A-Team Report 1

8/2/2019 A-Team Report 1

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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 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)



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


0600 Muster in Physics

0600-0645 Leadership Panel Guest Speaker

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


0600 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

Session Workout Muster Location

BN PT Plyometric Workout Lambert

Group PT Circuit WorkoutTREC/(Lambert

Thursday Morning)

NAVY PT



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



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



16JAN – 20JAN12


BN PT Interval Track Workout Lambert

Group PT Deck Of Cards WorkoutTREC/(Lambert

Thursday Morning)

NAVY PT



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



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


1. 2 warm up laps

2. 6 x 200 m3. 4 x 400 m

4. Cool down 2 laps



23JAN – 27JAN12


BN PT Inventory PFA Lambert

Group PT Core Synergistic WorkoutTREC/(Lambert Thursday

Morning)

NAVY PT



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



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)


• 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

A-Team Report 1

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