West Liberty PT Monday 26OCT09 / CDT Kitson -Task / 3 Mile Ability Group Run, Push-up Improvement -Conditions / ASRC, West Liberty Roadways (Route A) -Standards / FM21-20 >> : Warm-up, Stretch >> : Ability Group Run: Cadets will break into 2 groups and conduct a 3 Mile AGR on Route A. A Group – CDT Kitson 21:00 Min B Group – CDT Hall 24:00 Min >> : Push-up Improvement:Cadets will rotate through the following Push-ups for 1 minute each with 30 Sec breaks until Push-ups Wide-arm Push-ups Diamond Push-ups Dive Bomber Push-ups >> : Cool-down & AAR

WL Route A (3.00mi)

WL Alternate PT Monday 26OCT09 / CDT Kitson -Task / Sprint Training, Push-up Improvement -Conditions / ASRC, West Liberty Indoor Track -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will Sprint around the Indoor Track for a half a lap and run for a full lap. This will continue until 0630 >> : Push-up Improvement: Cadets will perform abdominal rotating exercises for 60 seconds each. Regular Wide-arm Close-handDive Bomber >> : Cool-down & AAR

Thursday 29OCT09 / CDT Hall -Task / 3 Mile Ability Group Run, Sit-up Improvement -Conditions / West Liberty Roadways (Route B) -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will break into 2 groups and conduct a 3 Mile AGR on Route B A Group - CDT Dorsey 21:00 Min B Group - CDT Hall 24:00 Min >> : Sit-up Improvement 3 Min Sit-ups, 2 Min Sit-ups, 1 Min Sit-ups >> : Cool-down & AAR West Liberty PT

Route B (3.00 mi.)

WL Alternate PT Thursday 29OCT09 / CDT Hall -Task / Sprint Training, Sit-up Improvement -Conditions / ASRC, West Liberty Indoor Track -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will conduct Last Man Up Drills for 20 Min around the Indoor Track >> : Sit-up Improvement: Cadets will perform abdominal rotating exercises for 60 seconds each. 6 Inches Sit-up CrunchSupine Bicycle Bent Leg Body Twist Prone Row Flutter KickPlank >> : Cool-down & AAR

West Liberty PT Monday 02NOV09 / CDT Dorsey -Task / 3 Mile Ability Group Run, Abdominal Improvement -Conditions / ASRC and West Liberty University Roadways (Route C) -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will break into two groups and conduct a 3 mile AGR on Route C. Cadets will run for 4 minutes, followed by a 1 minute sprint. >> : Abdominal Improvement: Cadets will perform Sit-ups for 3 minutes, 2 minutes, and then 1 minute. >> : Cool-down & AAR

Route C (3.00 mi.)

Alternate West Liberty PT Monday 02NOV09 / CDT Dorsey -Task / 3 Mile Ability Group Run, Abdominal Improvement -Conditions / ASRC -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will break into buddy pairs and conduct a 3 mile run on the indoor track. >> : Abdominal Improvement: Cadets will perform Sit-ups for 3 minutes, 2 minutes, and then 1 minute, with 30 second breaks in between each set. Repeat until >> : Cool-down & AAR

West Liberty PT Wednesday 04NOV09 / CDT Kitson -Task / Push-up Improvement -Conditions / ASRC -Standards / FM21-20 >> : Warm-up, Stretch >> : Push-up Improvement. Cadets will conduct the following exercises for 90 Seconds with 30 second breaks in-between. Ruck Push-ups Wide-arm Push-ups Close-arm Push-ups 8-count Body Builders Overhead Arm-claps >> : Cool-down & AAR

Thursday 05NOV09 / CDT Hall -Task / 2 Mile Run Interval and Stair Training -Conditions / West Liberty Track, and Blatnik Stairs -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will break up into buddy teams and run 9 laps around the track to equal 2 miles, sprinting a lap and jogging half a lap. >> : Cadets will then move to the Blatnik Stairs to conduct Stair Training. Cadets will run the Blatnik stairs for 25 minutes, hitting every step. After every two completions of the stairs, Cadets will perform 2 minute abdominal exercises. Sit-Ups Flutter Kicks Supine Bicycles >> : Cool-down & AAR West Liberty PT

WL Alternate PT Thursday 05NOV09 / CDT Hall -Task / Sprint Training, Sit-up Improvement -Conditions / ASRC, West Liberty Indoor Track -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will Sprint for a half a lap and run for a full lap. This will continue until 0630 >> : Sit-up Improvement: Cadets will perform abdominal rotating exercises for 60 seconds each. 6 Inches Sit-up CrunchSupine Bicycle Bent Leg Body Twist Prone Row Flutter KickPlank >> : Cool-down & AAR

West Liberty PT Friday 06NOV09 / CDT Valentine -Task / 30 Min Last Man Up Drill, Push-up Improvement -Conditions / ASRC, West Liberty Roadways (Route B) -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will conduct a 30 Min Last Man up drill on Route B >> : Push-up Improvement: Cadets will perform the following exercises for 60 seconds each with a 30 Sec Break. Regular Wide-arm Close Hand Divebombers >> : Cool-down & AAR

WL Route B (3.00mi) 1 st mile is at the Y in front of Main Hall 2 nd mile is at the exit of the parking lots beside the Annex Building.

WL Alternate PT Friday 06NOV09 / CDT Valentine -Task / Sprint Training, Sit-up Improvement -Conditions / ASRC, West Liberty Indoor Track -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will Sprint for a half a lap and run for a full lap. This will continue until 0630 >> : Sit-up Improvement: Cadets will perform abdominal rotating exercises for 60 seconds each. 6 Inches Sit-up CrunchSupine Bicycle Bent Leg Body Twist Prone Row Flutter KickPlank >> : Cool-down & AAR

Franciscan PT Monday 26OCT09 / CDT Ryan -Task / 3 Mile Ability Group Run, Push-up Improvement -Conditions / Franciscan Field House, Franciscan Roadways (Route A) -Standards / FM >> : Warm-up, Stretch >> : Cadets will break into two groups and run 3 miles on Route A A Group - CDT Ryan - 21:00 Min B Group - CDT Matt Fox - 23:00 Min >> : Cadets will perform Push-up Improvement. Breaking into two groups they will execute the “Deck of Cards” drill. The Deck will contain various numbers that when a member from the group has flipped that card over revealing its number they will perform the same amount of pushups. The following Push-ups will be executed for each new deck. Regular Push-upWide Arm Push-up Close Hand Push-UpRotational Push-up >> : Cool-down & AAR

Route A

FUS Alternate PT Monday 26OCT09 / CDT Ryan -Task / Sprint Training, Circuit PT -Conditions / Franciscan Field House -Standards / FM >> : Warm-up, Stretch >> : Cadets will conduct 90 Seconds of Circuit PT at 6 Rotating Stations. After one full rotation Cadets will break into two groups and conduct suicides on the basketball court. This will be followed by a 1 minute water break. Repeat until Close-hand Push-upFlutter Kicks Regular Push-upSupine Bicycle Wide-Arm Push-upThe Plank >> : Cool down and AAR.

Franciscan PT Wednesday 28OCT09 / CDT Beckers -Task / 5 Mile Road March -Conditions / Franciscan Field House, Franciscan Roadways (Route C) -Standards / FM >> : Warm-up, Stretch >> : Cadets will conduct a 5 Mile Road March on route C with 40 pound rucksacks >> : Cool down and AAR.

Route C

Franciscan PT Monday 02NOV09 / CDT Ryan -Task / 4 Mile Ability Group Run -Conditions / Franciscan Field House, Franciscan Roadways (Route A) -Standards / FM >> : Warm-up, Stretch >> : Cadets will break into two groups and run 3 miles on Route A A Group - CDT Beckers - 30:00 Min B Group - CDT CDT Ryan - 35:00 Min >> : Cool-down & AAR and stretching

FUS Alternate PT Monday 02NOV09 / CDT Ryan -Task / Stair Training, Individual Improvement -Conditions / Cosmos and Damien Ground Floor and Staircase -Standards / FM >> : Warm-up, Stretch >> : Cadets will conduct break into two groups. As one group sprints up the stairs, the other group will rotate through the following exercises Close-hand Push-up (weighted) Sit-ups Regular Push-up (weighted) Crunches >> : Cool down and AAR.

Wednesday 04NOV09 / CDT Beckers -Task / 30 Min Up and Repeats, Sit-up Improvement -Conditions / Franciscan Field House, Franciscan Roadways (Main Hill) -Standards / FM >> : Warm-up, Stretch >> : Cadets will break into 2 Groups and conduct Up and Repeats on the Main Hill. Each group will sprint up the hill. Once at the top the team will jog down. This will be repeated without breaks for 30 Min. A Group - CDT Beckers B Group - CDT Ryan >> : Cadets will perform Sit-up Improvement 3 Min, 2 Min, 1 Min >> : Cool-down & AAR Franciscan PT

FUS Alternate PT Wednesday 04NOV09 / CDT Beckers -Task / Sprint Training, Circuit PT -Conditions / Franciscan Field House -Standards / FM >> : Warm-up, Stretch >> : Cadets will conduct 90 Seconds of Circuit PT at 6 Rotating Stations. After one full rotation Cadets will break into two groups and conduct suicides on the basketball court. This will be followed by a 1 minute water break. Repeat until Close-hand Push-upFlutter Kicks Regular Push-upSupine Bicycle Wide-Arm Push-upThe Plank >> : Cool down and AAR.

Franciscan PT Thursday 005NOV09 / CDT Ryan -Task / Push-up Improvement -Conditions / Franciscan Field House, FUS Roadways -Standards / FM >> : Warm-up, Stretch >> : Warm-up Run >> : Cadets will perform Push-up Improvement. Executing the “Pyramid” exercise starting at 15 Push-ups and decreasing by increments of 1. The following Push-up exercises will be done. Regular Push-ups Wide-arm Push-ups Close-hand Push-ups >> : Cadets will perform the following exercises for five minutes each. (2.5min each) Military Press Overhead Arm-clap Resisted Military Press >> : Sit-up Improvement. 2 Min each group. >> : Cool-down & AAR

FUS Alternate PT Thursday 05NOV09 / CDT Ryan -Task / Stair Training, Individual Improvement -Conditions / Cosmos and Damien Ground Floor and Staircase -Standards / FM >> : Warm-up, Stretch >> : Cadets will conduct break into two groups. As one group sprints up the stairs, the other group will rotate through the following exercises Close-hand Push-up (weighted) Sit-ups Regular Push-up (weighted) Crunches >> : Cool down and AAR.

FUS Alternate PT Thursday 05NOV09 / CDT Ryan -Task / Stair Training, Individual Improvement -Conditions / Cosmos and Damien Ground Floor and Staircase -Standards / FM >> : Warm-up, Stretch >> : Cadets will conduct break into two groups. As one group sprints up the stairs, the other group will rotate through the following exercises Close-hand Push-up (weighted) Sit-ups Regular Push-up (weighted) Crunches >> : Cool down and AAR.

RMU PT Monday 26OCT09 / CDT Maliszewski -Task / 4 Mile AGR -Conditions / RMU Roadways -Standards / FM Group A will run the 4 mile route (C twice) at a 7:00 pace, Group B will run at a 7:30 pace, Group C will run an 8:00 pace (if necessary). » : Warm-up, Stretch » : Cadets will perform the 4 mile AGR. Group A Leader: CDT Grimm Group B Leader: CDT Maliszewski Group C Leader: CDT Emrick (if necessary) » : Cool down stretching and AAR

RMU Route C – 2.0 miles SPRP 1 mi N

RMU Inclement Weather PT Monday 26OCT09 / CDT Maliszewski -Task / 4 Mile AGR -Conditions / Sewall Center Gymnasium -Standards / FM Group A will run the 4 mile route at a 7:00 pace, Group B will run at a 7:30 pace, Group C will run an 8:00 pace (if necessary). » : Warm-up, Stretch » : Cadets will peform 32 laps around the sewall center track (200m). » : Cool down stretching and AAR

RMU PT Plan Thursday 29OCT09 / CDT Walser -Task / Ability Push-up Improvement, Upper and Lower Body Workout -Conditions / John Jay, Joe Walton Stadium -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will run over to Joe Walton Stadium as one group in cadence. >> : Cadets will as one group cycle through the different exercises. One of the exercises from each category will be performed with a sprint the length of the football field to end. It will be a total of 5 exercises. The exercises will go until the slowest person reaches 20 reps in each event. The exercises are as followed: Push-up – Stair Push-up, Regular, Wide Arm Abdominal – Sit-up pyramid Upper Body – Over-arm Claps (100 count), Push-up Holds Lower Body – Stairs, Reverse Sprint, Alternate Leg Lungs Jumps A 60 second break will be given after the 5 exercises are finished. >> : Run in formation back to John Jay in cadence >> : Cool-down & AAR

RMU Inclement Weather PT Thursday 29OCT09 / CDT Walser -Task / Ability Push-up Improvement, Upper and Lower Body Workout -Conditions / Nicholson stairs -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will perform push-up improvement in one group. The exercises will be 5 sets of push-up/upper body, followed by 3 sets of lower body. Push-ups will be in sets of 25 reps, lower body will be of 60 second intervals. Push-up exercises: Push-up, Push-up holds, overhead arm clap Lower body exercises: Stairs- every stair, every-other, double tap >> : Cool-down & AAR

RMU PT Plan Friday 29OCT09 / CDT Walser -Task / Ability Group Run, and Abdominal Improvement -Conditions / John Jay, RMU Roadways (Route C) -Standards / FM21-20; A Runs 6:30min/mile, B 7:30min/mile, C 8:00min/mile >> : Warm-up, Stretch >> : Cadets will break into respective groups and run route C: A Group Leader: Grimm B Group Leader: Walser C Group Leader: Czartorski >> : Cadets will perform abdominal improvement alternating between exercises of 40 seconds: Exercises: Sit-up, Crunch, Flutter kick, Supine bicycle, Straight-leg raise >> : Cool-down & AAR

RMU Route C – 2.0 miles SPRP 1 mi N

RMU Inclement Weather PT Friday 30OCT09 / CDT Walser -Task / Ability Push-up Improvement, Upper and Lower Body Workout -Conditions / Sewall Center Gym -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will perform push-up improvement in one group. The exercises will be 5 sets of push-up/upper body, followed by 3 sets of lower body. Push-ups will be in sets of 25 reps, lower body will be of 60 second intervals. Push-up exercises: Push-up, Push-up holds, overhead arm clap Lower body exercises: Lunge jumps, body weight squats, power jumps, lunge holds >> : Cool-down & AAR

RMU PT Monday 02NOV09 / CDT Maliszewski -Task / 3 Mile AGR and Lower Body/Abdominal Improvement -Conditions / John Jay Lobby and RMU Fields/Roadways Route A. -Standards / FM Group A will run the 3 mile Route A at a 6:30 pace, Group B will run at a 7:30 pace, Group C will run an 8:00 pace (if necessary). » : Warm-up, Stretch » : Cadets will execute the 3 mile run on Route A. Group A Leader: CDT Grimm Group B Leader: CDT Walser Group C Leader: CDT Emrick (if necessary) » : Push-up Improvement. Cadets will perform 60s intervals of the following exercises at stations until 0720, when the interval will be reduced to 30s. - Forward Lunge- Iron Mikes- The Supine bicycle - Sit-up- Sprints- Straight Leg Lifts » : Cool down & AAR.

RMU Inclement Weather PT Monday 02NOV09 / CDT Maliszewski -Task / Conduct Ability Group running and Abdominal Improvement -Conditions / Sewall Center -Standards / FM Cadets will Push-up improvement and running around the Sewall Center. » : Warm-up, Stretch » : Cadets will perform Circuit PT by completing the listed exercises in 60s intervals. Intervals will be reduced to 30s at Forward Lunge- Iron Mikes - The Supine bicycle - Sit-up - Sprints- Straight Leg Lifts - The Crunch - The Flutter kick- Mountain Climbers Upon completion of each exercise, cadets will execute 1 lap around the perimeter of Sewall Center Track (200m). » : Cool down & AAR. »0730: Cadets released

RMU PT Plan Tuesday 03NOV09 / CDT Walser -Task / Ability Push-up Improvement, Upper and Lower Body Workout -Conditions / John Jay, Joe Walton Stadium -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will run over to Joe Walton Stadium as one group in cadence. >> : Cadets will as one group cycle through the different exercises. One of the exercises from each category will be performed with a sprint the length of the football field to end. It will be a total of 5 exercises. The exercises will go until the slowest person reaches 20 reps in each event. The exercises are as followed: Push-up – Stair Push-up, Regular, Wide Arm Abdominal – Sit-up pyramid Upper Body – Over-arm Claps (100 count), Push-up Holds Lower Body – Stairs, Reverse Sprint, Alternate Leg Lungs Jumps A 60 second break will be given after the 5 exercises are finished. >> : Run in formation back to John Jay in cadence >> : Cool-down & AAR

RMU Inclement Weather PT Tuesday 03NOV09 / CDT Walser -Task / Ability Push-up Improvement, Upper and Lower Body Workout -Conditions / Nicholson stairs -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will perform push-up improvement in one group. The exercises will be 5 sets of push-up/upper body, followed by 3 sets of lower body. Push-ups will be in sets of 25 reps, lower body will be of 60 second intervals. Push-up exercises: Push-up, Push-up holds, overhead arm clap Lower body exercises: Stairs- every stair, every-other, double tap >> : Cool-down & AAR

Wednesday 04NOV09/CDT Grimm -Task / 2 Mile Run/Sprint Intervals/Stair Training -Conditions / Robert Morris University Roadways/Nicholson Stair -Standards / FM >> : Warm-up, Stretch >> : Cadets will perform a 2 mile PLT Run along Route C >> : Cadets will perform stair sprints at the Nicholson Center. At the end of each round of stair sprints, Cadets will perform one exercise: 1 st Round: Burpees 2 nd Round: Squat Jumps 3 rd Round: Lunge Jumps 4 th Round: Push-Ups 5 th Round: Sit-Ups 6 th Round: Squats >> : Cool-Down, Stretch, AAR RMU PT

RMU Route C – 2.0 miles SPRP 1 mi N

Alternate RMU PT Plan Wednesday 04NOV09/CDT Grimm -Task /Stair Sprints/Suicide Relays -Conditions / Sewell Center Gymnasium -Standards / FM >> : Warm-up, Stretch >> : Cadets will perform stair sprints in the Nicholson Center along with Circuit PT between sets >> : Cadets will perform Suicide Relay Drills in the Sewell Center Gymnasium >> : Cool Down, Stretch, AAR

RMU PT Thursday 05NOV09 / CDT Walser -Task / 3 Mile AGR and Lower Body/Abdominal Improvement -Conditions / John Jay Lobby and RMU Fields/Roadways Route G. -Standards / FM Group A will run the 3 mile Route A at a 6:30 pace, Group B will run at a 7:30 pace, Group C will run an 8:00 pace (if necessary). » : Warm-up, Stretch » : Cadets will execute the 3 mile run on Route G. Group A Leader: CDT Grimm Group B Leader: CDT Walser Group C Leader: CDT Emrick (if necessary) » : Abdominal Improvement. Cadets will perform 60s intervals of the following exercises: Sit-up, crunch, 6 inches, Sit-up pyramid, Straight-leg leg lifts » : Cool down & AAR.

Route G – 3.0 miles N SP RP 2 mi 1 mi

RMU Inclement Weather PT Thursday05NOV09 / CDT Walser -Task / Ability Push-up Improvement, Upper and Lower Body Workout -Conditions / Sewall Center Gym -Standards / FM21-20 >> : Warm-up, Stretch >> : Cadets will perform push-up improvement in one group. The exercises will be 5 sets of push-up/upper body, followed by 3 sets of lower body. Push-ups will be in sets of 25 reps, lower body will be of 60 second intervals. Push-up exercises: Push-up, Push-up holds, overhead arm clap Lower body exercises: Lunge jumps, body weight squats, power jumps, lunge holds >> : Cool-down & AAR