REACHING BEYOND BOUNDARIES

DON MANN SEAL TEAM 6

Rev. 5-3-2013 My experiences and achievements pale to the experiences of so many other people.

Anybody with the proper mindset can achieve anything imaginable! And it is my great honor today to share my message with you.

This presentation today is on my own personal journey of developing and strengthening my combat mindset.

PROFESSIONAL AND ATHLETIC MACRO GOAL ACCOMPLISHMENTS

• Navy SEAL • SEAL Team SIX • USG • Hawaii IRONMAN • Double IRONMAN • 30 Marathons/ Ultras – 36 Months • Work out everyday for over 20 years • Compete in over 1000 endurance competitions • RAID Ecuador - (9 days, 400 miles) • RAID ‘Patagonia – (9 days, 350 miles) • RAID – (11 days, 500 miles) • RAID Trans-Himalayan: , Tibet and across India / 10 days, 500 miles • Climb Denali (tallest mountain in North America) • Become an author

• DON DEVEREAUX MANN

Military Biography: • Navy SEAL/Chief Warrant Officer Retired • SEAL Team One • SEAL Team Six • SBU-26, Republic of Panama • SEAL Team Two • SEAL Team Six (Advance Training Officer) • Founder and Officer in Charge of SEAL Adventure Challenge and SEAL Training Academy

AUTHOR INSIDE SEAL TEAM SIX MY LIFE AND MISSIONS WITH AMERICA’S ELITE WARRIOR (NEW YORK TIMES BEST SELLER)

MARATHONS / ULTRA MARATHONS

• 75+ marathons and ultras • 30 marathons in 36 months • Mt Mitchell Marathon (America’s Toughest Marathon) • Black Mountain 40-Mile Challenge • Mt Mitchell Ultra Marathon • JFK 50-Mile Ultra Marathon • Rim to Rim Grand Canyon Ultra Marathon • 24-hour running events in Guam and Panama • Western Pacific Cross-Country Championship Race • Sea Shore State Park 50K Trail Run • Guam 50-Mile Ultra Marathon • Western Pacific 10K Championships- Philippines *1st Place, 33.39 (PR) • Sea Shore State Park Ultra Marathon • Umstead NC. Ultra Marathon, 100K CYCLING ROAD RACING

• Numerous (100+ ) mile bike races • 300 miles per day – 1500 in 5 days (Guinness World Record pace) • Around the Island of Okinawa, Japan 231-mile bike race (Course Record) • Tecate to Ensenada Mexico, 75 miles • Knots Island, 100 miles, 1st Finisher • Assault on Mt. Mitchell 100+ mile Bike Race • Cannon Ball, 103 miles, 1st Finisher • Culpepper, 100 miles, 1st Finisher • Chesapeake Bay Bridge 112 miles, 1st Finisher • Mountains of Misery Challenge, 100 miles • Tour de Virginias, 5-day stage ride, 300 mile, 1st finisher in every stage CYCLING ROAD RACING

• Between the Waters – Onancock, 100 miles 1st Finisher • Between the Waters – Cape Charles, 100 miles 1st Finisher • Dismal Dash 40K Time Trial • Capital to Capital, 102 miles 3rd place Finisher, 2nd place Finisher, (PR) 4:39 • PLT Virginia State Time Trial Championships, 23 miles, 58:56 • Tour de Lyon Century, 95.7 miles, 1st team • Mount Washington Mountain, “toughest climb in US” • Northern Florida MS-170 (2500 riders), 1st Finisher • Gran Fondo, Richmond, 102 miles, 4 hrs 43 min MOUNTAIN BIKE RACING

• Professional mountain bike racer (mid-late 80s – 90s) • Virginia Beach Cycle Cross 1st MTB / 2nd overall • Shenandoah 100-mile Back-Country Mountain Bike Race: 24 Hours of Canaan Mt. Bike Race 4th place, Solo • 12 Hours of Ivor Mt. Bike Race, Solo • 18 Hours of Ivor Mt. Bike Race, Solo • Fat Tire Duathlon – 2nd place • Iditasport 100-mile Winter Mountain Bike Race, Alaska, 23rd overall MOUNTAIN BIKE RACING

• William and Mary Mountain Bike Classic 20 miles, Expert Category • 2nd place age group, 3rd overall, 2:19:45 • Tidewater Mountain Bike Challenge, 12 miles Masters, 1st place, 1:09 • Billy Cross – Cycle Cross Race • Patriots Ride, Freedom Park • JRVS Cycle Cross Race 1st place MTB category • EVMA MTB Race • Tidewater Mountain Bike Challenge Mountain Critirium and MTB Race • River Rock Challenge

KAYAKING AND ROWING RACING

• The Great Nor Easter- NY, Canoe / Portage 1st place overall, canoe, 70 miles • Paddle for the Bay Kayak Race 1st place overall, Sea Kayak division, 8 miles • Paddle for the Bay Kayak Race 3rd place, Sea Kayak division, 8 Miles • Buckroe Hampton Paddle Race Sea Kayak 14th place overall, 9 miles • Colonial Williamsburg Rowing Club • Open Masters D – 2000 Meter ERG Sprints 1st place 7:05.2 • Hampton Roads Rowing Club 2000 Meter ERG Sprints, 1st place overall 6:56

KAYAKING AND ROWING RACING

• Paddle for the Bay Kayak Race, Sea Kayak 1st place, 6.2 miles • Onancock Kayak Race, 2nd overall 1st place Sea Kayak division, 6.8 miles • The Stephen Chapman Benefit Paddle 1st place overall, Sea Kayak division, 6.5 miles • The Perennial Kayak Paddle Race, Sea Kayak 1st place overall, 5.5 miles • MAPA St. Patricks Day Race, Sea Kayak 2nd place overall, 1st place Sea Kayak division, 8 miles • to Chile, Andes Mountain Range to Pacific Ocean (cross country), Sea Kayak, 120 miles SURF SKI RACING

• Annual Bennets Creek Bash, 3rd place overall, 8 miles • 2nd place Surf Ski division, 4.5 miles • Lafayette River Festival, 2nd place overall, Surf Ski division, 6 miles • James River Paddle Challenge, 2nd place overall, 2nd Surf Ski division, 9 miles • James River Paddle Challenge, 4th place overall, 3rd Surf Ski division, 9 miles • MAPA Race, 2nd place overall, 2nd Surf Ski division, 6.8 miles

SURF SKI RACING

• Paddle for the Bay, 4th Surf Ski division, 5th overall, 6 miles, • Onancock Kayak Race, 3rd overall, 3rd Surf Ski division, 2nd overall, 2nd Surf Ski division (x2), 7.3 miles, • Paddle for Patriots, Surf Ski, 1st overall, 5.44 miles • New Quarter Park MAPA Canoe and Kayak Race, 2nd overall,1st Surf Ski division, 5 miles • Great Lock - Team River Runner, Wounded Warrior Race, 3rd overall, 1st Surf Ski division, 6 miles

SURF SKI RACING

• MAPA KIS Race, 2nd place overall, Surf Ski division, 1st place, 6.8 miles,

• MAPA Lock Ness Challenge, 3rd place Surf Ski division, 4th place overall, 4.84 miles

• Tidewater 50 Mile Challenge, 2nd place overall, 1st place co-ed team

• Key Largo to Key West , 5 Days / 120 miles TRIATHLONS

• Former PRO Triathlete • Hawaiian Ironman, 57th overall • Hawaiian Ironman, 38th overall • Super Frog Triathlon, Coronado CA • Otay Lakes Duathlon, CA, 2nd place • Super SEAL Triathlon, Virginia Beach, VA • Military Championships, 1st place, team event • Perth Triathlon, Australia • Republic of Panama Triathlon • Odyssey Double IRON (16 mile paddle, 224 mile bike and 52.4 mile run), current Double IRON paddling record holder • Williamsburg Sprint Triathlon, 1st place, team event

• Captain, RAID , Trans- Himalayan (Nepal, Tibet and across India), (10 days, 500 miles) • Captain, First All-American Team, RAID Gauloises Ecuador, (9 days, 400 miles) • Captain, RAID Gauloises South Africa, (11 days, 500 miles) • Captain, RAID Gauloises Patagonia, (9 days, 350 miles) • Captain ESPN X-treme Adventure Race, (4 days, 250 miles) • Captain Great Nor’ Easter, (3 days, 200 miles) MOUNTAINEERING

• Denalli (Alaska) NUMEROUS CLIMBS: • Kilimanjaro (Africa) • Himalayas • Mount Whitney (California) • Rockies • Cotopaxi (Ecuador) • White Mountains • Cayambe (Ecuador) • Andes • Grand Teton (Wyoming) • Patagonia • Cabo San Lucas (Mexico) • South Africa • Red Rock • Longs Peak (Colorado) • South East Asia • Lovers Leap (California) • Ethiopian Highlands • Seneca Rock (Virginia) • South Korea • First Ascends: Devils Tower, • Yosemite Wyoming – “A Reach Too Far,” 5.10, Red Rock, Nevada – • Five 14,000 footers/5 days “Jolly Roger,” 5.10.

MACRO AND MICRO GOAL SETTING

Turning macro goals into micro goals has helped me in every aspect of my life including extreme and ultra-distance sports, SEAL training and SEAL combat missions.

The real tragedy for most people is not that they set their goals too high and do not achieve them, but that they set their goals too low and they do achieve them.

Know your own personal limitations and then simply defy them

REINHOLD MESSNER MOUNTAINEER AND EXPLORER

First solo ascents of Mount Everest without oxygen... First to climb all fourteen peaks over 8,000 meters... Arctic, Antarctica and Gobi Desert crossing... Lost seven toes and three fingers from frostbite… As an athlete, I have competed in some of the world’s most difficult competitions.

Although there were always so many athletes so much faster, stronger, smarter and more experienced than I have ever been, my mindset allowed me to compete in the same arena with them and I played to win. DAVE KELLEHER MOTO-CROSS CHAMPION Dave – Professional!!! Don - Novice Dave’s secret to success was that he never gave up his goal of becoming a Champion. He ran 10 miles at a time, 3 times a week. I QUIT!

That day taught me my first valuable lesson in goal setting and developing a combat mindset, a lesson that has shaped my life and has lasted a life time...

PRO VS. NOVICE

• Dave never lost sight of his goal and became a motocross champion. • I remained a novice. When things were hard, I would slow down or quit. I never had the goal of becoming a champion. Being middle of the pack was OK. If I had a bad race, I lost focus and ended up giving much less than my full 100%. • Some people dream of achieving great success and others get up every morning and work hard at it. COMBAT MINDSET

Competed in the Boston Marathon, as a non-runner, but with the right mindset.

Ended up running 30 marathons in 3 years. NEW GOAL!

Work out every day of the year (x 22 years) always with a macro goal in mind 2.4 mile swim 112 mile bike 26.2 mile run HAWAII IRONMAN STUDS

…blonde haired “super athlete,” CA model, wearing a tank-top, posing at the airport – very intimidating! Surf was crashing over the sea wall. Scared, intimidated and way out of my comfort zone… Motobecane value $109 Bianchi value – priceless HAWAII IRONMAN

• 535 of us on the starting line

• Out of the water in 275th, but with a developing and fierce mindset

• Rode with my head down - had only one goal – to pass 274 riders “SO THAT’S A BIANCHI – HA” Passed the original IM champion, Gordon Haller… GORDON HALLER: THE INAUGURAL IRONMAN CHAMPION

Haller won with a time of 11:44. Reached my goal of breaking 11:44 with an 11:41

DOUBLE IRONMAN

Ironman becomes a micro-goal and the Double Ironman becomes the new macro-goal: • 4.8 mile swim / 16 mile paddle • 224 mile bike • 52.4 mile run

Bonked/passed out on mile 32 but woke up and finished the competition TRIPLE-DECA: 30 IRONMANS

• 72 mile swim • 3360 mile bike • 786 mile run

Turn those macro goals into micro goals! CHET THE JET

World record holder for doing 23 IMs in 12 months.

“I am going to swim for a few days, ride my bike for a few weeks and then run for a couple of weeks”. Mark Allen Six-time Ironman Hawaii Champion

"A man must not withdraw from the sport, without having given at least once in a lifetime all that he had !"

Julie Moss collapses just yards from the Ironman finish line but crawls to the finish. New Macro Goal!

• Guinness World Book record attempt.

• Ride across the US on a bicycle- riding at least 300 miles a day /18-22 hours a day.

• “24 hours in a day, there would be time to ride 300 miles a day”.

• The greatest cyclists in the world hadn’t done this yet.

• BUT- My mindset was not strong enough – I failed!

“Sometimes it isn’t the mountain that wears you out, it’s the grain of sand in your shoe.” – Robert W. Service • The marathon evolved into the Ironman.

• The Ironman evolved into the expedition level adventure race.

Turn those macro goals into micro goals!

Nothing can stop the person with the right mindset from achieving his or her goal(s). Nothing can help the person with a weak mindset.

Strength doesn’t come from what you can do, it comes from overcoming the things you once thought you could not do.

The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.- Vincent Lombardi “YOU’VE GOT TO LIVE BEFORE YOU CAN AFFORD TO DIE.” – JOHN STEINBECK

BONKING!

100-hour non-stop workouts • Paddle in rough seas for 10 hours in the night. • Run 50 miles on trails with packs. • MTB ride 5 hours on single-track. • Road ride 5 hours. • Run 10 miles of hills. • Gym leg workout. • Now into day 3 without sleep. • Final 3 mile run. • Hallucinations! • Bonk! • Woke up about an hour or so later / pants down! Your body can and will fail…

I found the point of“over-training” and stepped beyond that line.

My body would eventually fail but my mind always strengthened.

It’s hard to beat a person who never gives up. “Conversational Pace” vs. “Race Pace” • Train yourself at“race pace.” • Race pace hurts more but pain is okay and it makes the non-painful times that much more enjoyable. • Step out of your comfort zone and operate at your full performance. • Reach for that “line.” • Empty the tank.

If I did not occasionally bonk, bleed, pass out and/or hallucinate, I would not known where my limits were.

DON’T SELL YOURSELF SHORT! REACH FOR YOUR FULL POTENTIAL! BONKING THE ULTIMATE TEST If still conscious I could go on. If the pain was too severe, my body would do me a favor and I would pass-out and would have some rest time.

Most people have not experienced the great pleasure of“testing their spirit.”

• Run a marathon – test your body

• Run a 50 mile ultra-marathon - test your mind

• Run a 100 mile ultra-marathon - test your spirit ANGELIKA CASTANEDA

Female on Team Odyssey in the Raid Gauloises, the 11-day, 500-mile adventure race that went through South Africa and Lesotho

ANGELIKA CASTANEDA

She bonked!

She did not eat enough in an Eco Challenge. She ended up on the ground, crying, vomiting, defecating, had incoherent speech and did not have the strength to get back on her feet. “MY BODY WILL EAT FROM ITSELF…”

“Don, don’t worry about me. I will be OK. I will not die on you. I will feel like I will die but I won’t. My body will eat from itself.” BONKING

• Bonking – disability – death. • Liver and kidneys shutting down. • Went from 175 lbs. to 138 lbs. • Killing myself from “pushing too hard for too long.” • Skin a greenish tint. • Spine compressed. • Chronic plantar-fascia in both feet. • Tore rotator cuff. • Tore quadriceps. • Frostbite both feet. But, I knew I had reached (beyond) my full potential!

TOE NAILECTOMY?

As my 7th toe nail came off in Lesotho South Africa, the mountain section of the 500-mile competition, Angelika reprimanded me for not removing my toe nails before the event.

“…Remove them all and have the skin sewn together so they don’t grow back.” IT CAN ALWAYS GET WORSE… “IT IS NOT THE MOUNTAIN WE CONQUER, BUT OURSELVES.” - SIR EDMUND HILLARY NANCY STEVENS SUMMITS THE GRAND TETON! CONSIDER EVERY LIMITATION A CHALLENGE

It’s only those who push themselves “too far” will ever find out just how far they can actually go.

Compare extreme sports to a SEAL mission… As a SEAL my deployments have been to places such as:

Philippines Thailand Somalia Colombia Korea El Salvador Yemen Panama Afghanistan Bolivia Iraq Honduras Serbia Horn of Africa Peru Egypt Ethiopia Bahrain Israel South Africa

(now operating in 89 countries)

U.S NAVY SEAL TRAINING

THE MOST DIFFICULT MILITARY TRAINING IN THE WORLD PRODUCES THE TOUGHEST WARRIORS ON THE PLANET.

THE SPARTANS DID NOT ASK “HOW MANY ENEMY ARE THERE, BUT WHERE ARE THEY.”

“WELCOME THE PAIN!”

If you’re training, racing, fighting, working etc… hard, giving it your all, and moving at,“race pace” then expect and welcome the pain.

Pain Breeds Strength Pain is Good Extreme Pain is Extremely Good!

There Are Two Types Of Pain: The Temporary Pain Of Discipline and The Permanent Pain Of Regret Don’t Ever Give Up on Your Dream!

Regret for the things you did not do, you will regret for a lifetime!

TERRORIST-RICH ENVIRONMENTS

As a Navy SEAL, operating in terrorist-rich environments, having the proper combat mindset is not an option, but a requirement. SEAL Training…

Hands tied behind our backs and feet tied together… “Now tread water until we get tired...” – SEAL Instructor SEAL Training Instructor:

• “Forward flip into the water…”

• “Swim from one length of the pool to the other, under water, without surfacing…”

• “Don’t feel sorry for yourself by surfacing because you are uncomfortable…”

• If you pass out underwater, you will be pulled out of the water and it will be considered passing…”

One Student Drowned… 8 out of 125 passed.

“They, the weak, will be the ones to quit once the shooting begins.” – SEAL Instructor

Another lesson that lasted me a lifetime and saved my life at least once.

The Most Powerful Weapon on earth is the Human Soul on FIRE!

HAHO 17,999 feet, night jump, full combat equipment. Bad exit, O2 mask knocked off, dislocated jaw, cut away… SHIP ASSAULT MISSION

• Four- hour assault team night combat dive • Ship assault • CT mission • Hostage Rescue and Extract via helicopter • ROEs: Do not get compromised…

• De-rig and hook dive gear • On signal surface • Raise telescopic pole with caving ladder • Hook ladder to top deck of the ship

A Visit with Murphy

• My diving rig malfunctioned. • I could no longer breath. • I performed emergency diving malfunction procedures x 4. • I reached for buddy’s mouthpiece. • I swam up to hull of ship. • I could not surface. • I swam under ship.

“One quick breath- and the pain would be over.” “Where and how would they find my body?”

NOT GIVING 100% IS NOT AN OPTION

As a SEAL, not giving your 100% is never an option…

It should never be an option in any reputable profession…

SEAL squad parachuted under the cover of darkness…

• Night water jump • Sunk parachutes • Swam to shore • Beach recon • Motored in to shore • Buried the boats, motor, Ops gear • Lived in a hole for 3 days Cheating Death once again…

• Every high tide, twice a day, our hole filled with water. • Sandstorm • Food water-logged • Food poisoning from eating snakes and frogs • Vomit, defecation, urination – in hole CAPTURED

14 assailants armed with AK 47s… Held at gunpoint overnight They were going to shoot us in the backs for trespassing COMBAT MINDSET We completed the mission and got out alive. We never thought about giving up because it was too hard or we were too uncomfortable.

* I am very fortunate because I have been captured and released twice.

IT IS DURING OUR DARKEST MOMENTS THAT WE MUST FOCUS TO SEE THE LIGHT

SEAL Team SIX parachuted into Somalia to rescue two aid workers from their three-month captivity in Somalia, HUTS - 9 Ts KIA SEAL Team 6 Snipers Kill 3 Pirates And Rescue Captain

• SEAL Team SIX SEAL snipers on the deck of the USS Bainbridge, simultaneously shot and killed 3 pirates in a lifeboat. • The snipers rescued the American cargo ship captain unharmed. THE OSAMA BIN LADEN RAID

SEAL Team Six killed al Qaeda leader and 9/11 mastermind Osama bin Laden.

Under the cover of darkness on May 1, 2011, SEALs killed UBL and several OF his followers.

The team returned to Afghanistan with a wealth of intelligence information.

THE UBL RAID “IT WAS LIKE SHOOTING PAPER TARGETS, NO RESISTANCE AT ALL. WE NEVER HAD A TRAINING MISSION THAT EASY”.

COMBAT MINDSET

“The more Sweat and Tears shed in training, the less Blood shed in war”.

Winston Churchill

“Success is not final, failure is not fatal. It is the courage to continue that counts.”

NAVY SEAL CHRIS CAMPBELL R.I.P.

 One of 17 SEALs killed Aug. 2011

 Helicopter shot down in Afghanistan.

 It only strengthened the resolve of his teammates!

 They all became stronger and gained strength from this incident!

 The worst single loss of life in the history of the SEAL Teams built commitment to the mission and to our comrades. If you're going through Hell – don’t slow down – Stay focused on the mission!

COMBAT MINDSET

ONE OF THE GREATEST TRAGEDIES OF LIFE IS NOT DEATH, BUT WHAT WE LET DIE INSIDE OF US WHILE WE LIVE. COMBAT MINDSET

I never wanted to be the person who ended up saying,“ I should have done this, or should have done more, I should have tried harder, I should have given more, I should never have let go of the dream.” I want to be and will be the person to say, “I did all I ever wanted to do and more. I accomplished all I wanted to accomplish, I pushed myself to my full potential and achieved all of my goals. Most importantly, I was there for those who needed me. I absolutely had nothing left at the finish line.” One day you may wake up and there may not be anymore time for you to do all that you want to do. Don’t let time take your dreams away. .

“Life's journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out, shouting... ‘Wow...what a great ride!’” Thank you for your attention. I wish you all great success in all that You do in life!

Don D. Mann “The Only Easy Day Was Yesterday”