What is the Goon Squad in BUD/S?

This Is Where Falling Behind Gets Expensive

At BUD/S, there’s no such thing as “just a bad run.”

If you fall behind…

You pay for it.

That’s where the Goon Squad comes in.

And trust me—this is not something you want to experience.

What Is the Goon Squad in BUD/S?

The “Goon Squad” is what happens when candidates fall behind during runs—especially soft sand runs on the beach.

Instead of finishing with the main group:

Instructors pull you out
You get sent to the surf
You get wet, sandy, and smoked

Then the real work starts.

I went through BUD/S training twice as I failed a dive physics test in my first class. I can tell you exactly what the Goon squad is like as I was in it during my first training class.

You hit the surf
Do “sugar cookies” (wet + sand covered)
Then nonstop calisthenics
Push-ups, burpees, jumping jacks, bear crawls

And you keep going until the class catches back up.

Its amazing but the class that has been running looks way fresher than you do.

This is not punishment.

This is correction through pain.

BUD/S uses systems like this to enforce one thing:

You will not fall behind the team.

The Goon Squad teaches:

Accountability
Urgency
Consequences

If you’re slow, tired, or mentally off…

You don’t get a break.

You get more work.

The Truth: It’s Worse Than the Run

A lot of candidates think:

“I’ll just ease up on the run.”

That’s a mistake.

Because:

The Goon Squad is worse than the run itself.

You go from:

Running → to
Cold water → to
Sand → to
High-rep calisthenics

And you stay there.

This cycle breaks people down fast.

What It Actually Feels Like

Real talk:

Burning lungs from the run
Cold shock from the ocean
Sand grinding into your skin
Nonstop exercises with no rest

And mentally?

You’re thinking:

“Why did I fall back?”
“How long is this going to last?”

That’s the point.

The Real Lesson (Most People Miss This)

The Goon Squad isn’t about fitness.

It’s about standards.

At BUD/S:

Average is failure
Falling behind is unacceptable
Excuses don’t exist

You either:

Keep up
Or get corrected
How to Avoid the Goon Squad

Simple answer:

Don’t fall behind.

But here’s how you actually make that happen:

Become a Strong Runner

Most candidates who hit the Goon Squad: Are weak runners.

If you are weak at running – fix it early.

Standard:
4–6 mile runs
Soft sand training
Negative split pacing

Train Fatigue Running

You won’t be fresh at BUD/S.

Train like this:

Run after workouts
Run when tired
Run in bad conditions

3. Build Mental Discipline

The Goon Squad punishes hesitation.

If you:

Mentally check out
Slow down
Drift

You’re done.

4. Get Comfortable in the Surf

Cold water is part of the equation.

Train:

Ocean swims
Cold exposure
Wet workouts

5. Improve Overall Work Capacity

You need:

Endurance
Strength
Recovery ability

If You DO End Up in the Goon Squad

It will happen to some people.

If it does:

Don’t quit
Don’t complain
Don’t fall apart

Just:

Keep moving
Control your breathing
Stay in the fight

Because instructors are watching:

How you respond under pressure

Goon Squad vs Other BUD/S “Events”

Let’s be clear:

The Goon Squad is painful…

But it’s not the worst.

Worse evolutions include:

Log PT
The “Circus”
Hell Week

Even experienced candidates rank it high on the “suck scale,” but not the top.

The Bigger Picture

The Goon Squad is just one piece of a bigger system.

BUD/S is designed to:

Push you physically
Break you mentally
Force you to adapt

And it starts with simple things:

Like keeping up on a run.

Final Word: This Is a Warning

The Goon Squad teaches a lesson early:

If you fall behind… it gets worse.

So train now:

Run faster
Build endurance
Strengthen your mindset

Because at BUD/S:

Nobody is coming back for you.

Bottom Line

The Goon Squad isn’t just a punishment.

It’s a filter.

It exposes:

Weak runners
Weak mindset
Poor preparation

And it gives you a choice:

Step up…

Or fall out.

ABOUT THE AUTHOR
Brad McLeod knows firsthand what it feels like to get knocked down at BUD/S—and fight your way back. Growing up in Tallahassee, he trained hard but still learned many lessons the hard way inside the grinder at Navy SEAL training in Coronado, California. During his first time through BUD/S, he spent time in the “Goon Squad” after falling behind on runs and seeing what happens when your mindset and preparation are not locked in. Those experiences taught him that BUD/S punishes weakness fast—but it also gives you a choice: quit or adapt.

After being dropped from training and serving time in the Fleet Navy aboard the USS Cleveland (LPD-7), Brad came back stronger, smarter, and more disciplined. In his second BUD/S class, he trained with purpose, stayed out of the Goon Squad, graduated training, and went on to serve with the U.S. Navy SEAL Teams. Today through SEALgrinderPT, he helps athletes, tactical candidates, and everyday people build mental toughness, endurance, and grit using lessons learned from real-world SEAL training. His message is simple: Don’t quit on yourself. Keep moving forward one evolution at a time.

Proceeds from this website go to help raise funds for the Navy SEAL Foundation.