What to expect of New Recruits

[thedrifter]

Who Has it Tougher?

Marine Enlisted Recruits, or Marine Officer Candidates?

by SSgt. F.B. Zimmerman,
United States Marine Corps

On any given day, enlisted Marines can be heard arguing about which is tougher, Parris Island or San Diego. But how many times have you heard Marines comparing boot camp to Officer Candidates School? It's a more difficult comparison because Marines who attended both aren't everywhere, and because the missions of the two are different.

One place you might have heard both viewpoints recently was at the Aug. 17 graduation of "G" Co., a six-week Bulldog/PLC Sr. combined company.

"OCS is a screening and evaluating process," said GySgt. Edward Yarbrough, former drill instructor who spent his summer away from his duties as the Assistant Marine Officer Instructor at Carnegie Mellon University in Pittsburgh to serve as a sergeant instructor with 3rd platoon, "G" Co. "Candidates come out of here qualified to do something ... when they graduate here, they're qualified to be trained."

Yarbrough also said the main differences between the training evolutions are the expectations.

"The mindset is completely off in different directions," said Yarbrough. "If a candidate messes up, it's his or her fault. If a recruit messes up, it's everyone's fault. The candidates have to be self-motivated ... if they don't want to be here, they're gonna leave."

Sergeant instructors, who are all former drill instructors, say the way they train recruits is different from candidates.

"At recruit training the recruits have very little knowledge about the military, and we have to hand-drag them through everything," said SSgt. William Sweeney, sergeant instructor with 3rd Platoon, "G" Co, who is the AMOI from Rensselaer Polytechnic Institute in Troy, N.Y. "They learn through constant repetition and support on your part. We teach them instant obedience to orders.

"At OCS we don't stress teamwork as much. To a candidate, a platoon is one - himself. The candidates hit the ground running. When we tell them to do something, we expect it to get done without constant supervision."

Yarbrough added that the way recruits and candidates are evaluated is also dissimilar.

"The candidates are continually evaluated, while at recruit training, you look at the broader spectrum," he said. "Any little thing a candidate does is evaluated. For example, if a recruit goes down for heat, we take care of him and get him back into training. If a candidate goes down, we'll take care of him, but it may be put into his book that he failed to follow orders for not properly hydrating.

"Also, the candidates fill out peer evaluations, which are like small fitness reports. They use them to rate each other within their squads. We can use those to identify trends we might not have seen otherwise."

As for the Marines who have been through recruit training, one thing that's difficult for them is to once again have to prove they have what it takes.

"Coming here a staff NCO, it's tough taking off the rank and becoming a follower," said Candidate Jason Schrage, who, after graduating OCS Aug. 17, is once again a staff sergeant. "I wanted to jump out and take control. Wearing my pride on my sleeve was something I couldn't do, I had to have tough skin."

Schrage will return to Texas A&M to graduate before being commissioned.

The MECEP candidates also found that the road to becoming an officer means using a varied style of leadership.

"You can't motivate candidates the way you do enlisted," said Candidate Juan Lightfoot, a student from the University of Washington, who is once again a sergeant until he completes college and is commissioned. "When you're dealing with enlisted Marines, you kind of have to get them to fear you, but with candidates you can't do that. You have to encourage them. That was the hard part ... carrying over my enlisted characteristics."

For some of the Marines who had already worn enlisted stripes, OCS didn't hold a candle to boot camp in certain areas.

"Boot camp was a mental challenge that OCS could never compare to," said Lightfoot, who has spent five years in the enlisted ranks.

While it may be easy for recruits to settle into a routine at recruit training, Schrage said the candidates didn't have that luxury.

"At boot camp you're given time to do everything; you have a set schedule," said Schrage. "Here there's a set schedule, but things change and you have to work around them."

Another difference noticed by the Marines who traveled to OCS via MECEP was the physical training.

"We had PT every day at boot camp, but here it isn't as often, but it's more intense," said Schrage. "Here, everything is more on an individual level."

Most would think the prior enlisted Marines would stand out among the candidates, but that's not the case.

"At the beginning you can tell who's MECEP or ROTC, but after about two weeks, you can't tell the difference anymore," said Yarbrough. "They all look and act the same from that point on."

For the Marines who conduct the training at both recruit training and OCS, there is a difference in how they feel about their jobs.

"The amount of job satisfaction you get training potential Marines at OCS compared to boot camp is minimal," said GySgt. Douglas L. Smith, AMOI at Vanderbilt University in Nashville, Tenn., who came to Quantico for the summer to serve as a Platoon Sergeant for 3rd Platoon, "G" Co. "You take recruits who literally act like they don't know their left from right and three months later, you scream something out and they're flying. At recruit training, we get to see the end product and here we don't."

Above Article Courtesy of United States Marine Corps

http://usmilitary.about.com/library/...arineocs-1.gif

Candidates from "G" Co. fall on the ground in line after completing a task on the NATO Obstacle Course, waiting to tackle the next. The exhausted candidates took on the course after completing the Washboard Run. Official USMC photo by: SSgt. F.B. Zimmerman

http://usmilitary.about.com/library/...arineocs-2.gif

Officer Candidates of OCS's "G" Co. take part in the Washboard Run during Small Unit Leadership Evaluation II. The candidates are flown into Landing Zone Sawmill at TBS, are tasked with an ammunition resupply mission and must run two miles of trails toting an ammunition crate per fire team.
Official USMC photo by: SSgt. F.B. Zimmerman

The Drifter

[thedrifter]

United States Marine Corps (USMC)

Officer Job Descriptions

01 PERSONNEL AND ADMINISTRATION

02 INTELLIGENCE

03 INFANTRY

04 LOGISTICS

05 MARINE AIR GROUND TASK FORCE (MAGTF)PLANS

06 COMMAND AND CONTROL SYSTEMS

08 FIELD ARTILLERY

11 UTILITIES

13 ENGINEER, CONSTRUCTION, FACILITIES,AND EQUIPMENT

18 TANK AND ASSAULT AMPHIBIOUS VEHICLE

21 ORDNANCE

23 AMMUITION AND EXPLOSIVE ORDNANCE DISPOSAL

25 OPERATIONAL COMMUNICATIONS

26 SIGNALS INTELLIGENCE/GROUND ELECTRONIC WARFARE

28 DATA/COMMUNICATIONS MAINTENANCE

30 SUPPLY ADMINISTRATION AND OPERATIONS

31 TRAFFIC MANAGEMENT

33 FOOD SERVICE

34 FINANCIAL MANAGEMENT

35 MOTOR TRANSPORT

40 DATA SYSTEMS

41 MARINE CORPS EXCHANGE

43 PUBLIC AFFAIRS

44 LEGAL SERVICES

46 VISUAL INFORMATION

55 MUSIC

57 NUCLEAR, BIOLOGICAL, AND CHEMICAL

58 CORRECTIONS

59 ELECTRONICS MAINTENANCE

60 AIRCRAFT MAINTENANCE

63 AVIONICS

65 AVIATION ORDNANCE

66 AVIATION LOGISTICS

68 WEATHER SERVICE

70 AIRFIELD SERVICES

72 AIR CONTROL/AIR SUPPORT/ANTIAIR WARFARE/AIR TRAFFIC CONTROL

73 NAVIGATION OFFICER AND ENLISTED FLIGHT CREWS

75 PILOTS/NAVAL FLIGHT OFFICERS

96 SPECIAL EDUCATION PROGRAM

9700, 9800 and 9900 IDENTIFYING AND REPORTING MOSs

Information Derived From MCO P12007V Part 1 Current as of Nov 00

http://usmilitary.about.com/library/...fficerjobs.htm


The Drifter

[thedrifter]

Marine Videos
Videos about the U.S. Marine Corps. Noteworthy is a 50 minute video about Marine Boot Camp.

Is proud to bring to you high quality, entertaining video products that focus exclusively on the United States Marine Corps.

Powerful, fast-paced, and fully charged with a ferocious patriotic spirit, our videos will show you what it takes to become a Marine, then what it's like to BE a Marine.

We'll also provide some insight as to why all Marines are so fiercely proud of their history and traditions and why they possess such a unique love of Country and Corps.

Also for a graduation gift..........

http://www.leatherneckguide.com/mall/


The Drifter

[thedrifter]

Boot Camp Challenge

Main Menu


Welcome to the Boot Camp Challenge, an interactive story designed to take you through some of the thrills and spills of military basic training.

For the sake of simplicity, our adventure takes place in a hypothetical near-future, where members of all the services (Army, Air Force, Navy, Marines, and Coast Guard) attend the same military boot camp. While this is a work of fiction, actual situations, scenarios, and experiences have been used from all of the current U.S. Military basic training courses. Your task, in these and future episodes, will be to successful navigate your way to completion.

Boot Camp Challenge (Part 1)
The adventure begins. Join our hero (Private G.I. Joe), and give him a hand as he makes his way through the thrills and spills of military boot camp (basic training). In Part 1, Joe gets ready to ship out.

Boot Camp Challenge (Part 2)
The Arrival. In part 2, our young hero arrives at Boondocks Military Training Base.

Boot Camp Challenge (Part 3)
In-Processing. In part 3, our Private Joe starts the "in-processing process."

Boot Camp Challenge (Part 4)
The Meeting. In Part 4, Joe meets his new focus in life, the Drill Sergeant.

Boot Camp Challenge (Part 5)
The New Home. In Part 5, Joe discovers where he will be living for the next several weeks.

Boot Camp Challenge (Part 6)
The First Training Day. In Part 6, Joe experiences his first "official morning" in Boot Camp.

Boot Camp Challenge (Part 7)
The First Training Day Continues. In Part 7, Joe finishes up the first day of training.

Boot Camp Challenge (Part 8)
Fireguard. In Part 8, Joe gets through his first stint as "fireguard."

Boot Camp Challenge (Part 9)
Platoon Leader. The adventure continues after a long break. I had to put the series on hold due to other commitments. However, Private Joe is back, and wonders of wonders, the Drill Sergeant has selected him to become the recruit-leader.

http://usmilitary.about.com/library/joe/bljoemenu.htm


The Drifter

[thedrifter]

Marine Corps "Welcome Aboard - The Making of a Marine" handbook:


Marine Corps Values

Generation after generation of American men and women have given special meaning to the title United States Marine. These men and women live by a set of enduring Core Values which form the bedrock of their character. The Core Values give them strength and regulate their behavior; they bond the Marine Corps into a total force that can meet any challenge.


HONOR

Honor guides Marines to exemplify the ultimate in ethical and moral behavior: never lie, cheat, or steal; abide by an uncompromising code of integrity; respect human dignity; and respect others. The qualities of maturity, dedication, trust and dependability commit Marines to act responsibly; to be accountable for their actions; to fulfill their obligations; and to hold others accountable for their actions.

COURAGE

Courage is the mental, moral, and physical strength ingrained in Marines. It carries them through the challenges of combat and aids them in overcoming fear. It is the inner strength that enables a Marine to do what is right; to adhere to a higher standard of personal conduct; to lead by example; and to make tough decisions under stress and pressure.

COMMITMENT

Commitment is the spirit of determination and dedication found in Marines. It leads to the highest order of discipline for individuals and units. It is the ingredient that enables 24-hours a day dedication to the Corps and country. It inspires the unrelenting determination to achieve a standard of excellence in every endeavor.


As a future Marine, reaffirm these Core Values and ensure they guide your performance, behavior, and conduct every minute of the day.


Full Handbook
http://www.6mcd.usmc.mil/ftl_site/Ha...e%20aboard.htm

The Drifter

[thedrifter]

Table of Contents
What is US Marine Reconnaissance & who are these "Recon Marines"?
What's the difference between "Battalion" & "Force" Recon?
Are women allowed to try out for Marine Recon?
I'm thinking about joining the Marine Corps. How do I become a Recon Marine?
I'm already IN the Marine Corps. How do I try out for Recon?
What training and schools can I expect to attend?
Do Recon Marines get more pay than other Marines?
I'm going to be a Marine Officer, how do I get in Recon?
Do officers in Recon units lead their Marines on missions in the field?

--------------------------------------------------------------------------------

What is US Marine Reconnaissance & who are these "Recon Marines"?
US Marine Reconnaissance units are tasked with providing the commander of a larger force of Marines with information about his operational area. Their missions usually focus on specific information requirements which, due to their changing or unique nature, cannot be obtained by means other than putting a man on the ground to observe and report. Recon Marines are, by nature, capable of independent action in support of the larger unit's mission. We also are, as an additional and entirely separate focus, tasked with a wide variety of "direct action" missions which provide a Marine Amphibious Ready Group with a limited special operations capability.

We are similar in characteristics to Navy SEALs, Army Rangers, Air Force Combat Controllers, but complement, rather than replace the other services "special" operational forces. In cooperation with these special operations forces, the deployed Marine units (including Recon support) provide a theater commander with a range of options. Marine Recon retains our basic focus as a supporting component of the combined arms Marine Air/Ground Task Force, constantly forward-deployed in the security interests of the United States.

http://www.forcerecon.com/reconfaq.htm


The Drifter

[thedrifter]

Marine Corps Boot Camp FAQ & Graduation Guide

Marine Corps Recruit Training Cycle


Week Description Time
Processing Receiving/accessions 3 days
Forming Forming of training units 3-5 days
Week 1-4 General military subjects 23 TDs
Week 5 Swim week 6 TDs
Week 6-7 Marksmanship training 12 TDs
Week 8 Team week N/A
Week 9 A-line 6 TDs
Week 10 Basic Warrior Training 6 TDs
Week 11 The Crucible 6 TDs
Week 12 Graduation 5 TDs


Notes:

Recruit training cycle is 64 days

TD = Training Days

Source: Parris Island Graduation Info Packet



Training Cycle In Hours



Specific Training
Hours
Instruction Time
(Crucible/Combat Water Survival/Field Training)
279.5

Core Values

Academics/Values Reinforcement
41.5

Physical Training (PT)
59.0

Conditioning Hikes
13.0

Martial Arts Instruction
27.5

Close Order Drill
54.5

Administration
60.0

Senior DI Time
55.5

Movement Time
60.0

Sleep
479.0

Basic Daily Routine
210.0

Chow
179.0

Total
1518.5


The Drifter

[thedrifter]

Preparation Guide for the Marine Corps Physical Fitness Test

Congratulations on your decision to pursue a commission in the United States Marine Corps. As you know, physical fitness is a trademark of Marines. The following programs are designed to help you improve your current level of physical fitness and improve your score on the Physical Fitness Test. (PFT). These programs are geared toward beginners, so you can tailor them to suit your current level of fitness.

THE ARMSTRONG PULLUP PROGRAM
Developed by Major Charles Lewis Armstrong, USMC, this program consists of two workouts per day, five days a week. Most people who stick with this program are able to do 20 pullups within 4 to 6 weeks.

Every morning, do three maximum effort sets of push-ups. Major Armstrong said that he would get out of bed and hit the floor to do his first max set. He would then go and shave, and return to do his next set. A few minutes later, he would do his third maximum effort set. The push up is one of the best exercises to develop arm strength for pull-ups. The rest of the routine goes like this:

Monday Do five max effort sets of pull-ups, resting one minute between each set

Tuesday Do a pyramid of repetitions, starting with one pull-up then 10 seconds of rest, 2 pull-ups and 20 seconds of rest, 3 pull-ups and 30 seconds of rest, and so on until you are unable to do more repetitions than your previous set.

Wednesday Do three “training sets” of overhand pull-ups three sets of underhand pull-ups, and three sets of overhand pull-ups where the back of your neck touches the bar. A training set is dictated by your current level of strength. If you are advanced, it might be 5 or 6. Rest one minute between sets. The goal of the workout is to do the same number of repetitions per set, so start off conservatively, if you can only do 1, use one.

Thursday Do training sets, resting one minute between each set, until you are unable to complete a set. Use the same number of repetitions that you used in your Wednesday sets. This will probably turn out to be your longest (and hardest) day.

Friday Repeat the day that you had the most trouble with during the week.

Take the weekends off. Your muscles will need this time to recover. Females can adapt the flexed arm hang to this program by simply replacing repetitions with hang times. The key to this program is regularity and COMMITMENT. If you follow the program consistently, you should see improvement within a few weeks.

CRUNCHES


To do a correct Marine Corps crunch, lay on your back with your feet flat on the deck, and your butt close to your heels. Your arms should be crossed on your chest or your stomach. They cannot come off of your chest/stomach during the PFT. To do a correct crunch, raise your upper body off of the deck until your forearms touch your thighs. Go back down until your shoulder blades touch the deck. That is one crunch. To max the crunches on the PFT, you must do 100 in 2 minutes. There are several different ways to train for the crunches.

Endurance Sets To be able to do 100 crunches in two minutes, you must first develop the endurance to do 100 crunches. Get into position, and do 100 crunches without keeping track of time. Focus on proper form. After you do 100, rest for a couple of minutes and repeat. You should do 2 more maximum effort sets, building up to 3 sets of 100 crunches.

Speed Sets Get into position, and do 30 crunches as fast as you can, while still maintaining proper form. Rest for 1 minute and repeat. You should do 5 or 6 sets in this manner.

Incline Sets If you have any access to an incline board, get into position on it and do as many crunches as you can, until you cannot physically complete a complete crunch. Rest 1 minute and repeat. Do 3 to 4 sets in this manner.

RUNNING

The only way to get faster is to run, run, run. However, heading out the door and trotting along a few times a week will not do much to lower your time!!! I hear “Maam, I run three times a week and never get any faster” Ask yourself are you running or are you jogging? A little discomfort is ok and if you only run within your comfort zone you are going to stay a turtle forever.

Here is a simple plan for beginners who want to build speed and endurance, and prepare for the PFT. Experienced runners can modify the mileage and speed in these workouts to suit their level of fitness and/or goals.

Every run should begin with a five minute warm-up jog, followed by five to ten minutes of stretching, hitting all the major muscle groups. Each run should end the same way, with a cool down jog and stretching. Having good flexibility will go a long way to reduce the chance of injury and improve your times.

Sunday Long run. This is your endurance building day. Run 4-6 miles at a slow, comfortable pace (probably 1-2 minutes per mile slower than your current 3 mile PFT pace).

Monday Off

Tuesday Speed Day. Find a track, or an area where you can measure out 200, 400, and 800 meters. After warming up, run 800 meters at a pace faster than your current PFT pace. It should not be an all out sprint, but should still leave you winded. Cool down with a one lap (or two minute) jog, and repeat. In your first few weeks, do two 800’s, two 400’s, and two 200’s. As your fitness increases, you can adjust the intensity of your speed work out.

Wednesday Off

Thursday Tempo Run. Run 3 miles at a pace slightly slower (maybe 20 seconds per mile) than your current PFT pace.

Friday Off

Saturday Hills. Find a hill about 200-400 meters long that is fairly steep, but not so steep that your heels cannot hit the ground when you run. Sprint to the top, and walk or jog back down to recover. Repeat 4-6 times.

INJURY PREVENTION

You will feel initial soreness when you begin a physical training program. If you feel that you are injured, stop immediately and seek medical attention before continuing. These are very basic programs, designed to allow you to adjust them according to your current level of fitness. Good Luck, and have fun with it!!!


http://www.4mcd.usmc.mil/AOP/OSOHyat...ep%20Guide.htm

Another Fitness Link......
http://www.oo-rah.com/gen/pt.shtml

The Drifter

[thedrifter]

Why show up at your boot camp or a service academy unprepared for the physical fitness test? You would be surprised, but many people are physically unprepared for life in the military when they arrive. Why make life your first time away from home any more stressful than it already is?

If you show up fit and able to pass your respective Personal Fitness Test (PFT) easily, the fitness part of boot camp will be a stress releaser -- not a stress increaser! If you prepare yourself properly, you can go into the military able to compete instead of having the mentality of just surviving. This makes all the difference in the world between those who graduate and those who quit.

You have to take a running test -- so run! You have to take a swimming test -- so swim! You’ll also have to do push-ups and sit-ups. Some boot camps even have you do pull-ups- so practice those calisthenics.

Here are the exercises of all the PFTs, with helpful tips to increase your overall score on test day:

Test yourself. The anxiety felt by most service members is largely due to performing within a time limit. The more your workouts are timed, the better you are at "pacing" yourself, thus eliminating most anxiety.

Pull-ups: During the pull-up and push-up test, you want to perform these as fast as possible while adhering to the proper form and technique. Also, look straight up at the sky in order to use your back muscles more for pull-ups.

Recommended workout: pyramid workout. Start off with just one pull-up for the first set, two pull-ups for the second set. Continue up the pyramid by adding one pull-up for every set possible. When you can no longer continue, repeat in reverse order until you are back to just one pull-up (Ex. 1,2,3,4,5,6,5,4,3,2,1).

Push-ups: Placing your hands in the wrong position can seriously affect your maximum score. A perfect location for your hands is just outside shoulder width. This position enables the chest, shoulders and triceps to be equally taxed. Keep hands at shoulder height when in the up position. Your push-ups will be weakened if your hands are too low, wide, close or high.

Recommended workout: Try five sets of maximum push-ups in five one-minute periods.

Curl-ups (sit-ups): This is an exercise you need to pace. Most people burn out in the first 30 seconds with 30 curl-ups accomplished, only able to perform another 20 or so curl-ups within the next 1:30. By setting a pace at, for instance, 20 sit-ups every 30 seconds, you can turn your score of 50-60 to 80 with very little effort.

Recommended workout: Try timing yourself with 5 sets of 30 seconds, setting your pace to your goal. A good pace is 20 sit-ups in 30 seconds -- totaling 80 sit-ups in 2 minutes.

Running: For most people, the most challenging event of any PFT is by far the run. Timed runs equals pace. The most important thing is to not start off too fast. Learn your pace and set your goal by pacing yourself to the finish. For instance, if your goal is to run the 2 mile run in 14:00, you must run a 7:00 mile or a 1:45 -- 1/4 mile.

Recommended workout and techniques: The Four-Mile Track Workout has worked for many military and short distance runners for years. The Four Mile Track Workout is broken into ¼-mile sprints and jogs and 1/8-mile sprints and jogs for a total of four miles. The workout goes as follows:

4 Mile-Track Workout
Jog -- 1 mile in 7:00 -- 8:00
Three sets of:
Sprint-1/4 mile
Jog -- 1/4 mile in 1:45
Six sets of:
Sprint-1/8 mile
Jog -- 1/8 mile 1:00

Do this workout without walking to rest. The only rest you will receive is during your slower jogging pace. Try to catch your breath while you jog. Have fun with this one it is tough. At first, you may have to walk in between fast running.


The Drifter

[bear_grunt]

Quick question. I am an ex Army Paratrooper who is interested in becoming a Marine. Can I wear my jump wings on my uniform after I get out of recruit training? Since I have over 40 documented jumps in the Army, can I qualify to wear the gold Marine Jump wings?

[mardet65]

Originally posted by bear_grunt
Quick question. I am an ex Army Paratrooper who is interested in becoming a Marine. Can I wear my jump wings on my uniform after I get out of recruit training? Since I have over 40 documented jumps in the Army, can I qualify to wear the gold Marine Jump wings?

Bear-grunt:


I'm no expert... and possibly someone else will give you a more definitive answer. But, I believe you can wear your Army jump wings on the Marine Corps uniform (after boot camp of course).
However, my guess is you will have to meet USMC standards inorder to wear the Navy/Marine Corps jump wings. Although, 40 jumps may be enough or more than enough to qualify you.

[thedrifter]

Working Your Way Up To Better (Or More) Pull-Ups

"I am a female in the Marine Corps and would like to know how I can not only better my flexed arm hang, but be able to perform pull-ups too." I received this request this week from a young Marine seeking to better her PFT scores.

The pull-up is one of the most challenging exercises. If you are 10 to 20 pounds overweight, it can seriously affect your ability to do any pull-ups. But there is good news: I have several clients of both genders and all ages who, with just a few months of training, have gone from not being able to do a single pull-up to doing 10 perfect dead hang pull-ups!

The common denominator between men and women who can do pull-ups is that they practice them regularly. The best way to train to increase the number of pull-ups you can do is simply to do pull-ups until you are exhausted every other day. If you want to get started doing pull-ups or work your way up to doing more, here are some methods to try:

Assisted pull-up. This is a pull-up I learned at Army Airborne School, where they had a lower bar about 4 feet from the ground for soldiers who couldn't do a pull-up. Soldiers sit on the ground, extend their arms to the bar and pull their chin over the bar leaving their feet on the ground. This method reduces the weight being pulled up by 40 to 50 percent. It's tougher than it sounds, but it can be your first step to doing a real pull-up. You can also do this with a pullup / dip bar machine using the dip bars as your assisted pullup bars.

Lat pull-downs. This exercise is basically the same as a pullup except it is done with a machine that you can find in most weight rooms. Simply sit under a hanging bar attached to a stack of weights and pull the bar just below your chin. It is best to choose a weight that is roughly 40 to 50 percent of your body weight. Do as many repetitions as you can for at least three sets.

Negative pull-ups. This is the last step in accomplishing your first pull-up -- or doubling your present maximum. It is also the way to build your endurance for the FLEXED ARM HANG. Hold your self in the flexed arm hang position for 10 seconds, then you must fight gravity and slowly lower yourself down to the count of five seconds.

Biceps curl. Get two dumbbells weighing 10 to 30 pounds. Keeping your elbows stationary and your palms facing away from you, bend your elbows so your hands move from your hips to your shoulders. Repeat for three sets of 10 to 15 repetitions.

Bent over rows. This dumbbell routine will help develop your biceps and your upper back muscles required for performing pull-ups. Repeat for three sets of 10 to 15 repetitions.

Only do pull-ups a maximum of three times a week -- not every day. Every other day is recommended. This will help you rest your back and arm muscles properly and prevent over-training. If you have any questions email Stew Smith at stew@stewsmith.com.

Stew reminds you to consult your physician before beginning any new exercise or diet program -- especially if you have been inactive for a while or if you have any medical problems.

© 2003 Stew Smith.

Website: www.stewsmith.com.

http://www.military.com/pics/pull-up6.jpg


The Drifter

[thedrifter]

Military Occupational Specialties (MOS)

http://www.marinemail.com/military_o...specialtie.htm


The Drifter

[thedrifter]

Starting a Fitness Program for Life

If you are a true beginner to exercise or have not exercised in decades, starting a health and fitness program is a daunting task. During your quest for longevity, try not to change too much in your life too quickly. Many people, in their search for health make broad resolutions that require several different life style changes. Quitting smoking, starting an exercise program, and dieting all in the same week can be extremely challenging. Tackling any ONE of the above is challenging enough. If you have any of the above vices or others, you may want to try one step at a time rather than trying "cold turkey - and all at once!" Here is a plan that will get you started on the right track for the long term.


Month 1 – Month 4:


Start exercising and drinking water NOW! You may find that you do not have to alter your diet at all as long as you are burning calories by exercise. By drinking anywhere from two quarts to a gallon of water a day and cutting back on soft drinks, you can lose up to 25-50 pounds this year! The type of exercise you need to start doing is walking, biking, some basic calisthenics, and /or swimming for 20-30 minutes 4-5 times a week.


Month 5 - Month 8:


Now you can pick up the physical fitness training a bit by lifting weights or starting a more rigorous calisthenics program. Exercises like pushups, pull-ups, crunches, and squats mixed with more walking or occasional running can boost your fitness level to new heights. If your fitness program is not working for you at this time, you need to take a look at your diet and what you are consuming daily. If you are not losing weight by walking 4-5 times a week and drinking nearly a gallon of water a day, you need to consume fewer calories. This does not mean starve yourself - it simply means eating foods with fewer calories. More nutrients like fruits, vegetables, and lean meats cooked by methods other than frying would be a good start to changing your diet.


Month 9 – Month 12:


By this time, you should feel great about your physical progress and have more energy than you have had in years. Running, biking and swimming several times a week should be habit by now and feel refreshing and stress relieving after each workout. If you have not quit smoking cigarettes by now or at least tapered off, it is time to start trying a little more aggressively. Usually, however, if you have maintained a fitness program this long, quitting smoking has already occurred. But if you have not quit, now is the time to try either the "cold turkey" method or some type of patch method.

So in summary - start exercising now! Do not change your diet too much but with the addition of water and decrease of sugar calories. Try to taper the smoking when you get into the groove of the exercising regularly - do not try all three at once!

Stew reminds you to consult your physician before beginning any new exercise or diet program -- especially if you have been inactive for a while or if you have any medical problems.

© 2003 Stew Smith.

Email Stew Smith at stew@stewsmith.com.
Visit Stew Smith's Official Website: www.stewsmith.com.

The Drifter

[thedrifter]

The Forge; The Fire;
THE CRUCIBLE



New boot camp event hallmarks the Corps' plan to transform Marines for the 21st century.
By Sgt. E.C. Tausch, HQMC, Washington

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Five-hundred sixty dirty, tired and hungry men and women stood on wobbly legs around Marine Corps Recruit Depot Parris Island's statue of the flag-raising at Iwo Jima in December. In less than five minutes, each would receive a Marine Corps emblem from their drill instructors and be called "Marine" for the first time. For some, it was the longest five minutes of their lives. As their legs buckled from exhaustion, a few fell into the supportive arms of their fellow recruits -- symbolic of the teamwork they needed to survive the past 54 hours.

A similar scene took place at MCRD San Diego when Marine recruits on both coasts endured the "Crucible" -- an event that Commandant of the Marine Corps Gen. Charles C. Krulak said will be "the defining moment in a young Marine's life."

"This is the level of difficulty -- the kind of challenge -- they need to be Marines," said Drill Instructor Sgt. Christopher Marano, a Marine infantryman who served in Southwest Asia, Bangladesh, and Somalia. With more than eight years in the Corps, this was Marano's fifth and final cycle as a drill instructor and his first time leading recruits through the most tangible portion of Krulak's plan to transform Marines for the 21st century. "It's definitely tougher than boot camp used to be," Marano said.

With about 40 miles of total movement by foot, and food and sleep deprivation, the Crucible is a final test of the core values of honor, courage, and commitment recruits have learned throughout an enhanced boot camp. It is a test that demands every ounce of physical and mental strength a recruit can muster; a test every one of them must pass to be called "Marines."

Not everyone can be a Marine, said Sergeant Major of the Marine Corps, Sgt. Maj. Lewis Lee. "If they don't have the honor, courage and commitment to survive the Crucible, then they'll never have it to be a Marine."

For those who do pass, the intense physical and mental exertion is soon overtaken by the adrenaline of teamwork, motivation, and a sense of accomplishment.

Although grueling, the Crucible is designed to build teamwork, esprit de corps, and motivation. It's designed to meld recruits, not break them. But more than anything, the Crucible and the rest of boot camp are designed to create Marines of greater judgment and character who can deal with the rigors of battle, humanitarian assistance, and peacekeeping operations.

"On the modern battlefield, they must make decisions," said Col. Douglas Hendricks, commanding officer of Parris Island's Recruit Training Regiment. "The role of enlisted men and women has changed. They are now looked upon to take greater responsibility than before. They better make the right decisions when it counts. This training helps them take responsibility for that role."

The Crucible consists of eight major events: a day movement resupply, a casualty evacuation, a combat assault course, a reaction course, an enhanced confidence course, an unknown distance firing course, a night infiltration course, and a night march. The events are designed to emphasize teamwork, self-confidence, and core values. Every event features several "warrior stations," smaller events named after Marine Corps heroes. Each station emphasizes team problem-solving skills and underscores a particular core value -- illustrated by the actions of the hero -- that the Corps wants its recruits to take away.

A colors ceremony follows the return march. Then, drill instructors personally hand out black eagle, globe, and anchor emblems to their recruits. This is when they are called "Marines" for the first time.

A video from the Commandant and a "warrior breakfast" of steak and eggs, wrap up the Crucible event. At breakfast, the new Leathernecks meet former Marines who serve as role models, emphasizing the lifelong commitment to the Corps.

"It's a [butt] kicker," said recruit Don Harbin on day two of the Crucible. At 5-feet-2-inches, Harbin had something to prove when he enlisted. The slender 20-year-old said a lot of people in his hometown of Huntsville, Ala., thought he was too short to make it through boot camp. "I proved them wrong," he said, nursing a blister on his foot. "I should've fallen out already, but I've come too far to quit now."

That kind of attitude is exactly what the Crucible is designed to test, and what today's entry-level training is designed to foster, according to Hendricks.

"What we've got in today's Corps is a range of values," Hendricks said. He thinks this enhanced version of enlisted entry-level training will play a big part in getting every 21st century Marine on the same sheet of values. The Commandant is counting on it.

Under the Commandant's guidance, Marines from Marine Combat Development Command, Quantico, Va., Marine Corps Recruiting Command, Washington, and both recruit depots devised a plan for making Marines for the 21st century. A large portion of that task takes place at the depots through entry level training, focusing on the Crucible and expanding training throughout on the Corps' core values of honor, courage, and commitment.

"The Commandant's intent was pretty specific," said Col. Stephen A. Cheney, Recruit Training Regiment commanding officer at MCRD San Diego. "He wanted us to devise a plan for recruit training that would include a culminating event, one that would increase the individual responsibility of recruits. Another requirement was to give more 'teacher-to-student' time back to the drill instructor."

That is exactly what happened.

"They came to us (drill instructors) and asked if we thought we could carry out the training schedule," Marano said. "The majority of the drill instructors were for it."

Marano said he always tried to pass on some "street-smarts" to his recruits, but a hectic training schedule usually left that advice for the final days of training. "Now, I have the time from the get-go with the core values classes and new schedule. The quality of the graduating Marines will be better because of the extra time."

The final product of those meetings was an extra week at boot camp for male recruits. And for the first time, female enlisted entry level training, already 12 weeks long, now mirrors male training.

Along with these changes comes the institution of full combat training for women recruits, to include hand-to-hand combat and two-on-two team pugil stick training. Women will also get a full dose of Marine Combat Training following boot camp and, in March, they will stand there alongside their male counterparts, according to Lee.

This does not mean the Corps is changing its policy on women in combat, said Maj. Gen. Jack W. Klimp, commanding general of the Marine Corps Recruiting Command. "An evacuation or humanitarian mission can turn into a small-intensity conflict in moments, and women Marines are already involved in those types of missions," he said. "We'd do them a disservice as Marine leaders by not training them to be ready."

Senior drill instructor Staff Sgt. Connie Wright said the enhanced training means a lot more to her recruits than surviving in combat. It means surviving everyday life and building confidence in their abilities to deal with life's adversities.

While the average male burns about 1,000 calories a day, women use only about 700, giving them the advantage over food deprivation. But not sleeping is more difficult for some.

"It's hard to focus from the lack of sleep. Physically, we all know we can do it," said recruit Sandra Fonseca, 18, in her final hours of the Crucible. "We're beginning to feel that emblem -- that eagle, globe, and anchor."

The Crucible is a transformation period for drill instructors as well. Just prior to the Crucible, DIs remove their "smokey" hats to become more like squad leaders for each team of 13-15 recruits.

"I think it shows them that we're not just role-playing as drill instructors," Marano said. "They see that we're Marines -- just like they're about to become -- and I think it makes emulating us seem more attainable to them."

At the same time, Marano thinks the final week of boot camp will take some getting used to. "We're not quite sure what our role will be, but I think that'll become more clear after a few cycles."

The Crucible precedes the last week of recruit training. The final week is a period of decompression, when recruits learn to stop acting like recruits and start acting like Marines. "The intent is to put the polish on these young Marines," Cheney said. "In the past, they may have been stressed up until graduation day. Now they will be given a little more responsibility."


continued on link............
http://www.hqmc.usmc.mil/marines.nsf...a?OpenDocument


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