Thursday, March 12

LAB Fri Mar 13 2009 (Variable STX)

APU ROTC Vans will depart from Adams field at 1315 for the San Antonio Dam
OP-4 will depart from APU NLT 1245 via ROTC Vans and Simmon's POV

1. Lab timeline

Time Event
1355 Formation by detachment at SATA (The dam)
1400 Accountability for each platoon
1400 STX Lab briefing and STX lanes
1600 Dismissal from LAB

2. Uniform is Battalion SOP (ACU’s with soft cap, MSIII’s MOLLE Gear)
i. LBV with full canteens (issued at STX)
ii. Terrain model kit (MSIII)
iii. Pen/paper (All CDT’s)
iv. Protractor/pencil (MSIII)
v. MS rank (even if cadet is EOCC)
vi. Issued maps (issued at STX to MSIII's)

PT Plan Wed Mar 18 2009 (Muscular Endurance)

Lead by CDT Thomas/CDT Moore
The focus of this session will be muscular endurance. Thus, the formation will break
out into ability groups based on your March APFT pushup score.

Required uniform- Black golden Lions t-shirt, normal PT shorts, shoes, and socks, PT belt, and winter PT’s- TOP and BOTTOM (Does not have to be official Army winters)
Task- To maintain or improve fitness levels
Conditions- In a formal PT setting, cadets will maintain or improve fitness levels by following PT schedule
Standards- Using the time allotted cadets will perform to their maximum abilities

"Alpha" 68-Above-Burt
"Bravo" 67-55-Johnson
"Charlie" 55-43-Moore
"Delta" 43-26-Butler
“Echo" 25-Lower-Relyea

Each group will warm up with 2 minutes of in place jogging.
Then, each group will do a circuit of PT consisting of the following:

1 Regular P/U. Reps will be decided by group leader. Approximately 75% of maximum APFT score
2 Regular S/U. Reps will be decided by group leader. Approximately 75% of maximum APFT score
3 Rest for 2 minutes in the superman resting position
4 Wide arm P/U. Reps will be decided by group leader. Approximately 50% of maximum APFT score
5 Rocky S/U. Reps will be decided by group leader. Approximately 50% of maximum APFT score
6 Rest for one minute in the roach resting position
7 Close hand P/U. Reps will be decided by group leader. Approximately 25% of maximum APFT score
8 Crunches. Reps will be decided by group leader. Approximately 75% of maximum APFT score
9 Rest in the plank position for two minutes
10 Little man in the forest in cadence. Approximately 10-20 reps
A. Group Leader Smoke session until 1944 when above exercises are completed
-Recommend exercises
-Side Straddle Hop
-Mountain Climbers
-Up-Downs
-Flutter Kicks
-Buddy P/U

11 Cool down with 1-2 laps around track at conversational pace


Timeline:

1900 - Fall in and accountability at the track
1902 - Receive formation and begin stretching
1915 - Formation will break out into 5 pushup ability groups.
1918 - Ability groups will begin muscular workout
1950 - Begin cool down stretch and AAR
1955 - Turn over to PSG, PL
1800 - Dismissal from PT

PT Plan Wed Mar 11th 2009 (Muscular Endurance)


Lead by Cadet Overman/Cadet Conway

Time: 1900
Location: APU Track
Uniform: Black Lions Shirt, Black Army Pt shorts, Pt Belt:

Objective: Muscular and Cardiovascular Endurance, Motivation

Time line:

1900 - Fall in and accountability.

1902 - PT instructor (Conway) post and and begin stretching.

1905 - Conditioning drill 1, Military movement drill 1, conditioning drill 2, sprints, cool down platoon run with cadences.

1950 - Begin cool down stretch and AAR.

1955 - Turn over to PSG.

2000 - Dismissal

Sunday, March 8

PT Plan Mon Mar 9th 2009 (Cardio Endurance)

4 MAR 2009 PT
Time: 0630
Location: Adams Field
Uniform: Grey Army Shirt, Army Shorts, Reflective Belt
Type: Cardiovascular Endurance PT

Concept of Operations:

The focus of this session will be cardio endurance. Thus, the formation will break
out into ability groups based on your March APFT run times.
"Alpha" 12-13:45 Overman
"Bravo" 13:45-14:30 Thomas
"Charlie" 14:30-15:00 Ward
"Delta" 15:00-16:00 Ciarrocchi
"Echo" 16:00-18:30 Stickney/Ureno

Each group will warm up with 2 minutes of in place jogging.
Each group will make one lane of Adams field and do suicide runs (distances of 5m, 10m, 15m, and 20m, marked by cones)
Then, each group will do a circuit of PT consisting of the following:

1 Jog one lap as an ability group around Adams field.
2 Do a set of 8 count push-ups. 15 for males. 10 for females.
3 Rest for 1 minute in the roach resting position
4 Jog another lap
5 Do mountain climbers in cadence. 30 for men. 25 for females.
6 Rest for one minute in the superman resting position.
7 Jog another lap
8 Do The side-straddle hop in cadence. 50 for males. 40 for females.
9 Rest in the plank position for two minutes
10 Jog one more lap
11 Do the windmill in cadence. 25 for all groups.
12 At this time the groups will jog over to the track.
They will begin on and off runs. 60 seconds on, 2 minutes off, until 0718 and then jog/return to Adams field.

Timeline:

0630 - Fall in and accountability
0632 - Receive formation and begin stretching
0640 - Formation will break out into 5 running ability groups.
0653 - Ability groups will begin circuit cardio workout
0720 - Begin cool down stretch and AAR
0725 - Turn over to PSG, PL
0730 - Dismissal from PT

Thursday, March 5

All Day STX and Packing List (Friday, March 6 2009)

Formation at APU: Adams Field, 0600 (not 0500, which we said at PT)
CDT Koskela will depart APU at 1315 with an ROTC van
for those with class conflicts that are absolutely necessary.

Items Packed in Alice Pack:
1 ACU blouse
1 ACU trousers
1 undershirt, tan
1 pairs socks, wool
1 pair gloves, leather
1 pair gloves, inserts
1 waterproof bag
1 poncho
TACSOP*
Terrain model kit*
Flashlight (L-light, but if necessary civilian)
Protractor
Pen, Pencil, and Paper

*Only MSIIIs

Worn Items during STX day:
ACUs
ACU cap
LBE, complete, with compass
ID tags
Kevlar helmet strapped to left canteen cover.
Wristwatch

Personal Items:
Foot Powder
DEET bug spray
Sunscreen
Chapstick
Eyeglasses if worn
Snacks (bring your own, as of now (March 5, 1400) there is no word on whether MRE's will be given)

Here is what your LBE's should look like.
http://www.armyrotc.uta.edu/2007/lbe%20copy.jpg

Wednesday, March 4

PT Plan Wed Mar 4th 2009 (Team Sports)

4 MAR 2009 PT
Time: 1900
Location: Track and Field
Uniform: Golden Lion Shirt, Army Shorts, Reflective Belt
Type: Team Sports

Concept of Operations:

The first 2 games will be 1st and 4th squad versus 2nd and 3rd.
Second two games will be MSI's versus MS II III and IV.
Cadre may join whichever side they choose.
First team to 12 points wins a game.

Coordinating Instructions:

There will not be goalies for the ultimate frisbee.
Anyone who is loitering around a goal or who is inactive for 2 minutes will be subject to 20 push-ups from the ms3 who spots them.

Each time a goal is scored, the opposing team will do 10 in cadence push-ups. The scoring team will also do five.
Each time a whole game is won, the winning team will decide an exercise for opposing team to do. However they will also perform half of the amount of the exercise chosen, as to not make the quantity ridiculous.

Timeline:

1900 - Fall in at the track and recieve accountability
1902 - Receive formation and begin stretching
1910 - Separate into teams and begin Ultimate Frisbee PT.
1950 - Begin cool down stretch and AAR
1955 - Turn over to PSG
2000 - Dismissed

Thursday, February 26

Packing List Fri Feb 27th 2009 (LAB)

Packing List for Friday's Lab:

Items Packed in Alice Pack
1 ACU blouse
1 ACU trousers
1 undershirt, tan
1 pairs socks, wool
1 pair gloves, leather
1 pair gloves, inserts
1 waterproof bag
1 poncho
TACSOP*
Terrain model kit*
1 Camo Stick
Flashlight
Protractor
Pen, Pencil, and Paper
ID tags
Wristwatch

Personal Items:
Foot Powder
DEET bug spray
Sunscreen
Chapstick
Eyeglasses if worn
Snacks


*Only MSIIIs