I took on a UK Special Forces Challenge | The Fan Dance

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This was the most important physical challenge of my life. I took on “The Fan Dance'' to prove to myself that I had overcome past injuries and setbacks. It was the culmination of a long journey to rebuild my body. My hope is that this video inspires you to overcome any physical or mental challenge you might be facing , because I know what you're capable of!
What is The Fan Dance? It is a 24km route march that forms part of UK Special Forces Selection. It is used as the first major indicator to assess if a candidate has the physical and mental aptitude to complete the legendary SAS selection course. The SAS cut-off time to complete the route is 4 hours 10 minutes. A time that I was determined to beat! I took part in the 'Load bearing' category which required wearing a loaded bergen weighing 35lb in addition to a minimum of 3 litres of water plus food.
DISCLAIMER: This was a personal challenge. It barely scratches the surface of SAS Selection. What they have to go through is on an entirely different level and I have the highest level of respect for those who have passed and served.
Chapters
0:00 Introduction
0:29 Fan Dance Explained
1:21 Why am I doing this?
3:30 Predictions
4:38 The Fan Dance
9:40 The final stretch
10:45 The emotional finish
12:07 Final words
References
I did The Fan Dance through the SF Experience. I cannot say enough nice things about Jason Birch and the amazing staff who run the event, many of whom are ex-special forces.
thesfexperience.co.uk/
About me
I'm a fitness coach with 15 years experience. I specialise in rebuilding bodies with a well-rounded approach to fitness. To learn more about how I can help you, visit jackhanrahanfitness.com/
Smarter Training, Superior Results!

Опубликовано:

22 июн 2024

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Комментарии : 524

@colin...101 11 месяцев назад

Remember that civvies train to do this one event. By the time The SAS do it theyre probably already tired wet through stressed and still keep pushing even with an injury.👍

@waide07 11 месяцев назад

Cheers dits

@colin...101 11 месяцев назад

@@waide07 Your welcome 👍

@jackhanrahanfitness 10 месяцев назад

Thanks for pointing this out. This is 100% true. The conditions are far far harder and they do this sort of thing for months!

@AB-pp2zy 10 месяцев назад

That's true, but also, soldiers aren't supermen, and Jack is probably fit enough to be in the special forces, at least physically. Plenty of (but still very few) people could make it, but you'll never know if that's not the route you choose to take. In the end, it's not what you could do, but what you actually do that matters.

@polla2256 10 месяцев назад

@@jackhanrahanfitnessyears actually. First you'll have to get into the army, then you'll need to pass everything, then far outpace your peers in every training directive, then go to battle school, then specialise usually P company and commando, then you'll need to hit the right scoring criteria to get into selection all while doing your day job, then you'll go selection, then You're in the jungle, then you get binned if your staff think your a prick. Also......very well done, even in my 20's as a soldier I would have struggled with the fan dance never mind at 34.

@jamiemiller7752 10 месяцев назад

Great effort! I always remember the recruitment brief from an SAS WO while doing leadership training in the RAF. His advice to pass the fan dance was easy, “On the downhill bits, run as fast as you can, on the flat bits, run as fast as you can and on the uphill bits run as fast as you can! “ 😂

@wilky1953 10 месяцев назад

can i just say that on the sas training over the fan dance you are not allowed to use public foot paths so in the summer its not to bad depending on how hot it is and in the winter could be be soggy and muddy making it a lot harder also having to use navigation ie compass and map increasing the time you have to do it in

@LoneRangerG5 10 месяцев назад

@@wilky1953 Agreed mate but credit where credits due…3h 18m for the 24k route is an amazing time. Brutal exercise for all the right reasons.

@1993j 10 месяцев назад

Was that optional? 99% of the RAF would fail leadership if they had to do the fan dance in 10 hours, never mind 4 hours 😂

@jamiemiller7752 10 месяцев назад

@@1993j 😂 You wouldn’t catch me climbing any mountain, that’s what helicopters are for! It was at the height of Herrick and Telic and they gave a brief to us, as leaders, advice on how people can apply for SF roles. They were pretty open and explained how it all worked to us all.

@kaneworsnop1007 10 месяцев назад

@@1993j TBF I don't know if it currently still is, but several years ago the majority of people going for selection and passing were RAF.

@gorilliam 10 месяцев назад

Well done mate, i did the fan dance about 12 years ago when i was in the paras, its fucking graft. The fact you did it in such a quick time is very impressive, i know how hard it is. You should be extremely proud, a great achievement 👏🏼

@Assassin781 8 месяцев назад

Awesome m8 I did pen y fan in a good time 9 weeks after a kidney transplant

@TorrentUK 11 месяцев назад

Did this back in the 80's. Ended up carrying someone else's backpack as well as my own for part of it (we rotated). Only just got my breath back yesterday :D I don't know how you did that with an old injury. Full respect to you! Great job.

@digdougedy 10 месяцев назад

I feel your pain... When a soldier goes down, someone else has to carry his pack. Only the best men are picked to do this...Respect. 2 REP 1989.

@scottymech48 10 месяцев назад

Well done Jack. I was told I would be in a wheelchair by 45. Too many injuries to my Skeleton. Now 64. In pain but still fighting and pushing along. You are a real inspiration to all. Never give in.

@That_sam_i_am 11 месяцев назад

If there are any veterans or serving guys watching this I thank you for your service❤

@Voodoo_Ray 11 месяцев назад

Just watched. Well done having done the load bearing event last year (5 hours - I’m late 50s) and just had to VW off the event this year with a fractured heel I totally get where you’re coming from. In 2017 I was 23 stone and diagnosed as a diabetic. I’m now 14 stone and have done 2 Fan Dances and 7 Paras 10s and reversed my diabetes. You’re right. You can do it if you put your mind to it. I’ll be back on the Fan next year for around 3 to see if I can make it 2-1 . Maybe see you then. Keep smashing it and once again …. Very well done

@KellyPerazzolo 10 месяцев назад

Congrats mate, huge effort. "the body achieves what the mind believes"

@tompatterson6349 11 месяцев назад

unreal effort mate! Well done, very inspiring

@Cucina68 11 месяцев назад

What an achievement! What an inspiration! On my agenda for next year, at 55 years old! 😮

@johnholroyd-doveton5865 10 месяцев назад

Amazing effort! Thank you for sharing this...your emotions on screen has given me drive to keep going! Thank you Jack!

@hw-mi8nk 11 месяцев назад

Inspirational as always Jack!!

@JM-jd7yp 11 месяцев назад

Well done Jack. I am genuinely pleased for your and your journey was truly inspiring.

@daniellyne1 11 месяцев назад

Outstanding absolutely A sterling effort, your video moved me Jack huge well done

@xGregzy 11 месяцев назад

Well done jack, I can see how much this meant to you so congratulations. Im on the road to recovery from a lower back injury and stumbled across this video and i can say its inspirational. You've gained a sub. Stay strong

@hedley326 10 месяцев назад

I never expected to get emotional watching this. Great job.

@kelvinpell4571 10 месяцев назад

What a great video. So many years since I did this! Great to hear about your astounding recovery Jack.....I'd like to hear a lot more about the process and your journey. Looking forward to viewing you channel and content.

@garysmitherman 10 месяцев назад

Did this twice in the early and mid-80s. brought back some painful memories. Well done you smashed it.

@Callum679 10 месяцев назад

Absolutely amazing work, thank you for sharing this with us! I need to do this now!

@tonymousley8253 10 месяцев назад

Brilliant effort, I felt for ya at the end, the emotions of completing something that required: determination, willpower, stamina & the negative thoughts that were put in ya head from someone who said to quit, you also encouraged other people, you not only thought about yourself, you thought about other people too, well done.

@andycassell3771 10 месяцев назад

Fantastic effort Jack, you are inspiring well done mate

@itsjaboi8316 11 месяцев назад

Incredible effort mate, can see you really pushed beyond your limits there. Well done 👏

@KamilJan95s 11 месяцев назад

Great video and great effort mate!

@Dexduzdiz 11 месяцев назад

Your channel has been needed for quite some time! Thank you for posting!!

@jackhanrahanfitness 10 месяцев назад

Appreciate the kind words. Next week I'll be starting to upload 1 x video per week to really drill into my training methods and help people to rebuild themselves and achieve their highest potential. I've been meaning to start for a long time. I shot this video to kick it all off!

@paultowns9880 11 месяцев назад

An incredible effort Jack! That was very inspiring.

@mikefaulkner10 11 месяцев назад

Absolutely amazing Jack. Excellent and outstanding!

@DavidWilson-kr5gt 11 месяцев назад

Well done mate, great to watch and inspirational content. Thank you

@fmolan 11 месяцев назад

great stuff man! Very inspiring! Well done

@tomanderson1982 11 месяцев назад

Inspirational stuff mate. Love how much it meant to you. Thanks so much for sharing.

@jackhanrahanfitness 11 месяцев назад

Thanks for watching and thank you for the kind words. Means a lot.

@peterappleton9269 10 месяцев назад

Well done Jack. Your video is similar to my own experience. In 2017 I learned that I had a tumour in my knee, (benign, but 5cm in size), I underwent major knee surgery to remove the tumour, and then a knee reconstruction, The consultant said that I should "cease all sporting activities". I refused to accept that, and I signed up to do a 10k run just 5 months after surgery, which I did, although not in any record time. Nine months after surgery I skied over 160kms in Italy. In 2021 I did the fan dance with SF Experience so I really connected with your video. I was in the load bearing category but my finish time of just over 5 hours wasn't as impressive as your achievement. The day after I completed The Fan Dance was my birthday... I was 62 years old. Never say never x

@BamBoy88 11 месяцев назад

I did this for fun every couple of months but with half the weight. Phenomenal effort by you, Jack. Best video I’ve seen on the Dance. 👏🏻👏🏻👏🏻

@jamesnewitt1960 10 месяцев назад

Congrats Jack, massive effort. The only boundaries that exist are in the mind. Good that you didn't let a persons limiting mindset to hold back your own.

@scarecrowman7789 10 месяцев назад

Well done mate. Brilliant effort! Keep working hard, looking after your body and loving life.

@lauracorbin1340 11 месяцев назад

Awesome! Impressive! Inspiring! Good for you!

@siheath3648 11 месяцев назад

I feel you mate, I did this a few years ago and it's hell, you really have to dig deep. Fantastic effort and you've earnt a subscriber

@mitul1203 11 месяцев назад

WAY TO GO JACK! Truely inspiring!

@scottbrookfield6813 10 месяцев назад

Amazing effort and what a time. 👏👏👏 Extremely inspiring and emotional. . Thankyou.

@Zanaze_banane 10 месяцев назад

Bloody well done mate. I'll never forget Jacob's ladder, engrained in my soul that. Great video, great message.

@Wildcamp-lifestyle 10 месяцев назад

Fan dance is just the first march in “The hills phase” they do it all over gain the next day doing a series of peaks over a week with no rest. This is done while following a map and often at night or poor conditions. The hills phase is just the first part of selection which is six months long.

@danieltopa9073 8 месяцев назад

17 weeks to be exact

@andrewcottle2899 5 месяцев назад

Brutal

@dyrth1 11 месяцев назад

Incredible! I love that you started making long form videos in RU-vid.

@jaynottellin 18 дней назад

Wow well done man, that was amazing after what you’ve been through. Quilty human being

@1unsung971 10 месяцев назад

Bravo young Fella. You "knocked the bastard off" alright. Thank you for sharing your challenge/journey. Many will be inspired by your determination and hard work. All the best to you mate.

@buffywhatever1093 5 месяцев назад

Loved this, you did so well. Building your body back up plus the run. Congratulations.

@richardgiles2484 10 месяцев назад

Massive well done 👏 and an inspiration to us all👍

@sparkcommunications2499 10 месяцев назад

Woah, this was exactly the inspiration i needed today. Fantastic video, great effort brother

@thesilverfox9475 10 месяцев назад

Well done it took me back to when I did it on Juniors and seniors back in the 90’s and early noughties!! Outstanding effort

@teawizard 10 месяцев назад

I found this quite emotional. I'm struggling with plantar fasciitis that just won't go and it's getting me down. This gave me a lift. Thank you. I especially like that whilst you are obviously extremely fit and have overcome so much, you are so humble about it. Great character and attitude. Subscribed.

@sicr7373 10 месяцев назад

What a fantastic achievement, you've every right to be very proud of yourself. Well done mate!

@alimbo9436 10 месяцев назад

You seem like a real genuine guy and I really felt how much this meant to you. Nice one Jack, hopefully it is just the start of even new heights

@jessica5391 11 месяцев назад

Well done, what an achievement. Similarly to you I wrecked my knee at 15. Thought I'd never be able to do sport again but found a way. Currently have a herniated disc in my neck so can't do much a all - you're an inspiration. Good luck with your next challenge!

@F95PN 10 месяцев назад

Absolutely amazing feat, well done especially with that story, I’ve been told very the same in the past so it hit close to home. I’m so glad you could prove the surgeons wrong congrats

@igortimotin2999 2 месяца назад

Kudos to you mate! I'm going to do it next week! Can't wait! Great video!

@nikcroudace7300 10 месяцев назад

Well done mate, emotion and exhaustion is clear to see congratulations

@darrelljohnpoole8680 Месяц назад

Very well done jack and a very excellent time well smashed it,should be well proud of yourself ❤

@visiter127 10 месяцев назад

Well done mate , this is brilliant always thought I'd have a crack at selection after a long battle with Crohn's disease I had my large intestine removed and. Was told I wouldn't walk after the op and definitely never work , by my surgeon , I walked out of the hospital my self with my gear and I was working a full time job within 6 months , proper mind set and the right trianing , and never let negative pl beat u down , well done look forward to the next challenge 😊

@bluejoe1873 11 месяцев назад

Brilliant Effort Respect 💪💪

@capedmarauder 11 месяцев назад

Well done! Great story and thanks for sharing it with us 🙏🏼 I also had knee issues as a teen. Had to stop sport which was a big release for me, and it lead ultimately to alcoholism. Thankfully back out again and 25+ years sober. 45 now and fitter in many ways than ever. Do a lot of swimming now, ultra marathon swims you could say. Still push my knees when I can, like you say, training 'smart'. You have a new subscriber anyway, great content 👍🏼

@lukemagee462 11 месяцев назад

Great effort mate. Can see what it means to you. Well done

@jmc151178 10 месяцев назад

Awesome and inspiring Jack thanks for sharing 👊

@PaddyInf 10 месяцев назад

Well done, excellent effort. Just a bit of context - The Fan dance is done in the first week of the aptitude (hills) phase, basically to weed out those who haven't sufficiently prepared for the rest of selection. If someone isn't quick enough on this while still fresh then there's no way they'd manage the later tabs. This tab is also done in regular infantry promotion courses.

@IO-zg8md 10 месяцев назад

LOL. It's listed as a 'Forces Wives Challenge' too. It's been running for the last five years.

@jeremysinglehurst9036 5 месяцев назад

Spot on and you do it in the time and save yourself for the hills, it’s “not” a race!

@kevininacan 10 месяцев назад

This is incredible! Well done Jack!

@_eclipz_ 10 месяцев назад

This right here is pretty bad ass! Thank you.

@markfarry1975 11 месяцев назад

Incredible effort mate well done

@bw6078 Месяц назад

Once into this video I had to finish watching. In a way foolishly thinking that while I sit on my couch watching I could help you finish as I was realizing and feeling this spiritual journey. Great job.

@croydonrudeness 10 месяцев назад

that was a great video and truly inspirational, congratulations!

@benhighmore379 10 месяцев назад

Bloody brilliant, mate! Well done!

@pbl7559 10 месяцев назад

fair play buddy, great achievement and pretty inspirational ......must of gone through some pain on that journey......bet that pint went down a treat

@adventure247 11 месяцев назад

Good effort, and thanks for being real, that takes more guts.

@jimharrison8402 11 месяцев назад

A man after my own heart. You get my respect well done, not a easy challege

@andrefearon2904 10 месяцев назад

Great Video Jack, Well done!! You can achieve anything in this life, your a good role model at such a young age :)

@garyknight8616 11 месяцев назад

Superb effort. Like you, I have enormous respect for the guys who do the full Selection and serve our country.

@jackhanrahanfitness 10 месяцев назад

Thanks my friend. Me too. The highest level of respect.

@johnatkin1 10 месяцев назад

awesome effort very proud to hear your story and keep up the great work

@bigphil9714 10 месяцев назад

Cant wait for this next year 🫣😫

@TMM6944 10 месяцев назад

It is certainly a terrible thing to be told that your dreams are shattered due to an injury, Jack you have bounced back and worked incredibly hard to be at the level that you are today, well done for taking on this challenge and what a great effort you put in. Not wishing to take anything away from you or devalue your efforts, but its worth pointing out that - all the events during selection are passable for an individual with an above average level of fitness and endurance, it is the culmination of each event which takes it toll on the body. By the time a candidate reaches the Fan Dance they have already completed several events and given very little time to recover, the DS are looking to see if anyone is pacing themselves as maximum effort is expected at all times and cruising can get you noticed. Now - you completed the Fan Dance and made it look easier than most, your next challenge MUST be the LONG DRAG... Good luck Jack and thank you for contribution to the Health and Fitness industry, stay strong. P.S - I wasn't in 22 just in case you were wondering.

@wood3154 10 месяцев назад

That was raw. Cracking, honest account there. Great work.

@bensapsford5367 11 месяцев назад

I was going to bin off my run this afternoon, but this has just motivated me to get out and go. Subbed

@jackhanrahanfitness 10 месяцев назад

Get after it!

@dam8087 8 месяцев назад

Awesome dude, great story and so very true

@anthonymiller8122 11 месяцев назад

Very inspirational, super effort, thank you for sharing 🏃🏃🏃

@Minibem 10 месяцев назад

amazing effort! I have completed it once and it was the toughest thing I have done in my life

@jakehellewell803 11 месяцев назад

Ma man, smashed it ❤

@Rafael-xt1nm 3 месяца назад

Amazing effort dude. This challenge is honestly no joke.

@hairyjohn5825 10 месяцев назад

I'd love to do this! You are an inspiration to us all.

@dech9570 10 месяцев назад

Well done buddy, this is probably the most brutal racing event on the UK calendar. Amazing time.

@peterhughes8075 8 месяцев назад

What A legend !!!! I'm attempting this in 2 years time for a veterans charity I volunteer for, your an inspiration dude 🤜

@ThatBonzaLife 8 месяцев назад

Great video jack, love to see the emotional at the end, I've been there many times at the end of ultramarathons. Congrats man ❤

@jamesmillsbooks6848 10 месяцев назад

Bloody well done!!

@JohnWilliams-fk3hb 7 месяцев назад

Great effort 👍. Very inspirational.

@roguesorcerer1145 10 месяцев назад

Well done mate. Tenacity is key and you have shown exceptional grit.

@TheRst2001 11 месяцев назад

Well done thats a long hard journey

@linok20able 11 месяцев назад

Well done! Congrats!

@edwardodonnell6857 Месяц назад

Great advice very inspirational a big 👍.

@fyldecoastforagers7230 10 месяцев назад

Well done mate! I got abit emotional watching that, nice to know those knee problems can go away🦵

@AndyMillward 11 месяцев назад

Well done Jack....thank you for sharing the journey so the rest of us don't have to do it 😂 seriously though, you're an inspiration. Plus you made it harder for yourself by documenting the process....I can barely speak in the gym let alone making a YT video, running up a mountain with a massive rucksack on my back! 👏🏻👏🏻

@jackhanrahanfitness 11 месяцев назад

😂 Thank you Andy. In a way it was a good little distraction from the pain! I hope to see you on the Brecons taking it on too, in the near future ;) 💪

@davidyates1299 10 месяцев назад

Great work mate - well done!

@denverhester351 10 месяцев назад

Wow bro you smashed it respect.

@richardneville4255 Месяц назад

Well done buddy, awesome achievement... I'm signed up for this in July 24 and have been watching a few videos just to remind myself what I've got my self into! Conclusion is... I am going to have to train much harder over this next couple of months, absolutely brutal!

@glennhosick1514 10 месяцев назад

Well done jack. Excellent effort mate.

@bobmcneill1104 11 месяцев назад

Great effort. doesn't matter about what the S/F have to do the time in or what they carry those men are a special breed. Be proud of your achievements,

@jackhanrahanfitness 11 месяцев назад

Appreciate the kind words.

@rarjunglist 10 месяцев назад

brilliant! your an inspiration

@skyfalls2746 10 месяцев назад

Well Done Jack, I was also injured as a kid and told I'd never do the the things I wanted, I overcome and proved them wrong by working my way up to SF units , I may now be older, but my determination is still there from enjoying the Highlands of Scotland to my oldest nightmare The Fan Dance, Well done once again 👏👏👏