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8/2/2019 A-Team Report 1
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A-Team Report 1
07DEC2011 Spring 2012 Preview
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Spring 2012 Goals
• Leadership Accountability
•
Navy-Marine Relationship and Cohesion
• Volunteering in the Community
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Operations Report
10JAN2012-24JAN2012
“Leadership: The art of getting someone else to do something you
want done because he wants to do it.”
-Dwight D. Eisenhower
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Objectives 10JAN
• Muster in Physics
• Unit Admin• Discuss new Battalion policies, BNXO, BN SGT MAJ, Department Head
introductions
• CO Welcome Back and Semester Expectations• GMT on fraternization, hazing, and sexual assault
• Movement to Armory
• Company Time
– Company Officer semester expectations
• COD – MPO Drill Card introduction
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POD 10JAN
Time ALPHA BRAVO CHARLIE MIKE
0600 Muster in Physics
0600-0620 CO Welcome Back
0620-0635 Unit Admin
0635-0645 Beginning of the Semester Brief –
LT Guard
0645-0720 GMT (Fraternization, Hazing, and Sexual Assault)
0720-0730 Movement to Armory
0730-0740 Company Time(AR101)
COD(Drill Deck)
COD(Drill Deck)
Company Time(AR102)
0740-0750 COD
(Drill Deck)
Company Time
(AR101)
Company Time
(AR102)
COD
(Drill Deck)
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Objectives 17JAN
• Muster in Physics
• Leadership Panel – Guest speakers from various University offices to discuss Leadership
– NROTC Staff then discusses similarities between civilian and military
leadership
• Virtue Brief – MIDN Wilson, relating to Leadership accountability goal
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POD 17JAN
Time ALPHA BRAVO CHARLIE MIKE
0600 Muster in Physics
0600-0645 Leadership Panel Guest Speaker
0645-0655 Break
0655-0740 Leadership Panel
0740-0750 Virtue Brief
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Objectives 24JAN
• Navy Companies Practical Applications
– CoCOs/Company Officers will choose based on an
approved list of training events
• MIKE Company FTX Training
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POD 24JAN
Time ALPHA BRAVO CHARLIE MIKE
0600 Muster (location may vary based on training)
0600-0750 Practical Application Training FTX Training
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ATHO Report
09JAN2012-27JAN2012
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PT Semester Goals
• For the Battalion: Aerobic exercise (ie pace and sprint interval
workouts), muscular strength and endurance (ie. circuit
workouts: Push-ups, curl ups, body weight exercises) and
flexibility to prevent injuries.
• For those on FEP: Change their attitude toward physical
training, make personalized goals for each individual
midshipman to achieve and healthy competition
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09JAN – 13JAN
Session Workout Muster Location
BN PT Plyometric Workout Lambert
Group PT Circuit WorkoutTREC/(Lambert
Thursday Morning)
NAVY PT
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09JANDetail PT Plan
Plyometric Workout
1. Jump Squat (30 sec)2. Airborne Heisman (30 sec)3. Swing Kick (1 min)
Repeat 1-3
4. Squat Reach Jump (30 sec)5. Run-stance squat (30 secs)6. Circle run (1 min)
Repeat 4-67. Side knee jumps (30 secs)8. Squat Jacks (30 secs)9. Military March (1 min)
Repeat 7-910 Switch lunge jumps (30 secs)11. Lateral leapfrog squat (30 secs)12. 1 Legged Cross Jump (30 each leg)
Repeat 10-12
1. Squat Thrusts 3 sets of 10 reps
2. Slow push ups
3. Max number of sit ups
4. Calf raises 50 each leg
5. Shoulder push ups
6. Max Leg Levers
7. Line jumps
8. Pyramid Pushups 5-10-15
9. Flutter kicks (100 2 count)Repeat circuit until time is up
Circuit Workout
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FEP 13 JAN
1. 100 sit ups (2 sets)
2. 60 pushs up (2 sets)
3. 100 Flutter kicks (2 sets)
4. 20 diamond push ups (2 sets)
5. 2 minute planks (2 sets)
6. 20 Tricep pushups (2 sets)
Improvement on Push/Sit Improvement on Run
1. 2 warm up laps 2. 800 m sprint straight/jog
corners
Repeat 3 Times or Time permitting
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16JAN – 20JAN12
Session Workout Muster Location
BN PT Interval Track Workout Lambert
Group PT Deck Of Cards WorkoutTREC/(Lambert
Thursday Morning)
NAVY PT
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Interval Track Workout• 400m
• 600m
• 800m
•
1600m• 800m
• 600m
• 400m
Recovery:
– 1-2 minutes after 400sand 600s
– 2-3 after others
• Number cards are as value
– Face cards are 10
– Aces are 11
• Suits are different exercises
– Hearts=Push Ups
– Diamonds=Sit ups
– Clubs=Lunges
– Spades=Jump Squats
– Jokers= 10-8 Count Body builder
Continue Workout until Time is Up
Deck of Cards Workout
16JANDetail PT Plan
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FEP 20JAN
1. 25 Reverse abdominal curls
(4 sets)
2. 50 Toe touches (2 sets)
3. No backs 45 secs (2x)
4. Pyramid push ups 5-10-15-20
Improvement on Push/Sit Improvement on Run
1. 2 warm up laps
2. 6 x 200 m3. 4 x 400 m
4. Cool down 2 laps
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23JAN – 27JAN12
Session Workout Muster Location
BN PT Inventory PFA Lambert
Group PT Core Synergistic WorkoutTREC/(Lambert Thursday
Morning)
NAVY PT
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Core Synergistics
• Stacked Foot/Staggered Hands Push-up
• Banana Roll
• Sphinx Push-up
•Bow to Boat
• Switch Lunge Jumps
• Prison Cell Push-up
• Side Hip Raise
• Squat X-Press
• Plank to Tricep hold
• Walking Push-up
•Superman Banana
• Reach High & Under Push-ups
• Standing bycycle crunches
• Dreya Roll
23JANDetail PT Plan
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FEP 20JAN
• 25 sit ups
• 25 Bicycles Forward/Backward
• 25 Straight or Cross legged Situps
• 25 Roll up/V-up
• 25 Reverse Abdominal Lifts
• 25 Toe touches
• 25 Side Raises
• 50 Mason Twist• Plank 1 min Front/1 min side/1
min Front
• 200 push ups (Any style)
Improvement on Push/Sit Improvement on Run
• 2 Warm up Laps
•6 x 200 m
• 4 x 400 m
• 2 Cool down Laps
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Semester UOD
• NWU/MARPAT Throughout Semester
• Khakis for 06MAR and 29MAR
– Include the BNCO and PNS inspections
• Service Whites for 17APR
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