fitness for home workouts without equipment. Here is a request from a Perfect Pushup user in our YouTube group seeking to do more exercises without having to go to a gym.

"I need help in making a full body bodyweight routine. Any advice/sample that you can offer? I am seventeen and have been using the Perfect Pushup on and off for a year now."
CM SEAL Team blogger: Tim Grizzell
Title: Completing a Marathon: IV (a): The TAPER
Hello Charlie Mike teammates – I was initially going to cover just the day of the race in the final post of my marathon series. After reviewing a previous answer to CM teammate, Joe G., regarding tapering, it was suggested that I should cover this topic and break up the blog up into two parts: tapering and the day of the race. It was a great idea!

Tapering is very important if you want to post a good marathon time. It gives your body the opportunity to recover from all of the hard training you put in leading up to the race. You can replenish energy, rejuvenate muscles and possibly kick any nagging injuries you might have up to this point.

Teammates -- Mike, Tom, Marcus, Stew, Tim, Sav -- all of them get the meaning of CHARLIE MIKE -- that it's "An Attitude of Action" and they're preaching what they practice. Drop on Down and Get Fired UP for pushing out and pulling up after you read what my Teammates have to say.

CHARLIE MIKE – ALDEN

A Debt of Memory to Brothers and Sisters, Gratefully Paid

CM SEAL Team blogger: Tom Rancich

Memorial Day has always had an identity crisis. Even in the very beginning, it was only for Union soldiers, not merging all "Decoration Day" activities until after World War One. In 1971, Memorial Day became the last Monday in May instead of May 30. This move, designed to create a three-day weekend, irritated many by adding to the day an air of celebration instead of reflection: picnics, parades, ballgames, sales -- the start of the summer party. That doesn't bother me: somewhere in the 1.5 million soldiers remembered every Memorial Day there is certainly someone who would have really enjoyed another picnic, parade, ball game or day shopping. Some of those sacrificed would have liked one more party or one more prayer. It's all good.

I remember some of my teammates and shipmates who didn't make it. Neal, as nice and stand-up a person as ever walked the earth, died in combat in Afghanistan, alone and outnumbered in the Tora Bora mountains. There was Brian, a Bostonian, killed in Afghanistan when his HMMV hit a mine; I served with him at SEAL Team Four. Woody and Jeff, shipmates who died when our helicopter crashed, and Steve, another teammate who died in the same crash.

Steve was laughing a split second before we crashed, a joyful expression forever etched in my mind. Pete was one of my phase officers at Basic Underwater Demolition School. He was a great guy who was killed in South America in a training accident. Mark and Brad, two more SEALs, were killed in training accidents. I didn't know either of them well before I was assigned to do the investigations into their deaths. I remember explaining the circumstances of Mark's death to his widow, as his three-month-old son lay cradled in his mother's arms. Tragic.

Philosophically at least, Memorial Day is easy for me, because I have people to remember - people who were alive and full of potential one day and dead the next, people with whom I laughed, partied, worked and went to war. On Memorial Day, and many other days, I remember them. But, I wonder, how do I remember someone I never knew? Though estimates vary widely, the nation's military war dead since the Revolutionary War number more than one and a half million - one and a half million faces of a national treasure. How do you remember a million and a half people you never met? Or more precisely, how is it that you memorialize them as unique and precious individuals with hopes, potential, and dreams - individuals who had people that loved them, to whom they were more than just a name on a list? I'm not sure you can.

It is certainly not possible to know them all or even who they all were, so perhaps it is inevitable that they become part of a long gray line. Still, it is important to honor those lives and remember, if not the individuals, at least that they were individuals, individuals so diverse in their interests and aspects as to be impossible to merge.

Memorial Day must at least remind us of the extraordinary cost of war and the critical responsibility to carefully understand what it means to add names to the Roll of Honor before committing soldiers and civilians to combat. Everyone in today's military is a volunteer, but that doesn't lessen our responsibility to spend those lives sparingly and only with the deepest of consideration, even if we are afraid. That those volunteers are more at risk is a fact; that they volunteered is moot; that they deserve to be at greater risk is false. Fear cannot be our motivator. It is important to honor the sacrifices of a million and a half individuals by committing to be at least as courageous as they were.

I don't know how our founders had the courage to stand against the world's superpower for a bunch of liberal ideas that had never been successfully put into practice, but they did. From that moment on we owed them and every person who gave up life or limb in defense of "inalienable rights" a debt of gratitude. No, more than that. We owe them the guarantee that they did not die in vain.

Since 2001, we have added more than 1,600 names to the Roll of Honor. From Crispus Attucks, the first to die as a United States soldier, to the soldier that may die today - you were my brothers and sisters in arms. I did not know you all, could not know you all, but I remember.

Synopsis: Thoughts on Memorial Day.
Credits: By Tom Rancich
Source: The Martha's Vineyard Times, May 26, 2005

In Memoriam and In Celebration

CM Teammates: Great news – a three day weekend that kicks off summer is here! Weather’s getting warmer, days are getting longer and we get an extra day to enjoy it all…that’s the basic meaning of Memorial Day to most Americans – and that’s great – it’s what liberty enables us to do – celebrate! Just a little reminder that ye ole “Decorating Day” as they used to call it in the military – pertaining to decorating the graves of our fallen veteran brethren – has a special meaning to all those who have served and to family and friends of those who have served.

I remember being deployed to Bosnia in 1997 and celebrating Memorial Day “in the field”. An Army Colonel in the Special Forces (Green Berets) met with us to recount and extoll the stories of those who had gone before us and had paid the ultimate sacrifice for our great country. As we prepared for our mission, he reminded us that very few Americans have the privilege of serving our country let alone being the position to defend it. That not only do we have to act with honor on the field for those that have done so before us but also remember that there is another generation counting on us. Then he read us a note from child of a school that had been selected as our sponsor school while we were deployed – her note was simple and sweet, “Thank you for keeping me and my family safe – we love you.” She had added a couple of crayon pictures depicting hearts, sunshine, and her family. To an outsider that may not seem like much, but to those of us who were deployed (and especially those of us who were fathers at the time – I was not one of them) – it meant a whole helluva lot coming from someone we had never met nor probably would ever meet.

My point – have an Awesome Memorial Day and as you do, take a moment to thank a veteran in any way you can – from sending an e-mail to stopping by a national cemetery to greeting a Vet on the street – the simplest things in life often have the biggest impacts, and saying thanks to Vet can mean more than you can imagine.

Happy Memorial Day – GOD BLESS OUR TROOPS and, of course,
CHARLIE MIKE! ALDEN

N.B. Teammates, CM SEAL bloggers Tim Grizzell and Tom Rancich, two fellow veterans, will be sharing their Memorial Day reflections this weekend as well.

Rancich on Rugby

CM SEAL Team blogger: Tom Rancich

Navy SEALs are often compared to professional athletes -- and there's no tougher, better conditioned athlete than a rugby player. I played in high school and college and have even played a team of Brits on the deck of a Naval destroyer! I liken rugby to sprinting from wrestling match to wrestling match---for 90 minutes. I'd be playing now if not for the limitations of island living. The black eye above is courtesy of Guam Motleys vs Australian SAS---Guam Motleys 6, Australian SAS 0.

My favorite rugby quotes—
“Better to have lost at rugby than have ever played softball.”

“Mutt by nature, mangy by choice.”

“I am not a million dollar athlete that misses free throws, can’t score on an open goal or drops pass in the open field—I ruck!"

Yesterday's Athlete Ambassador blogger was Cal rugby coach Jack Clark -- his Bears faced down Army Friday night at Stanford University: EXTRA EXTRA: Bears Beat Army, 42-17, Setting Up Final vs. BYU Sat. at 7 p.m With Army for an opponent, what can I say but "Go Bears!" -- not to mention the fact that my first consulting firm was dubbed Wounded Bear Strategies.
_________________________________________________
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.





Through his consulting firm, Off-Shore Consulting, Tom provides professional advice on leadership and team building, often as a motivational speaker, in addition to being an expert consultant to the entertainment industry.

Alden Mills and CHARLIE MIKE blogger Tom Rancich served together in the Teams.

Breaking Yourself to Build Yourself*

CM SEAL Team blogger: Tom Rancich

SO---Many of you may have noticed that my blogs are more cerebral (easy for you to say) than they are about fitness and routines and how to do calisthenics. Well unfortunately, some readers don’t get the hint that I don’t WANT to talk about that stuff but they still persist in asking me about how many this and what about the perfect this or that. So here it is—GET OFF MY BACK—fact is, I think it is a bunch of bunk.
Alden came into the military 6 years after me—he was part of the “new” military---I was part of the old---he was part of the “we have to do this because” and I was part of “shut the f*ck about or I will take you behind the conex box and beat the cr@p out of you” ---his generation of officer sought to understand the emotions and motivations of his people---my generation jacked people up if they didn’t perform to my liking. So—with regard to all the perfect stuff---I don’t know. Maybe it makes sense if you think about it—but why think about it?

I am just fine after doing it the old way—I mean—if you aren’t hurting then my question is why? The answer, of course, is you aren’t trying---and frankly who cares if you are arthritic when you are fifty---I mean—you are fifty—so all the research that Alden has done and all the performance enhancing and ground breaking fitness ideas and equipment to get better results with less stress on the body and focus on lifestyle and lifelong fitness is all well and good---if you really need those sorts of crutches. Otherwise I say suck it up butter cup and get out there and run with a tire dragging from your waist until you can’t take another step then drop and give me fifty and then run some hills with your buddy on your back---it ain’t brain science or rocket surgery---it is breaking yourself to build yourself—on April Fool’s Day* of course! And only a fool would listen to advice like I just gave!!

News Flash: Tom's on board at our new community of Fitness Fanatics -- take a look. Bravo Zulu to everyone who's joined our newest team!
_________________________________________________
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.





Through his consulting firm, Off-Shore Consulting, Tom provides professional advice on leadership and team building, often as a motivational speaker, in addition to being an expert consultant to the entertainment industry.

Alden Mills and Charlie Mike blogger Tom Rancich served together in the Teams.

Center for the Intrepid: Rehabbing Warriors

Guest blogger: Tom Rancich, CEO of VRHabilis

Our Prime Directive at VRHabilis is to hire Disabled Vets. That’s the reason we’re in business. Which is all well and good – but it took a visit last week to the Center for the Intrepid in San Antonio to really give me a solid path forward.

Holy Mary mother of Gawd---what a place-----injured, burned, amputee and generally “hit bad folks” rebuilding their lives---and smiling---and looking forward to the rest of their lives without their legs or former faces or arms. Now I know they are not that happy all the time---but they are happy at least some of that time---and they are working with less than they had before. Talk about a humbling experience. The first person I meet is a bright-eyed handsome 24 year-old kid with burns all over his face and arms---bad burns---and he is like, “I am great Sir—and you?” and I have to admit that I probably failed at my half of the conversation. But they are still working at it—working at living.

It’s not that I can’t walk the walk! I’ve been injured in the line of duty too. In October of 1997 Red Lion 617 hit the water at about 160 knots---Hilliard, Woody and Voighter were killed---everyone was hurt--I had a fractured ribs, fractured lumbar vertebrae, fractured thoracic vertebrae, dislocated hip and multiple contusions BUT I did not know about the spine problems---nor did the Docs. So the next day---I am getting out of bed and putting on my pants---which I can’t get over my swollen ass----and the Doc comes by and says---back into bed---and I was like--If you are not willing to write me up (for disobeying an order) then don’t give me an order to get back in bed….it was critically important to me to show my Admiral that I was still in the fight but even more important---to show the world that Task Unit Enterprise was combat ready---not that the world would see----but –maybe—for the fear that we would be tested and fail if we did not get back on our guns. If you’re wondering how I rehabbed? Slow and steady---and I actually listened to the docs. Here’s an article about what happened.

Back to CFI---I went there to discuss employing “graduates” from CFTI and they were awe-inspiring. Here is something that you don't know--when they start warriors out on prosthetics they turn the feet backward ‘cause folks fall backward more often. This is how well thought out this place is---they have a virtual lab that puts the kids on a boat--so they have to adjust their weight on the new legs---they are in a harness but how cool is that? It’s a surfing wave like on cruise ships so guys can develop core strength while having fun. At CFTI, if something’s not quite right they adjust and send the guy for a walk around----and they do the thing with body sensors so they can computerize the body movements and then check for irregular gait--non-equilateral movement etc.---really high speed, which, of course, is how it should be but still verra verra cool!

I was blown away at every turn---I was like, Well, that was well thought out. So anyway, it is an astounding facility manned by astounding folks helping the most astounding folks and I was honored to be able to make the visit.

I do not know where they get the courage----but they are the best of the boiling*. The lack of bitterness or self-pity was one of the most humbling parts of the visit---about 50% of the kids choose, if able, to stay in the service.

If Legends of the Fall is on your keeper shelf, you’ll recognize my reference. If not, hie thee to your nearest video store!
_________________________________________________
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.





Through his consulting firm, Off-Shore Consulting, Tom provides professional advice on leadership and team building, often as a motivational speaker, in addition to being an expert consultant to the entertainment industry.

Alden Mills and Charlie Mike blogger Tom Rancich served together in the Teams.

Are You There For Yourself?

Guest blogger: Tom Rancich

A friend of mine came up to me at a party once and said—“You saved my marriage.” I was fairly surprised as I hadn’t realized that I had made an attempt to do so. I asked—“How so?” She said, words to the effect of, well, “We were talking one night and blah blah blah and then you (Tom) asked me," “Where is he?” I said---"He is at home" and you replied, "No—he is there". My friend continued, "And you were right—he was there and always was there----and all of his imperfections and annoyances became less important than the fact that he was there---always." What she had realized was that he could have been anywhere but he chose---and continues to choose--to be with her in their life. That is worth a lot in a man’s view of the world.

So, what does that have to do with anything—well—mostly just this---are you there? Are you there for yourself? Do you stand up for yourself? Are you the friend to yourself that you always wanted to have at your side?

I know that might sound a bit huggy feely—even to the point of cheesy, but it is an important question to answer—because at the end of the day, or even the beginning, if you are not there for yourself then the day is lost.

So why wouldn’t you be there for yourself? I ask that as a serious question---but at BUD/S I saw it over and over---men walking away from themselves because they had decided that they weren’t worth the effort---and back then I didn’t care---good riddance to the quitters—but not anymore. I see the fallacy in that emotion---people need to understand that success starts and ends with ego. Ego is not something we are born with, it is something that develops---and for most of us our egos get developed around the things that embarrassed us—the things we fail at. I mean, I won hundreds of races that I don’t recall---but I certainly recall the one I lost by 2 one hundredths of a second. So here is the point---in my lectures I call it active introspection: Actively, consciously and periodically ask yourself what, why and how you are doing things… take time to define for yourself your:
a)Formative Experiences-Those experiences or events that formed the way you think, act, react, view your-self etc.
b)Definitive experiences- Those experiences that define the way you think, act, react, view your-self etc.

So through active introspection you can understand why you are making the decisions that you are making---if you are honest—and begin to sculpt how you make decisions to better achieve your true goals. I tried to start a tradition at BUD/S whereby the class leader from the class that had just made it through Hellweek would talk to the class about to go through Hellweek---my talk was pretty simple—“If you quit during Hellweek it is not because you can’t make it or because you are too cold or because all along you really wanted to be a teacher (actual excuse given to me from a quitter)—it is because you are willing to walk away from your brother when he is struggling for his life dream”. Okay a little harsh perhaps but I did have two people from my boat crew quit during log PT (4 people carrying log a lot harder than 6). Point is, that if you spend some time to know why you make decisions—honestly—you will start to see that a lot of decisions are made on old biases and are counter to your goals---oh, and doing this allows you to make bad decisions if you want to---just not lie to yourself about it!

If you are not there for yourself—no one is. If you are not thinking--actively and introspectively--about why you are doing things then you are not there for yourself. And if you are beating yourself up because you are short or fat or old or ugly---then you are not there for yourself. I told one of my dearest friends in the world once, “If anyone talked about you the way you talked about yourself, I would break their nose.” Don’t let your ego prevent you from being your friend.

_____________________________________________
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.





Through his consulting firm, Off-Shore Consulting, Tom provides professional advice on leadership and team building, often as a motivational speaker, in addition to being an expert consultant to the entertainment industry.

Alden Mills and Charlie Mike blogger Tom Rancich served together in the Teams.

My Word is My Bond: the SEAL Creed

Guest Blogger: Tom Rancich

Question from Joe G: Here’s a question about SEALs. Hi, Commander – I have always wanted to know something about the SEAL community that is really none of my business (as noted weeks ago, I wasn’t even a Boy Scout), but I am a person who has been inspired beyond words by people such as you and your buddies. Years ago, I became friends with a man who was a POW in Vietnam for seven years. I did some volunteer work for him and I guess he took a liking to my wife and me. He was released in 1973 and eventually retired as an admiral, and is still alive and well, although elderly – he was in his 40s in prison. We remain friends in a long-distance sort of way, writing Christmas greetings – that sort of thing.

Do you guys all know this sort of person and his story, to the extent that you might even be able to guess who I’m talking about? I think of the SEALs as separate from the Navy, for obvious reasons, even though I know they are part of the Navy. You, Alden Mills, and people of your ilk have inspired millions of men around the world, in case you haven’t been told in the past 24 hours. This particular fellow basically changed my whole outlook on life. I hate name dropping, so I’ll withhold the name. The question is, do young SEALs still hold these people in high esteem, or do you think Vietnam was so long ago that they are mostly forgotten?

Answer: Yes we hold them in high esteem. Following is the SEAL Creed—please note the last lines “Brave men have fought and died building the proud tradition and feared reputation that I am bound to uphold. In the worst of conditions, the legacy of my teammates steadies my resolve and silently guides my every deed. I will not fail.”



The creed was designed as a constant reminder to SEALs that it is not about glory—it is not about being pretty—it is hard nasty work that makes you exactly no different than any other SEAL. When my class finished Hellweek---which feels pretty darn good, one of the instructors said—Congratulations—you have now done the same thing every other SEAL has already done. Get over yourselves.”

There are two reunions—one east one west---each year and the generations are well represented back to WWII---everyone gets along and everyone respects the specific sacrifices of the other—we are, after all, the same: brothers. (The man I know that fits that description is Admiral Stockdale—a fabulous man!)

The SEAL Creed:

“In times of war or uncertainty there is a special breed of warrior ready to answer our Nation’s call. A common man with uncommon desire to succeed. Forged by adversity, he stands alongside America’s finest special operations forces to serve his country, the American people, and protect their way of life. I am that man.

My Trident is a symbol of honor and heritage. Bestowed upon me by the heroes that have gone before, it embodies the trust of those I have sworn to protect. By wearing the Trident I accept the responsibility of my chosen profession and way of life. It is a privilege that I must earn every day.

My loyalty to Country and Team is beyond reproach. I humbly serve as a guardian to my fellow Americans always ready to defend those who are unable to defend themselves. I do not advertise the nature of my work, nor seek recognition for my actions. I voluntarily accept the inherent hazards of my profession, placing the welfare and security of others before my own.

I serve with honor on and off the battlefield. The ability to control my emotions and my actions, regardless of circumstance, sets me apart from other men .Uncompromising integrity is my standard. My character and honor are steadfast. My word is my bond.

We expect to lead and be led. In the absence of orders I will take charge, lead my teammates and accomplish the mission. I lead by example in all situations.
I will never quit. I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.

We demand discipline. We expect innovation. The lives of my teammates and the success of our mission depend on me - my technical skill, tactical proficiency, and attention to detail. My training is never complete.

We train for war and fight to win. I stand ready to bring the full spectrum of combat power to bear in order to achieve my mission and the goals established by my country. The execution of my duties will be swift and violent when required yet guided by the very principles that I serve to defend.

Brave men have fought and died building the proud tradition and feared reputation that I am bound to uphold. In the worst of conditions, the legacy of my teammates steadies my resolve and silently guides my every deed. I will not fail.”
_____________________________________________
Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.





Through his consulting firm, Off-Shore Consulting, Tom provides professional advice on leadership and team building, often as a motivational speaker, in addition to being an expert consultant to the entertainment industry.

Alden Mills and Charlie Mike blogger Tom Rancich served together in the Teams.