Survey- take it

http://www.surveymonkey.com/s/6363VQQ

5 Week APFT Plan- if you take it seriously it will work!

1.      The DevilFit program will be as follows:

a.       Week of 1/24- 1/30

                                                              i.      Required mileage- 5 Miles

                                                            ii.      Required pushup and sit up workouts – 2 each

1.      :15 s , :30 s, 1:00

a.       1:00 rest between sets 

b.      Week of 1/31- 2/6

                                                              i.      Required mileage- 5 Miles

                                                            ii.      Required pushup and sit up workouts – 2 each

1.      :15 s , :45 s, 1:00

a.       1:00 rest between sets 

c.       Week of 2/7- 2/13

                                                              i.      Required mileage- 6 Miles

                                                            ii.      Required pushup and sit up workouts – 3 each

1.      :30 s , :45 s, 1:30

a.       1:30 rest between sets 

d.      Week of 2/14- 2/20

                                                              i.      Required mileage- 6 Miles

                                                            ii.      Required pushup and sit up workouts – 3 each

1.      :30 s , :45 s, 1:30

a.       1:30 rest between sets 

e.       Week of 2/21- 2/27

                                                              i.      Required mileage- 7 Miles

                                                            ii.      Required pushup and sit up workouts – 3 each

1.      :30 s , :45 s, 1:45

a.       2:00 rest between sets 

http://www.bodybuilding.com/fun/get-ripped-stay-big-with-julien-greaux-episode-4.htm

9 min extreme HOME cardio for ripped beach body

http://www.youtube.com/watch?v=ir0jp-MU42o

Underclass APFT

Underclass APFT for our battalion goes 1 March

The Company Store is restocked

Let's celebrate!

http://www.youtube.com/watch?v=dwnuODleeDI

http://fc01.deviantart.net/fs41/f/2009/041/c/f/Fat_demon_by_FirstKeeper.jpg

Ab workout

This kid is weird, but his ab routine is pretty good. 15 reps of each exercise is a pretty decent workout.

http://www.youtube.com/watch?v=fk_usVg7Fp0

Great site for creating personal workout plans

http://www.bodybuilding.com/guides/

APFT Information

-APFT Reminder: Spring make-ahead APFT goes 10 Jan at Gillis Field House at 1630.  This APFT is for Athletes who will be in season during the 28-29 Class-wide APFT.  It is also for anyone who needs to make up an APFT or someone who owes a 90 day retest.  The next 90-day retest will be 28 Jan, then 25 Feb.

-IOCT dates: 31 Jan and 1 Feb.  remember, test early, test often.

Burn off that velvet cake

http://www.youtube.com/watch?v=bQr-sHwlJM8

300 Workout

http://www.youtube.com/watch?v=AgJtdZOBvc4&feature=related

http://www.youtube.com/watch?v=lLFunBPgPOo

Fitness Plans

For men

http://www.mens-total-fitness.com/total-fitness-plan.html

And Women

http://www.youngwomenshealth.org/my_fitness_plan.html

Height and Weight

If you are a cow or firstie and you missed it this morning, come tomorrow morning with the plebes and yearlings

Height and Weight

Devils,

A reminder- height and weight goes tomorrow and Wednesday morning in SFC Oakley's office.  Uniform is PTs wearing shower shoes.

Cows and Firsties tomorrow morning.  Cows at 530 Firsties at 545.

Plebes and Yuks Wednesday Morning Plebes 530 Yuks 545.

Welcome back!

Welcome back D3!