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01-23-14, 12:31 PM #211
I would not focus on the flexed arm hang and do pull ups instead. Get a cheap pull up bar that hangs from a door frame and do them 4-5 days a week. Do under-hand, over-hand, wide grip, neutral grip, and any other variation you can think of. Use a chair or resistance bands at first if you need to. Once you get good at pull ups and start building upper body strength, the FAH will be a breeze.
Do crunches, sit ups, rowers, flutter kicks, leg lifts, etc. daily to get better at crunches.
As for the run, just get out there and do it 5 or 6 days a week. I struggle with my run time and my recruiter just told me to get out there and put miles under my feet every day. I barely passed my first IST because I'm such a slow runner, but I've dropped a minute off my time in less than a month by just running daily. 4 days a week I do a slow, steady pace for 3 to 4 miles, and then I dedicate 1 or 2 days a week to speed work. Hill sprints and fartleks have helped tremendously!
...This post ended up being a lot longer than planned but I hope it helps in some way!
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01-23-14, 01:45 PM #212
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01-23-14, 02:44 PM #213
I wouldn't expect drastic changes, but you can definitely improve within a month! Your scores are already within passing standards for the Boot Camp IST. Does your recruiting station have a certain score before allowing you to ship? I think ours is something like 3 pull ups, 60 crunches, and a 14:00 run time, which is definitely do-able with a month to train.
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02-03-14, 03:02 AM #214
Ship date got moved up to 20140324
iST scores
14:36 1.5 mi run
67 crunches
52 sec FAH
Working real hard to improve those scores.
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02-12-14, 12:54 PM #215
Ship date got moved, again. I leave 20140224 which is in a week & a half.
Current ist scores
13:12 run
60 sec fah
70 crunches
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03-23-14, 08:28 AM #216
Ship date now 20140428. Anyone else going that day?
Most recent IST:
pull ups: 11
crunches:101
run time: 12:59
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03-29-14, 09:29 PM #217
I am terrified.
my ship date 20140428
pull ups- none
flex arm hang- 30 sec
crunches-36
run- not sure
I have about a month to transform. God Help me
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03-29-14, 09:30 PM #218
I have the same ship date
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03-30-14, 08:18 AM #219
My ship date got moved back up to 20140407 again! Hard to believe that in 8 days I'll be on my way to Parris Island.
Final IST
Pull ups: 12
Crunches: 110
Run: 12:40
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04-11-14, 08:13 PM #220
Hey ladies!! My name is Bethany!!! I leave May 27th 2014! But I am currently on stand-by!
My IST is 106 crunches
50 Second arm hang
and a 12 minute run!!
I have room for improvement!
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04-17-14, 09:08 PM #221
20141103
1.5 mile run: 16:15
Crunches: 60
Flexed Arm Hang: 15 seconds
Pull-Ups: 0
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05-04-14, 10:20 PM #222
I Have The Same Ship Date As You! I Am Really Close To You On All If My Scores. What Are You Doing To Prepare Yourself?
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10-27-14, 03:04 AM #223
Anyone ship on my day?
20150119
IST
FAH:78s
Crunches:84
1.5 run:12:45
If anyone has advice for getting ready for boot camp let me know!!
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11-18-14, 11:20 PM #224
February 3, 2015.
Crunches: 101
Flexed arm-hang : 54 sec.
Run: 14:45
Working on the run daily though (:
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12-11-14, 09:19 PM #225
20150615
My birthday is on Black Friday... and I'm not talking after Thanksgiving.
Pull-ups: 7
Crunches: 151
Run Time: 11:37
Flexed Arm Hang: I've never done one.
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