“Very basic background. My friend is a prior service 1st LAR 0311, 0351. (from Wiki: 1st Light Armored Reconnaissance Battalion is a fast and mobilized armoredterrestrial reconnaissance battalion of the United States Marine Corps.) Multiple tours in the early to late 2000s, then DoE, then was put through selection and went to work for Colonel G____ as a team member. Since leaving, he has been doing contract work.
He is an experienced and capable meat eater and the furthest thing from a pussy or coward. Try to learn from his experiences.
“Me and three of my buddies were in Portland this weekend, got attacked by Antifa. There’s a Twitter video with millions of views on it. They ended up on Hannity and Tucker Carlson, Ben Shapiro etc., of us getting beaten with bats and rocks the size of cantaloupes thrown at us, getting spit on etc. We were all carrying pistols as well. Opportunity, ability and jeopardy, we were in a deadly force situation and we could easily articulate the use of deadly force, but they had pepper sprayed us. They were using industrial strobe lights on us, etc. We couldn’t PID our target and what lied beyond it, They did a great job of taking our situational awareness away, it was fucking incredible.
Bro my perspective on this changed so much.
The reason we were there wasn’t to counter protest or some shit, **** and *****, two of the guys with me, one of which is a bronze star and Purple Heart recipient. They’re both in the hiring process for the Portland Police Department. One is from Ohio and one is from Virginia. They both flew in that day just so they could come check out the city before they move their families across the nation.
Something else that I should make perfectly clear. We went to the Federal Courthouse first. There wasn’t a whole lot going on down there. We walked around and took some pictures. Bumped into a Sheriff at one point. Talked to him for a while. We asked him if the riots were over? He said fuck no, they’re trying to fuck a police station up right now on 47th and Burnside, We asked him if we could go, and he said yeah, it’s still a peaceful assembly, it hasn’t been declared a riot yet…. So, legit, we walked into this thing blind, in hindsight it was stupid on our part, I had no idea that they were like that. If it had been a full-blown riot we would not have gone. Bottom line, man, if you had ever given me a scenario like this and said hey, you’re sober, and you have a gun, and somebody is hitting you with a bat and throwing rocks at you that could kill you or put you in a coma, you try to get away but they cut you off with a convoy of vehicles and the assault starts again. They impede your movement and beat you with bats…
Would you shoot?
I’d be like, yeah what fucking planet are you from?
But in all the training that I’ve been through my life, I’ve never been in one where in the first five seconds of the scenario you’re blinded with a strobe light and sprayed with pepper spray…. That changes everything. They were throwing these rocks from 15 feet back in the crowd, you couldn’t see who the fuck through it, etc. things like that…. It’s just a good talking point for guys that carry concealed, but you need to think through all these different scenarios.
It got way worse after that video ended, they chased us for 11 city blocks. They had a convoy of about 25 vehicles that cut us off at the next intersection, They had scouts on the corner with radios, they had a drone following us, they had a bull horn calling us Nazis, and the crowd was following a red strobe light that was up in the air on a stick, so they would announce Nazis and then people would follow the red strobe light, That video is just the beginning, I’ve got a fucking fractured hand from a baton, everyone of us has black and blue bruises up and down their legs and back, I had a guy spit in my face from 6 inches away, call me a pussy and a coward for not doing anything about it, and then tell me that he was going to find where I live, rape my mother, rape my children in front of me and then kill me.
I’ve never been more angry about something in my fucking life, the level of restraint that it took for us to not fight back in any capacity whether that was with a gun or fists is incredible. All of us have kids at home. The only thing going through all of our minds was we have to be able to justify deadly force if we’re going to go that route, there’s also hundreds of these people, we can’t see straight because of all the pepper spray, and it’s hard to PID exactly who is throwing these rocks and hitting us with batons, because they would hit you and fucking run and their buddy would run up and hit you. It was an incredibly stressful situation, they did a very good job tactically of taking away your situational awareness, and in my opinion complicating your legal defense when you split one of their faces open with a hollow point.
As we were running from the crowd after about the third block or so, we’re sprinting because the mob head caught back up to us and vehicles were trying to cut us off, I put my hand on the back strap on my appendix, And I heard somebody yell “Hey bro, whatever you’re reaching for, don’t reach, just keep running, they’re still 30 feet behind you. Keep running straight.”
We get 11 blocks down the road and this black Chevy Impala is ghosting us down the street, he’s kind of been in our shadow since block two or three He rolls his window down and starts asking us a bunch of questions. Why are we here, what are we doing, telling us we need to get the fuck out of here, asking us where our car is etc., we pretty much told him to get the fuck away from us because we didn’t know who he was. I finally asked him at one point, Who the fuck are you, man, you need to leave us alone, and he was like I’m the fucking police, bro, who are you? So he pulled his car over and he and his partner talked to us. He was one of the special programs guys, either with SWAT or SRT or whatever. He was the one that yelled at me not to reach, and tried to help us out. He said he knew that we’ve been pepper sprayed and we’re having trouble seeing, I kind of snapped at him, Like hey motherfucker, You’ve been watching this whole thing fucking unfold and you didn’t intervene at all or light the crowd up or something? He started laughing and he was like, Man, if I got out and tried to help you guys, my fucking car would be on fire right now, and I’d be running next to you.
Bottom line: don’t go to an Antifa protest where you can put yourself in that situation. And if you find yourself in that situation, expect them to employ tactics that take away your situational awareness, and complicate the use of force continuum.”
Right now, I’m up to 9 miles in and around my AO. Hopefully, in the next couple weeks, I’ll be starting to add a 35 pound ruck and increase the intensity of my walks working up to 65 pounds (a pound for each year I’ve been on the planet). Right now, I’m simply making sure that my recovery from surgery has absolutely no setbacks. Besides getting my ancient butt in better shape, there’s another side benefit that I’ve focused on.
That benefit is ‘boots on the ground AO familiarity’ followed up with weekly map review and annotation of anomalies.
Obviously, the graphic above is not a built up area, such as a village, city, or suburb. But you get the point. Walking through the areas you may be defending in another 2 to 3 months will be much less daunting if you actually have seen the area and know the lay out.
For example: If you have a river near where you live, you can find the best low key routes to it for water. You can see how close it runs to residences, and if you could use the river bank as a navigation route without being seen, or at least the having the chance of being seen reduced.
Military Example of Avenues of Approach Diagram – Modify to Meet Your Needs
You can look at different avenues of approach from the view of OPFOR; you can pick out the initial targets of looters (large, expensive homes, specialty stores, etc. You can see how they might approach YOUR home or immediate defense area. You can determine what might be a ‘high speed’ approach and how to turn it into a low percentage approach. You can see what might be the best choke points. You can also pinpoint people you KNOW will not support a defense of the neighborhood (hint – Biden and BLM signs) in times of trouble. Making quick notes on your walks will be worth their weight in gold when it comes to defense planning. You can also verify ranges for your close in range cards, too.
There’s a LOT you can do on your conditioning walks around your AO. What else could you add (list in the comments for others)?
According to research1 conducted in Switzerland, SARS-CoV-2-specific antibodies are only found in the most severe cases — about 1 in 5. That suggests COVID-19 may in fact be five times more prevalent than suspected. It also means it may be five times less deadly than predicted.
The study,2 “Systemic and Mucosal Antibody Secretion Specific to SARS-CoV-2 During Mild Versus Severe COVID-19,” was posted on the prepublication server bioRxiv, May 23, 2020. According to the authors:
“When symptomatic, COVID-19 can range from a mild flu-like illness in about 81% to a severe and critical disease in about 14% and 5% of affected patients, respectively.”
The Swiss study,3 which sought to investigate SARS-CoV-2-specific antibody responses, found that even though people who had been exposed to infected individuals had SARS-CoV-2-specific immunoglobulin A (IgA) antibodies in their mucosa, there were no virus-specific antibodies in their blood.Ellison, ShaneBest Price: $5.81Buy New $9.56(as of 03:17 EDT – Details)
IgA is an antibody that plays a crucial role in the immune function of your mucous membranes, while IgG is the most common antibody that protects against bacterial and viral infections and is found in blood and other bodily fluids. As explained by the authors:4
“As with other coronaviruses, symptomatic SARS-CoV-2 disease causes an acute infection with activation of the innate and adaptive immune systems. The former leads to the release of several pro-inflammatory cytokines, including interleukin-6 …
Subsequently, B and T cells become activated, resulting in the production of SARS-CoV-2-specific antibodies, comprising immunoglobulin M (IgM), immunoglobulin A (IgA), and immunoglobulin G (IgG).
Whereas coronavirus-specific IgM production is transient and leads to isotype switch to IgA and IgG, these latter antibody subtypes can persist for extended periods in the serum and in nasal fluids. Whether SARS-CoV-2-specific IgG antibodies correlate with virus control is a matter of intense discussions.”
Antibody Response Dependent on Severity
In COVID-19-positive patients with mild symptoms, SARS-CoV-2-specific IgA titers turned positive an average of eight days after onset of symptoms and were mostly transient. In some cases, however, IgA were completely absent. Serum IgG levels either remained negative, or reached positive values nine to 10 days after symptom onset.
Judson Somerville MDBest Price: $9.96Buy New $9.98(as of 06:05 EST – Details)In patients with severe symptoms, a “highly significant” increase of both SARS-CoV-2-specific serum IgA titers were found on day three or four, and even more pronounced IgG titers were present on day four or five. Both were independent of age or comorbidities. Only in severe cases of acute respiratory distress syndrome (ARDS) were “very high” levels of IgA found. According to the authors:5
“Interestingly, some of the SARS-CoV-2-exposed healthcare workers with negative SARS-CoV-2-specific IgA and IgG serum titers had detectable SARS-CoV-2-specific IgA antibodies in their nasal fluids and tears. Moreover, SARS-CoV-2-specific IgA levels in nasal fluids of these healthcare workers were inversely correlated with patient age.
These data show that systemic IgA and IgG production against SARS-CoV-2 develops mainly in severe COVID-19, with very high IgA levels seen in patients with severe ARDS, whereas mild disease may be associated with transient serum titers of SARS-CoV-2-specific antibodies but stimulate mucosal SARS-CoV-2-specific IgA secretion. The findings suggest four grades of antibody responses dependent on COVID-19 severity …
We think these findings suggest a model where the extent and duration of SARS-CoV-2-related clinical symptoms, which likely correlates with virus replication, dictates the level of virus-specific humoral immunity.
This hypothesis is consistent with previous publications demonstrating that the magnitude of the humoral response toward SARS-CoV-2 is dependent on the duration and magnitude of viral antigen exposure.
Low antigen exposure will elicit mucosal IgA-mediated responses, which can be accompanied by systemic IgA production; however, systemic virus-specific IgA responses can also be absent, transient or delayed. This type of ‘mucosal IgA’ antibody response seemed to be particularly prevalent in younger individuals with mild SARS-CoV-2 infection without evidence of pneumonia.”
The Young Have Greater Mucosal Immunity Than the Old
The Swiss researchers suggest these findings could be “a reflection of increased mucosal immunity in the young or decreased mucosal immunity in the old.” They point out previous data showing HKU1-specific IgG — antibodies responding to another type of coronavirus that causes the common cold — are absent in people under the age of 20, while higher levels of these antibodies are found in older people.
On the other hand, studies have shown the strength of antiviral immune responses, including T cell activation and proliferation, slows with age. This can partially explain why older people are vastly more susceptible to severe COVID-19 illness and death. Other factors like vitamin D levels and immunosenescence that increases in the elderly are also likely important.
Mortality Is a Fraction of What Was Predicted
As noted in an article on Off-Guardian.com, which reported the results of the Swiss study:6
“… if the authors are indeed correct in their estimation, this might mean SARS-COV-2’s infection rate (IFR) would need to be revised downward yet again. If 80% of those infected really do not produce antibodies then there is a live possibility the virus is present in many more people than usually supposed. Which would in turn potentially reduce the IFR, possibly considerably.
In the early stages, the World Health Organization (WHO) estimated the virus’ IFR to be as high as 3.4%. The models based on those numbers have, however, been shown to be wildly inaccurate …
Dissenting experts7 appear to have been vindicated by the serological studies, using blood tests looking for Sars-Cov-2 antibodies done across different populations all over the world, which routinely suggest that the IFR is closer to 0.3%8 than the WHO’s initial figure of 3.4%.
From Japan to Iceland to Los Angeles, the numbers returned were between 0.06 and 0.4. Within the range of seasonal influenza. As a result of these studies, the U.S. CDC’s most recent ‘estimated IFR’ is between 0.26% and 0.4%.9 Roughly 1/10th of the initial estimates.”
Innate and Adaptive Immunity
For clarity, it’s important to realize you have two types of immunity. Your innate immune system is primed and ready to attack foreign invaders at any moment and is your first line of defense. Your adaptive immune system,10 on the other hand, “remembers” previous exposure to a pathogen and mounts a response when an old foe is recognized.
Your adaptive immune system is further divided into two arms: humoral immunity (B cells) and cell mediated immunity (T cells). The B cells and T cells are manufactured as needed from specialized stem cells. The graphs below are from my Vitamin D document and will help you understand the components of these systems and their timing.
If you have never been exposed to a disease but are given antibodies from someone who got sick and recovered, you can gain humoral immunity against that disease. Your humoral immune system can also kick in if there’s cross-reactivity with another very similar pathogen.Thompson, ConnorBuy New $17.99(as of 02:51 EDT – Details)
In the case of COVID-19, there’s evidence11 to suggest exposure to other coronaviruses that cause the common cold can confer immunity against SARS-CoV-2.
Majority Resistant to COVID-19 Even Without Exposure
One such study12,13 was published May 14, 2020, in the journal Cell. It found 70% of samples obtained by the La Jolla Institute for Immunology from patients who had recovered from mild cases of COVID-19 had resistance to SARS-CoV-2 on the T-cell level.
Curiously, 40% to 60% of people who had not been exposed to SARS-CoV-2 also had resistance to the virus on the T-cell level. According to the authors, this suggests there’s “cross-reactive T cell recognition between circulating ‘common cold’ coronaviruses and SARS-CoV-2.” In other words, if you’ve recovered from a common cold caused by a particular coronavirus, your humoral immune system may activate when you encounter SARS-CoV-2, thus rendering you resistant to COVID-19.
May 14, 2020, Science magazine reported14 these Cell findings, drawing parallels to another earlier paper15 by German investigators that had come to a similar conclusion. That German paper,16 the preprint of which was posted April 22, 2020, on Medrxiv, found helper T cells that targeted the SARS-CoV-2 spike protein in 15 of 18 patients hospitalized with COVID-19. As reported by Science:17
“The teams also asked whether people who haven’t been infected with SARS-CoV-2 also produce cells that combat it. Thiel and colleagues18 analyzed blood from 68 uninfected people and found that 34% hosted helper T cells that recognized SARS-CoV-2.
The La Jolla team19detected this crossreactivity in about half of stored blood samples collected between 2015 and 2018, well before the current pandemic began …
The results suggest ‘one reason that a large chunk of the population may be able to deal with the virus is that we may have some small residual immunity from our exposure to common cold viruses,’ says viral immunologist Steven Varga of the University of Iowa. However, neither of the studies attempted to establish that people with crossreactivity don’t become as ill from COVID-19.
Before these studies, researchers didn’t know whether T cells played a role in eliminating SARS-CoV-2, or even whether they could provoke a dangerous immune system overreaction. ‘These papers are really helpful because they start to define the T cell component of the immune response,’[Columbia University virologist Angela]Rasmussen says.”
Herd Immunity Theory May Need Revision
Now, if it’s true that a majority are already resistant to COVID-19 due to previous exposure to other coronaviruses, then we’ve probably already reached the threshold for herd immunity, and vaccinating every human on the planet (or close to it) will not be necessary. In fact, it’s starting to look as though a vaccine may be entirely moot.Ji, SayerBest Price: $31.66Buy New $20.82(as of 03:35 EDT – Details)
This research also hints at the possibility that herd immunity isn’t what we think it is. The cross-reactivity on the T cell level seen with SARS-CoV-2 and other coronaviruses may also exist for other viruses.
On the flip side, there’s a phenomenon known as viral interference, where exposure to one virus makes you more susceptible to another virus. Research20 has found that those who received the influenza vaccine were 36% more susceptible to coronavirus infection. This too may be playing a role in COVID-19 deaths among the elderly, since most who reside in nursing homes are given the flu vaccine each year.
Long-Term Immunity Against COVID-19 Appears Prevalent
Yet another study,21,22,23 this one by researchers in Singapore, found common colds caused by the betacoronaviruses OC43 and HKU1 might make you more resistant to SARS-CoV-2 infection, and that the resulting immunity might last as long as 17 years.
In addition to the common cold, OC43 and HKU1 — two of the most commonly encountered betacoronaviruses24 — are also known to cause bronchitis, acute exacerbation of chronic obstructive pulmonary disease and pneumonia in all age groups.25 As reported by the Daily Mail:26
“They share many genetic features with the coronaviruses Covid-19, MERS and SARS, all of which passed from animals to humans. Coronaviruses are thought to account for up to 30 percent of all colds but it is not known specifically how many are caused by the betacoronavirus types.
Now scientists have found evidence that some immunity may be present for many years due to the body’s ‘memory’ T-cells from attacks by previous viruses with a similar genetic make-up — even among people who have had no known exposure to Covid-19 or SARS …
Blood was taken from 24 patients who had recovered from Covid-19, 23 who had become ill from SARS and 18 who had never been exposed to either SARS or Covid-19 …
Half of patients in the group with no exposure to either Covid-19 or SARS possessed T-cells which showed immune response to the animal betacoronaviruses, Covid-19 and SARS. This suggested patients’ immunity developed after exposure to common colds caused by betacoronavirus or possibly from other as yet unknown pathogens.”
In other words, if you’ve beat a common cold caused by a OC43 or HKU1 betacoronavirus in the past, you may have a 50/50 chance of having defensive T-cells that can recognize and help defend against SARS-CoV-2, the novel coronavirus that causes COVID-19. According to the researchers:27
“These findings demonstrate that virus-specific memory T-cells induced by betacoronavirus infection are long-lasting, which supports the notion that Covid-19 patients would develop long-term T-cell immunity. Our findings also raise the intriguing possibility that infection with related viruses can also protect from or modify the pathology caused by SARS-Cov-2.”
Support Offered by Updated Statistical Models
All of these studies add support to the latest COVID-19 mortality models suggesting there is in fact widespread resistance and prior immunity. Freddie Sayers, executive editor of UnHerd, recently interviewed professor Karl Friston, a statistician whose expertise is mathematical modeling, who believes prior immunity across the global population might be as high as 80%.28
Friston is credited with inventing the statistical parametric mapping technique, which is now the standard for understanding brain imaging. As the pandemic erupted, he began applying this method of analysis (which he refers to as “dynamic causal modelling”) to COVID-19 data, coming up with a model that predicts far lower mortality rates than earlier models.
The reason for this is because the “effective susceptible population,” meaning those who are not already immune to COVID-19 and therefore at risk of infection, was never 100%. At most, it was 50% and most likely only around 20%.
Friston’s model effectively vaporizes claims that social distancing is necessary, because once sensible behaviors such as staying home when sick are entered into it, the positive effect of lockdown efforts on “flattening the curve” simply vanish. In all likelihood, the global lockdowns were completely unnecessary, and certainly should not continue, now or in the future.
COVID-19 Growth Projections Were All Wrong
Support for Friston’s model comes from Michael Levitt,29 a professor of structural biology at the Stanford School of Medicine who received the Nobel Prize in 2013 for his development of multiscale models for complex chemical systems.Buy New $17.99 ($0.30 / Count)(as of 09:06 EDT – Details)
According to Levitt, statistical data reveal a mathematical pattern that has stayed consistent regardless of the government interventions implemented. While early models predicted an exponential explosion of COVID-19 deaths, those predictions never materialized. As reported by Sayers in the video above:
“After around a two-week exponential growth of cases (and, subsequently, deaths) some kind of break kicks in, and growth starts slowing down. The curve quickly becomes ‘sub-exponential.’ This may seem like a technical distinction, but its implications are profound.
The ‘unmitigated’ scenarios modelled by (among others) Imperial College, and which tilted governments across the world into drastic action, relied on a presumption of continued exponential growth …
But Professor Levitt’s point is that that hasn’t actually happened anywhere, even in countries that have been relatively lax in their responses.”
Levitt believes prior immunity plays a significant role in why we simply don’t see an exponential growth pattern of COVID-19 deaths, and that certainly seems to make sense in light of the studies reviewed above. A majority of people simply aren’t (and weren’t) susceptible to COVID-19.
According to Levitt, the indiscriminate lockdowns implemented around the world were “a huge mistake.” He believes a more rational approach would have been to protect and isolate the elderly, who are by far the most vulnerable and make up the bulk of COVID-19 deaths around the world.
My hair’s actually thicker, and I’m older than this guy!
Just a couple years ago, I was routinely carrying a 65 to 80 pound ruck sack up to 10 miles on occassion, but typically around 6 or 7 miles. I was also doing about 150 to 300 push ups in sets of 25 or 30 on my ‘chest day.’ I interspersed with lighter free weights and focused on different muscle groups when it was ‘weight day.’
Then, work and life got me too busy to do it. Transparent honesty here: I basically got lazy. 2 years worth. So, this year, after an outpatient surgical procedure (which I would probably not had to have if I had kept myself fit), I grabbed myself by the ass and started my PT again.
I started slow, just doing a single set of 20 push ups on the first day, and then walking 2 miles quickly on the 2nd day. Then I didn’t do anything for 3 days because I was very sore. Went back and did 2 sets of pushups followed by 4.5 miles walking. Still sore for 3 days. Went back and did 2 sets of 25 followed the next day by 6.5 miles @ 17 minutes and a few seconds per mile. It’s coming along.
Next week, I’ll start with a light ruck, maybe 20 pounds and drop the distance down to 2 miles as fast as I can walk. That might put me in the 16 minute range. I’ll still increase push ups for another month, then add dips to the routine.
I was fortunate in that I didn’t gain much weight; I need to lose 15 pounds, and the exercise will take care of that, so I’m grateful.
I’ll keep this up, slowly, as fast as my body wants to go, until I’m back doing what I did two years ago. Hopefully, I’ll keep my motivation up to continue no matter what.
I hope you find a routine that you can work on, starting slowly, even 1 pushup at a time or walking around your block.
Just don’t quit. Don’t let yourself go like I did.
Especially now, with the projections of a 2nd wave of this virus, and the implications on the supply chain and potential unrest.
This situation is a clarion call to get thine self into decent shape, if you’re not already there, like me.
Posted at AP 6 Jan 19 as ‘A New Year Can Mean a Fresh Start in Your Training”
Simply put, sometimes life will get in your way, and pretty soon, you’re not training like you should in any area, and then, even with a couple attempts at getting back on schedule, you might feel overwhelmed…..and then just lay off for a few or more months. Then, if one isn’t careful, the habit of no longer training will become routine, rather than the forced discipline of training becoming routine. And then comes the end result pictured below:
And this is before TOO much damage has been done!!
Not a good outcome for you OR your family, if you are the leader and/or protector. Not good from any perspective that you might have if you’re a regular DTG reader. Here it is, already the 3rd week of April, and you haven’t gotten serious about being in shape, because ‘weather.’
Right now, anyone (used to include me – I’ve been at it now for about 6 weeks) who’s slacked off for whatever reason have an opportunity to motivate themselves and get back on track. The hardest part of the journey is making the first step, and that’s getting off the couch. Use the mild weather to help you. Open some windows, walk around outside. Add some stabilized oxygen to your drinking water a couple times a day. The more oxygen in your blood stream, the more you’ll be energized.
The second step is to start doing ‘push away’ exercises (push yourself away from the table). The third step is to restart your PT program. Now. Today. In the rain if necessary. No matter how inviting and warm that chair or couch near the fire place, wood stove, or TV looks!
Each step comes easier following that extremely difficult first step. And yes, you’re going to be sore, possibly even cranky as your food intake decreases. Persevere.
In addition, consider cutting back on sugar/carbs/starches/alcohol. They have one purpose beyond the very little bit your body needs: Make fat.
Increase your intake of natural fat, vegetables (especially green ones) and natural protein. Natural fat is necessary for good brain function and also will help jump start your metabolism again.
And, if it needs to be said, check with your doctor before doing anything rigorous. Personally, I’ve got a clean bill of health, but I’m also starting out again gradually, on that long, hard road to fitness. Being able to move without screaming is actually a positive!
My first phase still includes increasing numbers and sets of push-ups, walks of increasing distance (no weight) and speed, and abs all summer. About a month ago, I started rucking again in addition to more rigorous PT. Right now I’m at 5 miles with 50 pounds at about a 17 minute mile.
It can be done without too much agony. Remember, science shows us that we can rebuild muscle mass, strength, and stamina into our 90’s…..so there’s really no excuse not to, especially in the preparedness world.
Here’s a couple of good resources if you like guided programs (like I do).
Here’s another for pure body weight exercises that cover entire physique conditioning that can be done in a small space. It’s called, “Convict Conditioning,” and it can take you from no strength whatsoever to powerhouse strength. When I bought mine it was almost $40; now? It’s less than $24 on Amazon, here. Such a deal!!
For abs, my favorite reference is, Legendary Abs – Gold Edition. I’ve been using this routine since my early martial arts days, and it really does work without stressing or hurting your back. It also provides the science behind the routine. It’s just under $24, too, if you want to try it out.
Once I get to April, or possibly mid-March, I’ll be adding this back into my routine. Up to 10 miles, eventually, most likely by August/September, and, as I’m purging my ruck, probably 65 pounds.
80 lb ruck – Prior to a 7 mile walk – 2016 – I was 60. Still rucking 3 years later.
Whatever you choose as your primary routines, the most important ingredient will be your resolve to see it through and form the habit of exercising so that when you have to miss it, you feel guilty. It helps.