Fitness Platoon Week 35

Monday February 23, 2009
4.5 mile run
2 minutes of crunches
1 minute of crunches
30 seconds of crunches
1 minute of flutter kicks followed by 1 minute of hello dollies (no break in between)
1 minute of ins and outs
20 atomic sit ups
2 minutes of crunches

Wednesday, February 25, 2009
3 mile run
Deck 3 RACE— PHASE 2, Lower Body Workout: Link
2 minutes of crunches (winning team exempted)

Friday, February 27, 2009
Deck 2 RACE— PHASE 2, Upper Body Workout: Link
2 minutes of crunches (winning team exempted)
1 hour of Frisbee football and razzle dazzle
1.5 mile Indian run

It was a great week of PT. The Frisbee football and razzle dazzle were a last minute addition on account of the nice weather. The Indian run was also a nice change of pace that everyone enjoyed. I was nice to run without having to wear sweats, beanies and gloves. Spring can’t get here fast enough.

CLB-3 Unit Logo

I did the drawing and Kyle Tobin did the colors. We’ve actually been doing a ton of artwork lately, but I never seem to get around to posting it.

Fitness Platoon Week 34

Monday February 16, 2009
4.5 mile run
2 minutes of crunches
1 minute of crunches
30 seconds of crunches
1 minute of ins and outs, then 1 min of flutter kicks (no break after the ins and outs)
2 minutes of crunches
1 minute of hello dollies
10 atomic sit-ups

Wednesday February 18, 2009

3 mile run
Fitness Decks: Deck 5— PHASE 3, Lower Body Workout: Link

Friday February 20, 2009
1.5 mile run
Max Set of Pull-UPs
DECK 4 – PHASE 3, Upper body workout: Link

It was a solid week of PT for the group. We made modifications to the 3rd phase lower body deck and to the 3rd phase upper body deck. We’ve added two minute crunch drills on both decks as well as a few other modifications, so be sure to update your decks if you’re following along. It’ll make you big and strong.

Fitness Platoon Week 33

Monday February 9, 2009
4.5 mile run
2 minutes of crunches
1 minute of crunches
30 seconds of crunches

Wednesday February 11, 2009
3 mile run
Deck 3— PHASE 2, Lower Body Workout: Link

Friday February 13, 2009
1.5 mile run
Deck 2— PHASE 2, Upper Body Workout: Link

This is the new format for the Fitness Platoon posts. I think this makes it a little easier to follow along, even if it’s a week behind what we actually do. As you can see we try to work each muscle group hard once a week. Right now, we’re doing one long run, one medium run, and one short run. In general, this is the format we keep to. When the weather gets warmer we’ll do speed work and interval training on the lower body day. Occasionally, we also throw in an easy week or a sports day if we’ve been going at it hard for several weeks at a time.

This is how the poolees in Harrisonburg, Virginia are getting ready for Marine Corps boot camp. So far it’s been working well. Everyone who has spent at least a month in the program has passed the initial strength test in boot camp. Taylor got his pull-ups from 12 to 22 before he left for Parris Island. Many other poolees are seeing their pull-up numbers about double since starting.

Personally, it’s been good for my health as well. I wasn’t in the best shape when I started. I’ve dropped 20 lbs (back down to my Marine Corps weight when I was 23) and have gotten into halfway decent running shape again. My best run time on the IST is 10:18 but I’m hoping to get that down under 10 minutes when it gets warmer. I can get over 100 crunches in two minutes and have gotten my pull-ups up to 26. Since I’m 36 now, I’m quite happy with the results so far.

Truck Company Unit Logo Design

Fitness Platoon – February 6, 2009

1.5 mile run
DECK 4 – PHASE 3, Upper body workout: Link

I’m going to make a format change as to how I post the workouts we do. I’ll post once a week at the end of the week. This will make it easier for those wanting to follow along to see how the weekly plans are put together.

Fitness Platoon – February 4, 2009

3 mile run
Fitness Decks: Deck 5— PHASE 3, Lower Body Workout: Link

It’s still cold.

Shark Team

Here is another one Turner colored. I’ve officially been in this business long enough to watch both of the colorists get better than me at coloring. Rather than feeling envy, I find it exciting. When Kyle and Turner started working at OO-RAH.com I was doing the teaching; now I am the student.

Collaborative Art

Here is a design that was colored in by Turner Hilliker. Turner is a recent graduate from James Madison University that is currently applying to graduate programs. He has been helping us here in the office for nearly two years. He has a background in abstract art so we did the above experiment to use some of his abstract sensibilities in coloring the T-shirt designs we do for Marines. I love how this came out. What do you think?

Fitness Platoon – February 2, 2009

3 mile run
Frisbee Football and Razzle Dazzle

I’m a little late getting the workout posted. We need to add some more mileage to the workouts to build more endurance. With the cold and snow, we haven’t had much success doing speed work, so we’ll focus on endurance.