Studying

This is the other area I need work on, so I think I have to set a goal for myself to learn a certain section and then summarize it on here without using the DEP book to summarize.

So far I've learned about exercise and the Core Values (though I must study those again).

I'm going to summarize what I've read about the exercise portion:

In the U.S. Navy (and probably others), I am required to maintain physical fitness. After basic training there will be a yearly (or biyearly) PF test (PFT). It is recommended that I do at least twenty (20) minutes of exercise daily. Before exercise it is important to warm up and stretch for five (5) minutes each.

Warming up gets the muscles moving and ready to perform more strenuous activity. Warming up can be doing easy stuff like arm circles, squats, leg ups, walking, etc. Also, one should cool down after exercise, similar to how one warms up. !! Warming up muscles that you will be using during your exercise is a recommended thing !!

Stretching gets my joints and ligaments and whatnot all warmed up and capable of more and prevents injury. It is also good to stretch after your exercising.

Then there's stuff on how to do push ups properly (body straight, only bend arms when you're doing reps, don't do push ups on your legs, etc) and sit ups properly (make sure back is flat on ground, keep head off ground, only curl enough to get shoulder blades off the floor). And running...always start out with walking to warm up.

Exercise

Ok, so I've been neglecting this blog. Anywho, I've been trying different exercise things, and found a bit of advice from a Navy SEAL on another blog: the exercise pyramid. How the pyramid works is you assign each exercise a number 1-w/e and as you go up the pyramid you multiply the number you assign (the number of reps that you'll do) of each exercise and the step that you're on (ie. you decide to do 1 pull up, 2 push ups,and 3 sit ups, so that's on the first step of the pyramid, the second step: 2 pull ups, 4 push ups, 6 setups...third: 3 pull ups, 6 push ups, 9 sit ups, etc...) He suggests doing pull ups, push ups, and sit ups. However, I don't have a bar accessible to me to do pull ups (it's Minnesota and winter folks...). So I've decided to have a couple versions.

Version one is for when I visit (which I have to start tomorrow) the Stillwater Dome (which has a run/walk track around it):
+ Walk 1 lap
+ 2 push ups
+ 3 sit ups
+ 1 min. run
-----
+ Walk 1 lap
+ 4 push ups
+ 6 sit ups
+ 2 min run
----
+ Walk 1 lap
+ 6 push ups
+ 9 sit ups
+ 2.5 min run
----
+ Walk 1 lap
+ 8 push ups
+ 12 sit ups
+ 3 min run
----
+ Walk 1 lap
+ 10 push ups
+ 12 sit ups
+ 3 min run

(and back down) I'll be upping the push ups, sit ups and run time, and possibly take out the walk lap after the first few rounds..

Version 2: For at home on a cold day...this will be a normal pyramid so I'm only going to give the base
+ 1 handstand push up (opt. switch w/ 5 squats)
+ 2 push ups
+ 3 sit ups
+ 4 burpies / curl ups