FEMALE Poolees! POST YOUR SHIP DATE/IST HERE! Do NOT start a new thread! - Page 15
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  1. #211
    Quote Originally Posted by teresab13456 View Post
    My ship date is 20140512 but I'm trying to get it moved to 20140303 or 20140310 but I need my IST scores to go up quickly.
    F.A.H: 28
    crunches: 50
    run:14:10
    any advice?
    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!


  2. #212
    Quote Originally Posted by JonesMX View Post
    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!
    Thanks ! I'm really nervous to get my ship date moved because I want to be sure I can pass my IST I'm working hard at trying to get everything to go up cuz I'm almost there so close but I have about a month. Do you think it can be done?


  3. #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.


  4. #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.


  5. #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


  6. #216
    Ship date now 20140428. Anyone else going that day?

    Most recent IST:
    pull ups: 11
    crunches:101
    run time: 12:59


  7. #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


  8. #218
    I have the same ship date


  9. #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


  10. #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!


  11. #221
    20141103
    1.5 mile run: 16:15
    Crunches: 60
    Flexed Arm Hang: 15 seconds
    Pull-Ups: 0


  12. #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?


  13. #223
    Poolee/DEP Free Member
    Join Date
    Oct 2014
    Location
    Westlake Village
    Posts
    1
    Credits
    490
    Savings
    0

    Thumbs up 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!!


  14. #224
    February 3, 2015.
    Crunches: 101
    Flexed arm-hang : 54 sec.
    Run: 14:45
    Working on the run daily though (:


  15. #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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