Successfully added to your cart!

Lt. Colonel Ed's Journal: The Iron Warrior Challenge

by Ed Arntson May 21, 2020 3 min read 0 Comments

Lt. Colonel Ed's Journal: The Iron Warrior Challenge

The Iron Warrior Challenge

The Infantry Battalion that I am fortunate enough to command - 3-187 Infantry, the Iron Rakkasans - conducts an event each Spring called the Iron Warrior Challenge (IWC). 

The IWC can be a single event or a series of events designed to test Soldiers physically and mentally. The purpose of this event is to link the currently serving Soldiers with those who previously served in the unit, and to remember those that have gone before us and all they endured in the service of our Great Nation. The event was started by GEN (retired) David Petraeus when he commanded the Iron Rakkasans in the early 90s, and has continued on ever since. 

 

Iron Rakkasan: 3-187 IN

3-187 IN is the most decorated Infantry Battalion in the history of the United States Army, and one of the primary reasons that it holds this proud designation is for its primary role in the battle for Hamburger Hill (Hill 937, Dong Ap Bia) in May 1969 in Vietnam. Over 11 days of fierce fighting - from 10 - 20 May, 1969 - against the North Vietnamese Army (NVA), the Soldiers of 3-187 relentlessly fought uphill against a determined and dug-in enemy. 

On the 20th of May, 3-187 IN seized the hill and had defeated the NVA on Hill 937. The physical and mental strength that it took to win on that hill in 1969 is still with the Battalion today, and is why we often conduct the IWC in the Spring, around the time of the Battle of Hamburger Hill. 

 

The Iron Warrior Challenge

The IWC embodies the physical and mental toughness it takes to be an Iron Rakkasan while paying homage to those in the Battalion that have gone before us. 

This year's IWC was a little different than others in the past. I knew that we would be distributed across many locations for this year's IWC so I wanted to include events that were simple, yet hard and could be done anywhere. 

The events for the 2020 IWC are: 

  • 187 burpees. Must be completed in 30 minutes or less. 
  • 187 sandbag get-ups. Must be completed in 35 minutes or less. (weight of sandbag is determined by how much the Soldier weighs)
  • And an 18.7 mile run that must be completed in under 3.5 hours. 

All of these events must be completed in a 7-day time period. There are additional 'Gold' standards for each event for those who really wanted to push themselves. The run, for example, is 2 hours and 45 minutes for the Gold standard. 

We have seen some incredible performances across the Battalion so far and I have been incredibly proud of our Soldiers' effort during each event. Many of our Soldiers trained hard for the events and it paid off - that was awesome to see. 

 

My Leftover Fitness

In early March, I began preparing for the IWC with a small group from my Headquarters and everyone in our training group performed extremely well on the IWC. I've written previously about what to do with "leftover fitness" after training for a big race; well, I decided that I would use my "leftover" fitness from doing the IWC one time, to do it again! 

I wanted to run with my Soldiers for one of the iterations of the 18.7 miler, so after conducting one of the early runs of IWC, I ran the 18.7 miler again and improved my time by 8 minutes - and hit the Gold standard. In the first go round, I hit the wall hard at mile 16 and was unable to keep my pace through miles 16-18. Not so on the second time as I was able to keep grinding away and push through the pain. 

 

In Summary

This spring/summer, you may not be able to do the races that you are used to doing or had hoped to do because of the virus. I'd like to encourage you to not let that stop you from creating your own race or personal challenge to meet and overcome. Maybe it's a race with friends, a fitness challenge (like 187 burpees!), or another fun way to challenge yourself and get better this summer - but don't let the virus rob you of setting and meeting goals this summer. 

Across my Battalion, many of our Soldiers set and met their goals through diligent hard work - and our safe conduct of the events. You can do the same wherever you are at across the country. 

Train hard. Train smart. Stay safe.

-Ed 

Ed Arntson
Ed Arntson

"I've been taking Perfect Amino for 9 years now. I continue to take PerfectAmino because it offers unparalleled recovery from challenging training sessions. As an Army officer who is constantly on the go, Perfect Amino is the best product to fit my busy lifestyle. I also take Bodyhealth Complete + Detox multi-vitamins every day. If you're looking for the best multi-vitamin on the market - stop looking. BH Complete + Detox provides your body with everything it needs and keeps you going strong."



Also in BodyHealth

Intermittent Fasting & Building Lean Muscle for Women: What You Need to Know
Intermittent Fasting & Building Lean Muscle for Women: What You Need to Know

by Dr. David Minkoff January 14, 2021 4 min read 0 Comments

If there is anything society has come to realize over the last century, it is that women are just as powerful, smart, ambitious, and capable as men. And while society as a whole is still catching up as far as true equality, the facts are evident when you look at some of the most incredible and influential people today.

When it comes to fitness, however, men and women are not the same. The natural, physiological differences necessitate unique approaches to achieve optimal results. While the fundamental science behind attaining a shredded, lean physique is basically the same for both sexes, the exact steps and application require careful consideration.

Read More
The Secrets to Maintaining Athletic Performance as You Age – Part Two
The Secrets to Maintaining Athletic Performance as You Age – Part Two

by Dr. David Minkoff December 30, 2020 5 min read 0 Comments

The effects of an unbalanced diet, as well as nutrient deficiencies, accumulate over time. They may not be as visible in your younger years, but the effects are still there.

While every aspect of your diet is important, today we’re going to talk about three of the most important nutritional factors that impact your body over time, each of which can significantly impact your athletic performance.
Read More
Healing Our Achilles Heels: 5 Step Healing Protocol
Healing Our Achilles Heels: 5 Step Healing Protocol

by CJ Hitz December 18, 2020 4 min read 0 Comments

One thing I've learned is that injuries can be great teachers. There are so many lessons to be learned from the injuries we experience. They force us to slow down and evaluate our bodies on a deeper level. Like many, I'm guilty of sometimes taking my healthy days for granted. When we pick up an injury, we're suddenly motivated to learn everything we can about that specific injury. We're also dedicated to the necessary rehab it will take to overcome the injury and strengthen our weak areas.

As with many injuries, I've learned there are no "quick fixes" for my stubborn Achilles. Over the years, I've also learned there are no "get fit quickly" schemes.

Read More