A-Team Report 1

07DEC2011 Spring 2012 Preview

Spring 2012 Goals

Leadership Accountability Navy-Marine Relationship and Cohesion Volunteering in the Community

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

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

POD 10JAN
Time 0600 0600-0620 0620-0635 ALPHA BRAVO CHARLIE MIKE

Muster in Physics CO Welcome Back Unit Admin

0635-0645 0645-0720
0720-0730

Beginning of the Semester Brief LT Guard GMT (Fraternization, Hazing, and Sexual Assault)
Movement to Armory
Company Time (AR101)
COD (Drill Deck)

0730-0740
0740-0750

COD (Drill Deck)

Company Time (AR101)

COD (Drill Deck)

Company Time (AR102)

Company Time (AR102)

COD (Drill Deck)

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

POD 17JAN
Time 0600 0600-0645 ALPHA BRAVO CHARLIE Muster in Physics Leadership Panel Guest Speaker MIKE

0645-0655

Break

0655-0740

Leadership Panel

0740-0750

Virtue Brief

Objectives 24JAN
Navy Companies Practical Applications
CoCOs/Company Officers will choose based on an approved list of training events

MIKE Company FTX Training

POD 24JAN
Time 0600 ALPHA BRAVO CHARLIE MIKE Muster (location may vary based on training)

0600-0750

Practical Application Training

FTX Training

ATHO Report
09JAN2012-27JAN2012

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

09JAN 13JAN
NAVY PT

Session BN PT Group PT

Workout Plyometric Workout Circuit Workout

Muster Location Lambert

TREC/(Lambert Thursday Morning)

09JAN
Detail 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 4-6 7. Side knee jumps (30 secs) 8. Squat Jacks (30 secs) 9. Military March (1 min) Repeat 7-9 10 Switch lunge jumps (30 secs) 11. Lateral leapfrog squat (30 secs) 12. 1 Legged Cross Jump (30 each leg) Repeat 10-12

Circuit Workout
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

FEP 13 JAN
Improvement on Push/Sit
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 Run
1. 2 warm up laps 2. 800 m sprint straight/jog corners
Repeat 3 Times or Time permitting

16JAN 20JAN12
NAVY PT

Session

Workout

Muster Location

BN PT

Interval Track Workout

Lambert
TREC/(Lambert Thursday Morning)

Group PT

Deck Of Cards Workout

16JAN
Detail PT Plan
Interval Track Workout
400m 600m 800m 1600m 800m 600m 400m Recovery: 1-2 minutes after 400s and 600s 2-3 after others

Deck of Cards Workout 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

FEP 20JAN
Improvement on Push/Sit
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 Run
1. 2 warm up laps 2. 6 x 200 m 3. 4 x 400 m 4. Cool down 2 laps

23JAN 27JAN12
NAVY PT

Session

Workout

Muster Location

BN PT
Group PT

Inventory PFA
Core Synergistic Workout

Lambert
TREC/(Lambert Thursday Morning)

23JAN
Detail PT Plan
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

FEP 20JAN
Improvement on Push/Sit
25 sit ups 25 Bicycles Forward/Backward 25 Straight or Cross legged Sit ups 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 Run
2 Warm up Laps 6 x 200 m 4 x 400 m 2 Cool down Laps

Semester UOD
NWU/MARPAT Throughout Semester Khakis for 06MAR and 29MAR
Include the BNCO and PNS inspections

Service Whites for 17APR