Coach Mo • March 9, 2025

Pig Egg

Pig Egg

Pig Egg is an odd name and you are probably wondering to yourself what the heck does a pig have to do with a sandbag and pigs don’t lay eggs. You’ll be shocked to find that it actually has nothing to do with the animal and like everything else in the Military it’s an acronym! PIG stands for “Professionally Instructed Gunmen” which is a term used within the Sniper Community. In the Marine Corps, a Marine is referred to as a “PIG” when they have successfully completed the Sniper Indoc (which is a “try out”) in order to join the Sniper Platoon. They remain a PIG until they are sent to Scout Sniper School located in Camp Pendleton on the West Coast and Camp Lejeune on the East Coast. After a Marine successfully graduates from Scout Sniper School, they are no longer referred to as a “PIG” but a “HOG” which stands for Hunter OF Gunmen. They even get a nice 7.62x51 NATO Round as a pendant to wear on a necklace; known as the HOG’s Tooth.


The word “Egg” I assume comes from the shape that the sandbag makes over time but I haven’t found a solid reason so if you do know leave some feedback! Anyways, the Marine known as the PIG must carry his “PIG EGG” around with him during certain events. These events vary from having the extra weight on during a hike or PT (physical training) session to just having it with them during a formation. The idea behind the Pig Egg goes back to every Marine is a rifleman and must carry their rifle on them at all times. No longer are these Marines only expected to carry a 7.5lbs M4 style rifle but much heavier weapons which is why the Pig Egg is weighed the way it is. The weight that is supposed to be compacted into a sandbag to form the Pig Egg is supposed to resemble that of a Barrett M82, a standardized sniper rifle used by NATO countries. This weight varies between 28-32lbs depending on the variant, glass, components, attachments, etc. of the specific rifle. 


The Pig Egg doesn’t just exist in the Sniper Community although that is where it originated from, it’s found throughout the Military as a great training tool. It’s a cheap and old school weight to carry compact weight around. I emphasize saying compact because those of you that have ever been on a nature hike doing some overnight camping for a few days where you have to live out of your pack know what I mean. Loose weight that’s distributed throughout a larger space causes imbalances because the weight distribution is unbalanced. This is where having compact weight helps out the carrier because it centralizes the weight and compacts it as much as possible. You’ll learn different methods of how to adjust your hip strap and shoulder straps at different phases of your hike to release tension on certain muscles through the Combat Ready program as well as how to efficiently pack. 


Now that you have some knowledge and understand the history of the “Pig Egg” let’s talk about how to construct your own! 


Items needed: 


-Sand Bag

-Quick Sand

-Duct Tape 

-Hand Shovel (E-Tool)

-Scale


All these items can be found for fairly cheap (<$20) at any hardware/DIY store like Home Depot/Lowes; although you might find these items cheaper at a local store. Once you’ve gathered these items make sure to set up a work area that you don’t mind getting a little sandy so maybe the backyard or garage would be the best environment. 


First step will be filling up your sandbags. Use your E-Tool or any garden hand shovel will do; and fill up your sandbag about ¼ of the way. Once you do that make sure you compact it by hitting down on it with your hand shovel. Go ahead and weigh it. I’ve found to fill it roughly 30lbs you want it about 30-35% of the weigh full but can vary. Once you have the appropriate weight desired in your sandbag, you will now tie it off. Most sandbags have and eye lit hole to run the tightening strings through if you do use that if not you can make your own with a knife. Once you have tied off the top you will fold over the excess of the sand bag and start tapping over all the exposed cloth/nylon of the sandbag. You’ll go through duct tape pretty fast but the more you tape over it the more compact it will be and the more of a hardened structure it will be which is what we want. You can somewhat test its durability by slamming it on the ground; it should stay intact with very minimal dentures in the bag.


You would take the same steps to construct a heavier sandbag with just more weight obviously. If this isn’t something you want to do then that’s why they have premade sandbags ready to buy! It will definitely cost you more but will be a great option if you have the extra cash laying around and don’t want to go with the old school approach. These premade sandbags are made by multiple companies but I only have experience using the Rogue ones and they are extremely durable and efficient in use. Hope this all helps you guys out and again this is all knowledge I have gained through my experience. 

The Warrior Society Never Died — It Just Changed Its Armor

By Coach Mo • June 21, 2025
The Warrior Society Never Died — It Just Changed Its Armor Since the beginning of civilization, warriors have stood at the core of every society. Not always kings or conquerors — but protectors, hunters, and guardians of their people. From the Spartan agōgē to the samurai of feudal Japan, from Viking raiders to Native American scouts, warriors weren’t just defined by combat. They were shaped by discipline, loyalty, and a personal code — passed down through generations. Weapons changed. Terrain changed. But the way of the warrior remained. History’s Constant: A Code Greater Than the Sword The ancient Japanese had Bushidō — “The Way of the Warrior.” It wasn’t just about battle. It was about how to live: with honor, courage, respect, and self-control . “Bushidō is not a set of rules, but a way of life.” ( Nitobe Inazō, 1900 ) Across the globe, the same truth echoed. Spartans trained from age 7 to embody toughness and duty. Zulu warriors underwent rites of passage that demanded grit and mental toughness. Norsemen saw valor in battle as a path to eternal glory in Valhalla. Even during times of peace, warriors stayed ready — training, mentoring, and living by a code that kept their culture strong. Finding Brotherhood in the Marine Corps When I joined the United States Marine Corps, I walked directly into that warrior lineage. The standards were tough. The expectations never dropped. You were either all in — body, mind, and soul — or you were out. That’s the way it was in the Infantry. But through the pain, the hardship, and the pressure, I found brotherhood, purpose, and identity. It wasn’t about rank or medals. It was about your brother next to you. It was about being ready, every day. Rediscovering the Warrior Spirit in a Gym in Texas Leaving that lifestyle, I thought I left that warrior world behind. No more formations. No more forced accountability. No more mission tempo. And for a while, I felt adrift — like that part of me had nowhere to go. But I was wrong. I found it again on the mats at Iron Forge MMA in Round Rock, Texas. It wasn’t a battlefield. There were no ranks or rifles. Just normal men and women — bartenders, accountants, sales representatives, blue-collar workers — showing up day in and day out. Some fight at the amateur or pro level and some are just regular people living an uncommon lifestyle. They train before dawn, after double shifts, and on their worst days. Not because they have to — but because something inside them refuses to go soft. This Is the Modern Warrior Class What connects these people isn’t their job or background. It’s how they carry themselves. They live with: Discipline — showing up no matter what Honor — doing the right thing even when it hurts Loyalty — supporting their teammates like family Courage — facing fear in all its forms Humility — always learning, always earning Whether they wear aprons or gloves, uniforms or street clothes — they are today’s warriors. And their code? It mirrors the virtues of Bushidō: Rectitude. Courage. Benevolence. Respect. Honesty. Honor. Loyalty. ( Nitobe, 1900 ) The Warrior Society Lives On — Through Us This isn’t some fantasy about war. This is about choosing the harder path — the one that makes you sharper, tougher, and harder to break. The warrior doesn’t wait for chaos to come. They prepare, so when it does — they’re already standing. They protect their families. They lead by example. They train so weakness never gets the final say. We are still here. In gyms, in dojos, on the range, in firehouses, in quiet morning runs, in late-night rolls. Train in every aspect. We’re not chasing war. We’re honoring a code. And if you live by that code — even in a world that wants you soft, distracted, and passive — Then you are one of us.

Bugout Bags, Go Bags & Vehicle Loadouts: Are You Battle Ready or Just Playing Dress-Up?

By Coach Mo • May 21, 2025
Let me make one thing real clear—you won’t rise to the occasion when shit hits the fan. You’ll fall to the level of your training, preparation, and mindset. If you're reading this, you're probably not the average soft civilian who thinks "preparedness" means charging their phone before a storm. You're part of the warrior class—protectors, providers, fighters. And with that title comes responsibility. To be ready. Always. Battle Ready isn't just a brand. It's a way of life. That means your body is trained, your mind is sharp, and your gear is packed. Emergencies come fast and dirty: natural disasters, civil unrest, blackouts, vehicle breakdowns in the middle of nowhere. If you don't have the right tools ready to go, you're already behind the curve. There are three setups every warrior should have dialed in: A 24-Hour Go Bag (fast evac / holdover) A Bugout Bag (72-hour survival) A Vehicle Loadout (your mobile fallback) And don’t forget the ones who rely on you the most: your pets . If you’ve got a dog, cat, or any animal you call family, they’re counting on you when it all goes sideways. We'll cover them too. 1. The 24-Hour Go Bag The fast-mover. This one stays near the front door, in your office, or ready to grab if you have minutes to react. It’s your bare-bones emergency kit meant to buy you time, reposition, and reassess. Think of it as your bridge to either your 72-hour bag or your vehicle loadout. It's not meant to sustain you long-term, but it's built to get you where you need to go. 🔶 24-Hour Go Bag Checklist: Paracord Knife (fixed blade) Water purifier (tabs) Pocket knife Lighter Pelators/Hearing protection Pocket Flashlight Pen Chapstick Batteries Extra Magazines (primary and secondary) IFAK Tourniquet Leatherman Wrist GPS/Garmin Chem lights Mindset : If it doesn’t serve a purpose, it doesn’t ride in the bag. 2. The Bugout Bag (72-Hour Survival Pack) This is your last line of defense when you need to disappear fast and survive for three days on your own. Every item in here should serve a purpose. No fluff. No weight just for comfort. You're mobile, possibly alone, and dealing with unknowns. 🟩 Bugout Bag Checklist: Food & water (48–72 hrs minimum) Pills: Anti-diarrheal Stool softener Tylenol/Ibuprofen Caffeine (No-Doz tabs) Any prescription medications Air panel / signal panel Flashlight (headlamp) Change of clothes (extra socks & underwear) Toiletry kit (compact) Baby wipes Battery Bank (charge 1x a month) Poncho Compass Knife (fixed blade) Water purification (filter or extra tabs) Fire starter (ferro rod, waterproof matches) Hand warmers IFAK (trauma-capable) Extra Tourniquets Signal mirror Extra magazines + ammo (primary and secondary) Garmin or GPS unit Pro Tip : Pack this bag like your life depends on it. Because one day, it just might. 3. Battle Ready Vehicle Loadout Your vehicle is more than transportation—it’s your mobile command post. Whether you're getting out of town or stuck in the middle of nowhere, your ride better be geared up. Don’t get caught with a flat and no fix, or worse—needing to act and having nothing but a cell phone signal and good intentions. 🔴 Vehicle Loadout Checklist: E-tool (folding shovel) Tire patch kit Air pump (manual or 12v) Cat litter (traction for snow, ice, or mud) Fire extinguisher Needle-nose pliers Metric wrench set Flares Jack + jack stand Allen & Torx sets Poncho + poncho liner 3 Gallon Water jug (filled) Gas Jug (filled) Power gun w/ lug sockets First aid kit / med bag Sledgehammer Rope (at least two lengths) Ratchet straps Handcuffs / flexi-cuffs Extra tourniquets Hygiene essentials for female passengers (pee bag, tampons) Bottom Line : Don’t let your vehicle become your weakness. Make it your asset. Remember Your Pets Your dog didn’t sign up for this, but they trust you to lead. That means prepping for them too: 🐶 Pet Essentials: Togo water bowl Extra food (3-day supply minimum) Leash + harness Waste bags or sanitation supplies Basic meds (flea/tick, etc.) Blanket or crate pad Toy or chew item (helps reduce stress) Pack for your animal like you pack for yourself. They’re not baggage. They’re family. Final Word Preparedness is discipline in action. These aren’t bags you show off on Instagram. These are kits that save your life, your family, and your mission. If you call yourself Battle Ready, that means something. And it starts with being ready when no one else is. This is my list—built from experience, research, and time spent living out of a bag for weeks on end as a grunt in the Marine Corps and as a private military contractor overseas. We had bugout bags, go bags, and vehicle loadouts on standby 24/7, not for show, but because our lives depended on them. I've kept it as minimal and realistic as possible, with only what I believe is essential. But your list might need to look a little different. Add or adapt items based on your lifestyle, family, terrain, or mission needs. The point isn’t to copy mine perfectly—it’s to have your own system in place and dialed. You’re not just training to lift heavy or fight hard. You’re training to lead . You’re part of the warrior class. Because when the time comes, you won’t rise to the occasion. You’ll fall to your level of preparation. And that’s exactly why we train. Stay sharp. Stay dangerous. Stay Battle Ready.

How to Safely Train Your Core After Childbirth

By Coach Mo • May 14, 2025
Recently, a client of mine brought up an issue I hadn't heard talked about much: certain core exercises like reverse crunches and sit-ups were making her feel inflamed around her lower belly. She mentioned that her belly was bulging out despite all her discipline and commitment to her workouts. This was making her feel frustrated and discouraged. It got me curious, so I decided to dig deeper into why this was happening and what safer, more effective options might be out there to integrate into her exercise routines. If you're a woman who's had a few kids — whether through a C-section or natural birth — you might notice that certain core exercises just don't feel right anymore. Movements like reverse crunches and sit-ups can cause inflammation and discomfort, especially around the midsection. And it's not just in your head; there's a real reason for it.. Why Some Core Exercises Cause Problems Traditional core exercises like sit-ups increase intra-abdominal pressure. If you've got scar tissue from childbirth, that pressure can pull or stress those areas, making them feel inflamed or even painful. On top of that, many women develop diastasis recti (ab separation), and heavy flexion movements can make that worse if you're not careful (The Vag Whisperer, 2022). The bulge you're seeing during ab exercises is likely due to pressure pushing through the weakened midline of your abdominal wall (the linea alba). The good news is, with the right exercises and awareness, you can heal and strengthen your core safely. When you mix these physical changes with the body's natural healing process, it's no surprise that some movements just don't feel "right" anymore. Instead of pushing through the pain, it's smarter to adapt your workouts to support your body's current needs. That way, you can build strength without causing more irritation or setbacks. Better Ways to Build a Strong Core Instead of pushing through painful exercises, there are better, safer ways to rebuild your core strength. Here's what I recommend: 1. Diaphragmatic Breathing Helps activate your deep core muscles like the transverse abdominis and your pelvic floor. It's low stress but high reward when it comes to rebuilding real core stability (The Vag Whisperer, 2022). 2. Pelvic Tilts Start lying on your back with your knees bent, gently tilt your pelvis upward. It builds lower core strength without overloading your abs (NGHS, 2022). 3. Heel Slides Slide one heel away from you while keeping your core engaged. Great for activating the core without stressing the abdominal wall (Healthline, 2022). 4. Glute Bridges Keep your upper back on the floor and lift your hips. This strengthens the glutes and hamstrings, which support the core and low back (The Bump, 2022). 5. Bird-Dog From an all-fours position, extend opposite arm and leg. This challenges core stability without putting pressure on the midsection (Jessica Reale PT, 2022). 6. Oblique Crunches Performed lying on your back, twisting to bring your elbow toward the opposite knee. Targets the side core muscles (obliques) without putting too much pressure on the midline. 7. Kettlebell (KB) Side Bends Stand tall holding a kettlebell in one hand, then slowly lean sideways. This strengthens the obliques and improves lateral stability. 8. Side Planks Lying on one side and lifting your hips off the ground. Great for building strong obliques and deep core stability without stressing scar tissue. Adding in oblique-focused exercises like side bends and planks can also help create a balanced core. Strong obliques not only support your abs from the sides but also take some of the pressure off the front line of your body, helping you move better and feel stronger overall. Don’t Forget About Scar Tissue A lot of postpartum discomfort comes from tight scar tissue. Gentle scar massage — like doing small circles around the scar once it’s fully healed — can help improve mobility and reduce that tight feeling. If you're not sure where to start, it's always smart to check in with a healthcare provider first. When to Bring in a Specialist If core work keeps causing discomfort no matter what adjustments you make, it might be time to bring in a pelvic floor physical therapist. They can check for deeper issues like diastasis recti, scar adhesions, or pelvic floor dysfunction and put together a customized plan (Jessica Reale PT, 2022). The Bottom Line  If you're feeling discomfort when doing traditional core exercises after having kids, you're not alone — and you don't have to just "deal with it." Switching to safer exercises, focusing on deep core and oblique work, paying attention to scar tissue, and asking for help when needed can make all the difference. With the right moves, you can rebuild a strong, stable core without setting yourself back. It’s about working smarter, not harder. Listen to your body, make smart choices, and you’ll not only recover better but come back even stronger. References: The Vag Whisperer. (2022). 5 Exercises to Strengthen Your Core After C-Section. Retrieved from https://thevagwhisperer.com/2022/03/20/5-exercises-to-strengthen-your-core-after-c-section/ Northeast Georgia Health System (NGHS). (2022). Hernia Exercises. Retrieved from https://www.nghs.com/hernia/exercises Healthline. (2022). C-Section Recovery Exercises. Retrieved from https://www.healthline.com/health/pregnancy/c-section-recovery-exercises The Bump. (2022). Ab Exercises After C-Section. Retrieved from https://www.thebump.com/a/ab-exercises-after-c-section Jessica Reale PT. (2022). C-Section Recovery and Core Exercises. Retrieved from https://jessicarealept.com/category/c-sections/
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