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Duke/NCCU Army 2 Sep 09 PT Schedule
as of:
Date Day Activity Location Pickup Loc. Cadre in Charge
18-Jan Mon No PT (Holiday)
19-Jan Tue West-East-West Run W.W. Stadium E - 0535, N - 0540 Bremer - Wieczorek
20-Jan Wed Stadium Workout 1 W.W. Stadium E - 0535, N - 0540
21-Jan Thur Push-Up/Abs 2 NCCU Track E - 0535, W - 0545
25-Jan Mon MS III Rest for APFT
26-Jan Tue APFT W.W. Stadium E - 0535, N - 0540 Bremer - Hanners
27-Jan Wed Speed 1 Workout W.W. Stadium E - 0535, N - 0540
28-Jan Thur Deck of Cards Workout NCCU Track E - 0535, W - 0545
1-Feb Mon MS III East-Around East-West Run W.W. Stadium E - 0535, N - 0540
2-Feb Tue Formation Run/Smoke Session Battalion N - 0540, W - 0545 Bremer - Swope
3-Feb Wed Focus on Individual CDT Weaknesses Wilson Gym E - 0535, N - 0540
4-Feb Thur Push-Up/Abs 2 NCCU Track E - 0535, W - 0545
8-Feb Mon MS III Abdominal/Chest Weight Workout Wilson Gym E - 0535, N - 0540
9-Feb Tue Formation Run/Smoke Session W.W. Stadium E - 0535, N - 0540 Bremer - Finison
10-Feb Wed Focus on Individual CDT Weaknesses W.W. Stadium E - 0535, N - 0540
11-Feb Thur Speed 2 Workout (Crossfit) NCCU Track E - 0535, W - 0545
15-Feb Mon MS III Abdominal/Chest Weight Workout Wilson Gym E - 0535, N - 0540
16-Feb Tue Formation Run/Smoke Session W.W. Stadium E - 0535, N - 0540 Bremer - Stigler
17-Feb Wed Stadium Workout 1 W.W. Stadium E - 0535, N - 0540
18-Feb Thur Flak Vest PT NCCU Track E - 0535, W - 0545
22-Feb Mon MS III Abdominal/Chest Weight Workout Wilson Gym E - 0535, N - 0540
23-Feb Tue 2 Laps around East Campus Battalion N - 0540, W - 0545 Bremer - Mangan
24-Feb Wed West-East-West Run W.W. Stadium E - 0535, N - 0540
25-Feb Thur Push-Up/Abs 1 NCCU Track E - 0535, W - 0545
1-Mar Mon No PT, rest for APFT
2-Mar Tue APFT (MS III's will be graded by UNC) W.W. Stadium E - 0535, N - 0540 Bremer - Wieczorek
3-Mar Wed Golf Course Run Golf Course E - 0535, N - 0540
4-Mar Thur Speed 1 Workout NCCU Track E - 0535, W - 0545
8-11 Mar Spring Break
15-Mar Mon MS III guided Weight Workout Wilson Gym E - 0535, N - 0540
16-Mar Tue Golf Course Run Golf Course E - 0535, N - 0540 Hanners - Swope
17-Mar Wed Focus on Individual CDT Weaknesses W.W. Stadium E - 0535, N - 0540
18-Mar Thur Speed 2 Workout NCCU Track E - 0535, W - 0545
22-Mar Mon MS III Ladder Workout W.W. Stadium E - 0535, N - 0540
23-Mar Tue Flak Vest/Rifle PT Battalion N - 0540, W - 0545 Finison - Stigler
24-Mar Wed Push-Up/Abs 2 W.W. Stadium E - 0535, N - 0540
25-Mar Thur 3.5 Mile Run NCCU Track E - 0535, W - 0545
29-Mar Mon MS III East-Around East-West Run W.W. Stadium E - 0535, N - 0540
30-Mar Tue 2 Laps around East Campus Battalion N - 0540, W - 0545 Mangan - Wieczorek
31-Mar Wed Focus on Individual CDT Weaknesses Wilson Gym E - 0535, N - 0540
1-Apr Thur Basketball Wilson Gym E - 0535, N - 0540
5-Apr Mon No PT, rest for APFT
6-Apr Tue Record APFT W.W. Stadium E - 0535, N - 0540 Hanners - Swope
7-Apr Wed Speed 1 Workout (Crossfit) NCCU Track E - 0535, W - 0545
8-Apr Thur Football on the East Quad Battalion N - 0540, W - 0545
12-Apr Mon MS III Abdominal/Chest Weight Workout Wilson Gym E - 0535, N - 0540
13-Apr Tue Golf Course Run Golf Course E - 0535, N - 0540 Finison - Stigler
14-Apr Wed Focus on Individual CDT Weaknesses W.W. Stadium E - 0535, N - 0540
15-Apr Thur Push-Up/Abs 1 NCCU Track E - 0535, W - 0545
19-Apr Mon MS III Ladder Workout W.W. Stadium E - 0535, N - 0540
20-Apr Tue Push-Up/Abs 2 W.W. Stadium E - 0535, N - 0540 Mangan - Swope
21-Apr Wed Stadium Workout 1 W.W. Stadium E - 0535, N - 0540
22-Apr Thur Football NCCU Track E - 0535, W - 0545
26-Apr Mon
27-Apr Tue
28-Apr Wed
29-Apr Thur
MS I Requirements:
80/80/80: Tue & Thur
else: Tue-Thur
MS II Requirements:
90/90/90: Tue & Thur
else: Tue-Thur
MS III Requirements:
90/90/90: Tue-Thur
else: Mon-Thur
all MS III are encouraged for Mon-Thur
BDEB Battalion Spring 2010 PT Workouts
Push-Up/Abs 1
· Warm up stretch.
· Have CDTs partner up.
· 2 minutes of push-ups followed by 2 minutes of rest, then 2 minutes of sit-ups followed by two minutes rest, then repeat the cycle. (Note: rest
· After the 2 minute rest following the 2nd set of sit-ups for the second partner, perform 1 minute of push-ups followed by 1 minute of rest, then
· After the 1 minute rest following the 2nd set of sit-ups for the second partner, perform 30 seconds of push-ups followed by 30 seconds of rest, t
· Contest among CDTs to see who can maintain the downward push-up position the longest.
· Contest among CDTs to see who can hold both legs, straight and extended 6 inches off the ground the longest.
· Cool down stretch.
Push-Up/Abs 2
· Warm up stretch.
· Have CDTs circle up.
· 50 flutter kicks. (1,2,3 1 1,2,3 2 … count)
· 50 overhead arm claps. (1,2,3 1 1,2,3 2 … count)
· 50 flutter kicks. (1,2,3 1 1,2,3 2 … count)
· 25 triceps push-ups, hand should make diamond. (own pace)
· Supine bicycle, 50 reps. (1,2,3 1 1,2,3 2 … count)
· 50 military press. (1,2,3 1 1,2,3 2 … count)
· 40 sit-ups. (own pace)
· 50 overhead arm claps. (1,2,3 1 1,2,3 2 … count)
· 15 scissors. (1,2,3 1 1,2,3 2 … count)
· 40 push-ups. (own pace)
· Cool down stretch.
Speed 1
· Warm up lap and stretch.
· 8 x 400 meters, fast, emphasize to CDTs the need to go hard to obtain anything from the workout.
· 2 minutes rest in between each 400.
· 2 lap cool down.
· Cool down stretch.
Speed 2
· Warm up lap and stretch.
· 4 x 800 meters, fast, should be significantly faster than ¼ of a CDT’s two mile time.
· 4 minutes rest in between each 800.
· 2 lap cool down.
· Cool down stretch.
Golf Course Run
· Warm up stretch.
· Run around the Al Buehler Golf Trail INCLUDING the exercise loop one time.
· Map of Al Buehler Golf Trail http://www.dukeforest.duke.edu/location/Al_buehler_trail_with_signs.pdf
· Cool down stretch.
Basketball Workout
· Need one basketball.
· Quick warm up stretch.
· Have each SQD select one member (don’t indicate why or for what, just instruct each SQD to select a representative).
· Have each SQD representative shoot 3 free throws.
· For each miss by their SQD representative, a SQD will run 1 suicide. (15 seconds rest after last person completes suicide)
· Repeat process until time is up, a new representative must be selected each time. (Note: If a SQD never misses a free throw they never run, th
· Cool down stretch.
Stadium Workout 1
· Warm up stretch.
· Split CDTs into 2 groups.
· Each group will start at opposite ends of Wallace Wade Stadium.
· Each group will run down a flight of stairs, run across to the next flight of stairs, run up the next flight of stairs, and then run to the flagpole an
· At the flagpole, perform 100 push-ups and 100 sit-ups.
· Continue workout, going the same way group was going, until running out of time. (IE will continue workout on opposite side of flagpole then
· Cool down stretch.
Focus on Individual CDT Weaknesses
· Warm up stretch.
· CDTs will divide up according to their weaknesses.
· CDTs will perform workouts according to their respective weaknesses.
· Cool down stretch.
en repeat the cycle. (Note: rest is the period the other partner is performing the exercise).
lowed by 1 minute of rest, then 1 minute of sit-ups followed by 1 minute of rest, then repeat the cycle.
ollowed by 30 seconds of rest, then 30 seconds of sit-ups followed by 30 seconds of rest, then repeat the cycle.
s a free throw they never run, the workout is more team building a friendly SQD competition oriented so although highly unlikely if a SQD never misses a free throw they
, and then run to the flagpole and back to and down the next flight of stairs. (Note: Never run twice on same flight of stairs; go down 28, up 27, down 26, etc.) Repeat th
on opposite side of flagpole then started but this time distance to flagpole will start small and get big, instead of starting big and getting small)
a SQD never misses a free throw they never run.)
wn 28, up 27, down 26, etc.) Repeat this process until having run up/or down all flights of stairs on groups respective side of W.W. stadium.
