Good Afternoon Trainees,
The following is a run down of how INDOC Day is going to look...
MIDN Riebe will greet you and your families outside of the University Student Center at 0800. At 0805, check-in will begin. We will verify the registration such as contact information, university of attendance, and any other required information.
The uniform for trainees is proper civilian attire (PCA). This means khaki pants, a polo, white undershirt, and matching belt and dress shoes. These clothing items should be conservative in style and not fadish or eccentric. GROOMING STANDARDS WILL BE FOLLOWED. Females with long hair must have a low bun. Nail polish, nail accessories, and jewelry are not permitted. Males will be clean shaven with a military haircut.
The event will be catered by Panera and your families are invited to browse our Capital Battalion ship store for merchandise. The Introductory Brief will begin promptly at 0830 with remarks from our Commanding Officer.
At 0840, trainees will be moved to separate rooms to complete administrative tasks. Parents will remain in the ballroom for a Parents' Brief and Panel.
By 1050, trainees will be back in the ballroom for additional remarks from our Commanding Officer. At 1125, trainees will take the Oath of Enlistment, administered by an officer staff member. Unless otherwise directed, trainees are dismissed at 1135.
NSO training will officially begin in the afternoon, at 1400. The uniform for this evolution will be the physical training uniform (PTUs) with note taking gear (notebook, pens, sharpie) and camelbacks. Following announcements and dismissal, your liaisons will send instructions for watchstanding duties and the next training day.
Leave any questions you have that could pertain to the group below. Any personal questions can be sent directly to the midshipmen staff. It is HIGHLY RECOMMENDED that trainees ensure they are added to a class GroupMe. Our staff would like to emphasize that this training period will not be easy. Put your best foot forwards and prepare your body, mind, and spirit.
5-4-3-2-1 Rope Climbs
1-2-3-4-5 Power Cleans (225/155 Rx)
*Rx - every set starts w/h one legless rope climb
Rx is simply doing the workout as it is written, like a prescription for medicine. Scaled is a modified version of the workout.
For this workout scale as needed. Squat cleans should be heavy and the rope climb height should be challenging.
DO NOT COMPLETE ANY EXCERCISE WITHOUT PRACTICE AND PROPER FORM.
6 DB Bent Over Row - RPE 8
12 Underhand Barbell Row - RPE 7
25 Ring Rows - RPE 6
-Rest 2:00-3:00 btw sets
Introduction to RPEs below. Common in some of the HIT workouts that will be posted. Bottom-line, make the reps count.