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The 90-Second Fitness Solution vook is a revolutionary new way to experience the powerful strength-training plan of Pete Cerqua.

With this vook, you can read about Pete’s exercise techniques, watch him demonstrate each exercise technique individually, and follow him in social media to get even more insight. You’ll shape up, get fit, and be looking great in no time.

Pete has developed an incredibly innovative strength-training plan that includes only the most efficient exercises. While only lasting 90 seconds each, they powerfully accelerate your metabolism. By doing these exercises and following his sensible yet simple eating approach and lifestyle advice, you will become stronger and leaner. And this will happen quickly — so fast that you will shrink your body by a full dress size in just eight weeks. You’ll be able to stay healthy without relying on a calorie counter or spending hours at the gym.

The power of this remarkable program is its simplicity. You can exercise at home without changing into workout clothes. You eat well without counting calories or carbs, and you don’t even need a complicated grocery list. You won’t have to spend a fortune on equipment, gym memberships, supplements, or meal replacement products either!

Pete has created a truly manageable program for the busiest of women. The results are dramatic and all the more satisfying because they last. Skeptical? Many of Pete’s clients were too. Then they tried it; and their bodies got tighter and smaller. Their bones got stronger. They slept more deeply, handled stress better, and felt better than they had in years. So good in fact that they told fifty of their friends about Pete. He made believers out of them, and he’ll make one out of you, too.

The videos integrated in with Pete’s simple exercises, makes it feel like you have a personal trainer walking you through your workout. It’s the best of an exercise guide paired with the best of an exercise video — blended to create a uniquely satisfying (and doable!) plan to shape up.

young woman practicing yoga - Pretty young woman doing sit-ups on blue sheet. To Download this image without watermarks for Free, visit: www.sourcepics.com/free-stock-photography/24738856-young-...

ORLANDO, Fla. – The 143d Sustainment Command (Expeditionary) Best Warrior Competition began in earnest today as 12 Soldiers from the 143d ESC and the 321st Military Intelligence Battalion demonstrated their physical power and mental might to complete a gauntlet of Soldier skills.

Dawn had yet to illuminate the lakes and trees blanketing Camp Blanding, Fla., when the Soldiers endured an Physical Fitness Test directed by Army Reserve drill sergeants from A Company, 2nd Battalion, 485th Infantry Regiment (Initial Entry Training) out of Jacksonville, Fla. After completing pushups, sit-ups and a two-mile run, the competitors had less than hour to eat, clean, change uniforms, don rucksacks and step into a van bound for Camp Blanding’s live fire ranges.

The 143d ESC cadre and A-2/485 drill sergeants managed the ranges that tested the each competitor’s competency with the M4 Carbine, M9 Pistol and M203 Grenade Launcher—all while wearing a gas mask. The Soldiers were then ferried deep into Camp Blanding’s dense forest. The troops applied their land navigation skills to physically locate three distant points on a map using only a compass and protractor.

As the hot, dry day relinquished control to a cold, moonless night, the competitors returned to the field with weapons in hands and night vision goggles over their eyes. Muzzle flashes pierced the darkness as the competitors attempted to eliminate their artificially illuminated targets.

The exhausted yet enthusiastic dozen returned then to their barracks to clean weapons, write an essay and prepare for another grueling day that begins with a 10-mile road march.

Photos by Sgt. John L. Carkeet IV, 143d ESC, and Spc. Aaron Barnes, 321st MI BN

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

CAMP ZAMA, Japan - Hundreds of Soldiers, Airmen, civilians and their families from the Camp Zama community kicked off Army Birthday Week with sports, games and tournaments designed to build camaraderie and esprit de corps throughout U.S. Army Japan Command. For five days dozens of units from the U.S. Army, U.S. Air Force and the Japan Ground Self-Defense Force will compete in various challenges to test their cumulative strength, speed, endurance and dexterity. From team sports, golf scrambles and swim relays to bowling tournaments, relay races and free throw competitions, the Army Birthday Week events offer a variety of team competitions and individual contests that maximize appeal across the entire sports spectrum.

The “Not in My Squad” challenge offered the most unique competition appearing in this week’s lineup. Nine representatives from Camp Zama’s Army and Air Force units endured a series of physically draining events spread along a three-mile route. The teams worked together to carry five-gallon cans of water to each event where they performed various exercises comprising hundreds of pushups, situps, pullups, tire flips and kettle bell curls. The challenge concluded with a role-play scenario that tested the teams’ cumulative knowledge about how to handle a sexual harassment incident.

A unit that wins first place in a specific event earns five points, while second and third place finishes earn three and two points respectively. Every unit that participates in an event earns one point.

As of June 15, 2016, U.S. Army Aviation Battalion maintains the lead with 35 points. The 441st Military Intelligence Battalion holds second place with 29 points and Medical Department Activity-Japan pulled into third place with 27 points. U.S. Army Japan (USARJ) remains in fourth place with 23 points. Since Monday USARJ has earned third place in the soccer tournament, second place in the "Not in My Squad" challenge, and first place in the swim relay.

On Friday, June 17, all teams will convene at the Camp Zama High School sports complex to compete to foot races and cheer on their comrades in the annual tug-of-war bout and soccer match between the JGSDF’s Central Readiness Force U.S. service members stationed Camp Zama.

U.S. Army Photo by Sgt. John L. Carkeet IV, U.S. Army Japan

ORLANDO, Fla. – The 143d Sustainment Command (Expeditionary) Best Warrior Competition began in earnest today as 12 Soldiers from the 143d ESC and the 321st Military Intelligence Battalion demonstrated their physical power and mental might to complete a gauntlet of Soldier skills.

Dawn had yet to illuminate the lakes and trees blanketing Camp Blanding, Fla., when the Soldiers endured an Physical Fitness Test directed by Army Reserve drill sergeants from A Company, 2nd Battalion, 485th Infantry Regiment (Initial Entry Training) out of Jacksonville, Fla. After completing pushups, sit-ups and a two-mile run, the competitors had less than hour to eat, clean, change uniforms, don rucksacks and step into a van bound for Camp Blanding’s live fire ranges.

The 143d ESC cadre and A-2/485 drill sergeants managed the ranges that tested the each competitor’s competency with the M4 Carbine, M9 Pistol and M203 Grenade Launcher—all while wearing a gas mask. The Soldiers were then ferried deep into Camp Blanding’s dense forest. The troops applied their land navigation skills to physically locate three distant points on a map using only a compass and protractor.

As the hot, dry day relinquished control to a cold, moonless night, the competitors returned to the field with weapons in hands and night vision goggles over their eyes. Muzzle flashes pierced the darkness as the competitors attempted to eliminate their artificially illuminated targets.

The exhausted yet enthusiastic dozen returned then to their barracks to clean weapons, write an essay and prepare for another grueling day that begins with a 10-mile road march.

Photos by Sgt. John L. Carkeet IV, 143d ESC, and Spc. Aaron Barnes, 321st MI BN

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

Isolated studio shot of a muscular man doing a situp.

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ORLANDO, Fla. – The 143d Sustainment Command (Expeditionary) Best Warrior Competition began in earnest today as 12 Soldiers from the 143d ESC and the 321st Military Intelligence Battalion demonstrated their physical power and mental might to complete a gauntlet of Soldier skills.

Dawn had yet to illuminate the lakes and trees blanketing Camp Blanding, Fla., when the Soldiers endured an Physical Fitness Test directed by Army Reserve drill sergeants from A Company, 2nd Battalion, 485th Infantry Regiment (Initial Entry Training) out of Jacksonville, Fla. After completing pushups, sit-ups and a two-mile run, the competitors had less than hour to eat, clean, change uniforms, don rucksacks and step into a van bound for Camp Blanding’s live fire ranges.

The 143d ESC cadre and A-2/485 drill sergeants managed the ranges that tested the each competitor’s competency with the M4 Carbine, M9 Pistol and M203 Grenade Launcher—all while wearing a gas mask. The Soldiers were then ferried deep into Camp Blanding’s dense forest. The troops applied their land navigation skills to physically locate three distant points on a map using only a compass and protractor.

As the hot, dry day relinquished control to a cold, moonless night, the competitors returned to the field with weapons in hands and night vision goggles over their eyes. Muzzle flashes pierced the darkness as the competitors attempted to eliminate their artificially illuminated targets.

The exhausted yet enthusiastic dozen returned then to their barracks to clean weapons, write an essay and prepare for another grueling day that begins with a 10-mile road march.

Photos by Sgt. John L. Carkeet IV, 143d ESC, and Spc. Aaron Barnes, 321st MI BN

ORLANDO, Fla. – The 143d Sustainment Command (Expeditionary) Best Warrior Competition began in earnest today as 12 Soldiers from the 143d ESC and the 321st Military Intelligence Battalion demonstrated their physical power and mental might to complete a gauntlet of Soldier skills.

Dawn had yet to illuminate the lakes and trees blanketing Camp Blanding, Fla., when the Soldiers endured an Physical Fitness Test directed by Army Reserve drill sergeants from A Company, 2nd Battalion, 485th Infantry Regiment (Initial Entry Training) out of Jacksonville, Fla. After completing pushups, sit-ups and a two-mile run, the competitors had less than hour to eat, clean, change uniforms, don rucksacks and step into a van bound for Camp Blanding’s live fire ranges.

The 143d ESC cadre and A-2/485 drill sergeants managed the ranges that tested the each competitor’s competency with the M4 Carbine, M9 Pistol and M203 Grenade Launcher—all while wearing a gas mask. The Soldiers were then ferried deep into Camp Blanding’s dense forest. The troops applied their land navigation skills to physically locate three distant points on a map using only a compass and protractor.

As the hot, dry day relinquished control to a cold, moonless night, the competitors returned to the field with weapons in hands and night vision goggles over their eyes. Muzzle flashes pierced the darkness as the competitors attempted to eliminate their artificially illuminated targets.

The exhausted yet enthusiastic dozen returned then to their barracks to clean weapons, write an essay and prepare for another grueling day that begins with a 10-mile road march.

Photos by Sgt. John L. Carkeet IV, 143d ESC, and Spc. Aaron Barnes, 321st MI BN

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

EAST CHINA SEA (July 16, 2021) Sailors work out aboard Arleigh Burke-class guided-missile destroyer USS John S. McCain (DDG 56). McCain is assigned to Task Force 71/Destroyer Squadron (DESRON) 15, the Navy’s largest DESRON and the U.S. 7th Fleet’s principal surface force. (U.S. Navy photo by Mass Communication Specialist 2nd Class Arthur Rosen)

ORLANDO, Fla. – The 143d Sustainment Command (Expeditionary) Best Warrior Competition began in earnest today as 12 Soldiers from the 143d ESC and the 321st Military Intelligence Battalion demonstrated their physical power and mental might to complete a gauntlet of Soldier skills.

Dawn had yet to illuminate the lakes and trees blanketing Camp Blanding, Fla., when the Soldiers endured an Physical Fitness Test directed by Army Reserve drill sergeants from A Company, 2nd Battalion, 485th Infantry Regiment (Initial Entry Training) out of Jacksonville, Fla. After completing pushups, sit-ups and a two-mile run, the competitors had less than hour to eat, clean, change uniforms, don rucksacks and step into a van bound for Camp Blanding’s live fire ranges.

The 143d ESC cadre and A-2/485 drill sergeants managed the ranges that tested the each competitor’s competency with the M4 Carbine, M9 Pistol and M203 Grenade Launcher—all while wearing a gas mask. The Soldiers were then ferried deep into Camp Blanding’s dense forest. The troops applied their land navigation skills to physically locate three distant points on a map using only a compass and protractor.

As the hot, dry day relinquished control to a cold, moonless night, the competitors returned to the field with weapons in hands and night vision goggles over their eyes. Muzzle flashes pierced the darkness as the competitors attempted to eliminate their artificially illuminated targets.

The exhausted yet enthusiastic dozen returned then to their barracks to clean weapons, write an essay and prepare for another grueling day that begins with a 10-mile road march.

Photos by Sgt. John L. Carkeet IV, 143d ESC, and Spc. Aaron Barnes, 321st MI BN

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools.

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

CAMP ZAMA, Japan - Hundreds of Soldiers, Airmen, civilians and their families from the Camp Zama community kicked off Army Birthday Week with sports, games and tournaments designed to build camaraderie and esprit de corps throughout U.S. Army Japan Command. For five days dozens of units from the U.S. Army, U.S. Air Force and the Japan Ground Self-Defense Force will compete in various challenges to test their cumulative strength, speed, endurance and dexterity. From team sports, golf scrambles and swim relays to bowling tournaments, relay races and free throw competitions, the Army Birthday Week events offer a variety of team competitions and individual contests that maximize appeal across the entire sports spectrum.

The “Not in My Squad” challenge offered the most unique competition appearing in this week’s lineup. Nine representatives from Camp Zama’s Army and Air Force units endured a series of physically draining events spread along a three-mile route. The teams worked together to carry five-gallon cans of water to each event where they performed various exercises comprising hundreds of pushups, situps, pullups, tire flips and kettle bell curls. The challenge concluded with a role-play scenario that tested the teams’ cumulative knowledge about how to handle a sexual harassment incident.

A unit that wins first place in a specific event earns five points, while second and third place finishes earn three and two points respectively. Every unit that participates in an event earns one point.

As of June 15, 2016, U.S. Army Aviation Battalion maintains the lead with 35 points. The 441st Military Intelligence Battalion holds second place with 29 points and Medical Department Activity-Japan pulled into third place with 27 points. U.S. Army Japan (USARJ) remains in fourth place with 23 points. Since Monday USARJ has earned third place in the soccer tournament, second place in the "Not in My Squad" challenge, and first place in the swim relay.

On Friday, June 17, all teams will convene at the Camp Zama High School sports complex to compete to foot races and cheer on their comrades in the annual tug-of-war bout and soccer match between the JGSDF’s Central Readiness Force U.S. service members stationed Camp Zama.

U.S. Army Photo by Sgt. John L. Carkeet IV, U.S. Army Japan

ORLANDO, Fla. – The 143d Sustainment Command (Expeditionary) Best Warrior Competition began in earnest today as 12 Soldiers from the 143d ESC and the 321st Military Intelligence Battalion demonstrated their physical power and mental might to complete a gauntlet of Soldier skills.

Dawn had yet to illuminate the lakes and trees blanketing Camp Blanding, Fla., when the Soldiers endured an Physical Fitness Test directed by Army Reserve drill sergeants from A Company, 2nd Battalion, 485th Infantry Regiment (Initial Entry Training) out of Jacksonville, Fla. After completing pushups, sit-ups and a two-mile run, the competitors had less than hour to eat, clean, change uniforms, don rucksacks and step into a van bound for Camp Blanding’s live fire ranges.

The 143d ESC cadre and A-2/485 drill sergeants managed the ranges that tested the each competitor’s competency with the M4 Carbine, M9 Pistol and M203 Grenade Launcher—all while wearing a gas mask. The Soldiers were then ferried deep into Camp Blanding’s dense forest. The troops applied their land navigation skills to physically locate three distant points on a map using only a compass and protractor.

As the hot, dry day relinquished control to a cold, moonless night, the competitors returned to the field with weapons in hands and night vision goggles over their eyes. Muzzle flashes pierced the darkness as the competitors attempted to eliminate their artificially illuminated targets.

The exhausted yet enthusiastic dozen returned then to their barracks to clean weapons, write an essay and prepare for another grueling day that begins with a 10-mile road march.

Photos by Sgt. John L. Carkeet IV, 143d ESC, and Spc. Aaron Barnes, 321st MI BN

CAMP ZAMA, Japan - Hundreds of Soldiers, Airmen, civilians and their families from the Camp Zama community kicked off Army Birthday Week with sports, games and tournaments designed to build camaraderie and esprit de corps throughout U.S. Army Japan Command. For five days dozens of units from the U.S. Army, U.S. Air Force and the Japan Ground Self-Defense Force will compete in various challenges to test their cumulative strength, speed, endurance and dexterity. From team sports, golf scrambles and swim relays to bowling tournaments, relay races and free throw competitions, the Army Birthday Week events offer a variety of team competitions and individual contests that maximize appeal across the entire sports spectrum.

The “Not in My Squad” challenge offered the most unique competition appearing in this week’s lineup. Nine representatives from Camp Zama’s Army and Air Force units endured a series of physically draining events spread along a three-mile route. The teams worked together to carry five-gallon cans of water to each event where they performed various exercises comprising hundreds of pushups, situps, pullups, tire flips and kettle bell curls. The challenge concluded with a role-play scenario that tested the teams’ cumulative knowledge about how to handle a sexual harassment incident.

A unit that wins first place in a specific event earns five points, while second and third place finishes earn three and two points respectively. Every unit that participates in an event earns one point.

As of June 15, 2016, U.S. Army Aviation Battalion maintains the lead with 35 points. The 441st Military Intelligence Battalion holds second place with 29 points and Medical Department Activity-Japan pulled into third place with 27 points. U.S. Army Japan (USARJ) remains in fourth place with 23 points. Since Monday USARJ has earned third place in the soccer tournament, second place in the "Not in My Squad" challenge, and first place in the swim relay.

On Friday, June 17, all teams will convene at the Camp Zama High School sports complex to compete to foot races and cheer on their comrades in the annual tug-of-war bout and soccer match between the JGSDF’s Central Readiness Force U.S. service members stationed Camp Zama.

U.S. Army Photo by Sgt. John L. Carkeet IV, U.S. Army Japan

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

Level Test on April 11, 2014

Continuing a tradition since 1663 when the Lords Proprietors were first granted permission by the Carolina Charter, North Carolina National Guard Soldiers kept ready to deploy in defense of friends, family and neighbors during May Drill at headquarters in Raleigh and at Camp Butner in Stem, North Carolina. Pushups, sit-ups, 2-mile runs, pistol and rifle qualification were the order of the day for students, business owners, professionals, stay at home parents, Citizen-Soldiers all. (U.S. Army National Guard Photo by Sgt. 1st Class Robert Jordan / Released)

CAMP ZAMA, Japan - Hundreds of Soldiers, Airmen, civilians and their families from the Camp Zama community kicked off Army Birthday Week with sports, games and tournaments designed to build camaraderie and esprit de corps throughout U.S. Army Japan Command. For five days dozens of units from the U.S. Army, U.S. Air Force and the Japan Ground Self-Defense Force will compete in various challenges to test their cumulative strength, speed, endurance and dexterity. From team sports, golf scrambles and swim relays to bowling tournaments, relay races and free throw competitions, the Army Birthday Week events offer a variety of team competitions and individual contests that maximize appeal across the entire sports spectrum.

The “Not in My Squad” challenge offered the most unique competition appearing in this week’s lineup. Nine representatives from Camp Zama’s Army and Air Force units endured a series of physically draining events spread along a three-mile route. The teams worked together to carry five-gallon cans of water to each event where they performed various exercises comprising hundreds of pushups, situps, pullups, tire flips and kettle bell curls. The challenge concluded with a role-play scenario that tested the teams’ cumulative knowledge about how to handle a sexual harassment incident.

A unit that wins first place in a specific event earns five points, while second and third place finishes earn three and two points respectively. Every unit that participates in an event earns one point.

As of June 15, 2016, U.S. Army Aviation Battalion maintains the lead with 35 points. The 441st Military Intelligence Battalion holds second place with 29 points and Medical Department Activity-Japan pulled into third place with 27 points. U.S. Army Japan (USARJ) remains in fourth place with 23 points. Since Monday USARJ has earned third place in the soccer tournament, second place in the "Not in My Squad" challenge, and first place in the swim relay.

On Friday, June 17, all teams will convene at the Camp Zama High School sports complex to compete to foot races and cheer on their comrades in the annual tug-of-war bout and soccer match between the JGSDF’s Central Readiness Force U.S. service members stationed Camp Zama.

U.S. Army Photo by Sgt. John L. Carkeet IV, U.S. Army Japan

BUY THE VOOK AT VOOK.COM

The 90-Second Fitness Solution vook is a revolutionary new way to experience the powerful strength-training plan of Pete Cerqua.

With this vook, you can read about Pete’s exercise techniques, watch him demonstrate each exercise technique individually, and follow him in social media to get even more insight. You’ll shape up, get fit, and be looking great in no time.

Pete has developed an incredibly innovative strength-training plan that includes only the most efficient exercises. While only lasting 90 seconds each, they powerfully accelerate your metabolism. By doing these exercises and following his sensible yet simple eating approach and lifestyle advice, you will become stronger and leaner. And this will happen quickly — so fast that you will shrink your body by a full dress size in just eight weeks. You’ll be able to stay healthy without relying on a calorie counter or spending hours at the gym.

The power of this remarkable program is its simplicity. You can exercise at home without changing into workout clothes. You eat well without counting calories or carbs, and you don’t even need a complicated grocery list. You won’t have to spend a fortune on equipment, gym memberships, supplements, or meal replacement products either!

Pete has created a truly manageable program for the busiest of women. The results are dramatic and all the more satisfying because they last. Skeptical? Many of Pete’s clients were too. Then they tried it; and their bodies got tighter and smaller. Their bones got stronger. They slept more deeply, handled stress better, and felt better than they had in years. So good in fact that they told fifty of their friends about Pete. He made believers out of them, and he’ll make one out of you, too.

The videos integrated in with Pete’s simple exercises, makes it feel like you have a personal trainer walking you through your workout. It’s the best of an exercise guide paired with the best of an exercise video — blended to create a uniquely satisfying (and doable!) plan to shape up.

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More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

Level Test on April 11, 2014

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools.

(Photo by: Staff Sgt. Vito T. Bryant/ USMA Public Affairs)

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

Para #emagrecer e ganhar massa muscular, você deve aliar a musculação com algum outro exercício aeróbico.

Emagrecer e ganhar massa muscular, é possível e é uma boa estratégia, visto que, quanto mais massa muscular você ganha, mais o seu corpo queima gordura com facilidade.

Além de praticar esses dois tipos de atividades, você deve ter uma alimentação balanceada. Apenas comer menos pode te ajudar a emagrecer.

Porém, para ganhar massa muscular, você deve comer alimentos saudáveis e nutritivos, como por exemplo, boas fontes de proteína e boas fontes de carboidratos e gorduras boas.

Você deve ter uma alimentação rica em proteínas e gorduras boas. As proteínas são como se fossem os tijolos do seu corpo.

Logo, não é possível você construir massa muscular sem consumir proteínas de qualidade. Alguns exemplos de alimentos que tem proteínas de qualidade, são as carnes brancas, de frango, queijo, ovos e carnes vermelhas.

Se você não fornece as proteínas, o seu corpo não constrói músculos, isso não vai acontecer.

Muitos hormônios dependem de gorduras para serem produzidos. Alimentos que contêm gorduras boas são, nozes, abacate, azeite de oliva e coco. As gorduras boas são essenciais para a produção desses hormônios.

Logo, você deve consumir esses dois macronutrientes.

Para emagrecer e ganhar massa muscular, você não deve abusar dos carboidratos.

Levando em consideração que você tem excesso de gordura, é uma péssima ideia você ter uma alimentação muito rica em carboidratos.

amadahipertrofia.com/como-emagrecer-e-ganhar-massa-muscul...

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO

More than 230 cadets began the Competitive MIAD tryouts Oct. 25 and the head count dwindled throughout the daylong assessment conducted by the Department of Military Instruction. The physical assessment included a modified Army Physical Fitness Test (pushups, situps, pullups and 2-mile run), a 6.75-mile ruck march, the Indoor Obstacle Course Test and swim test. This was followed by a military assessment which included a kit assessment and military knowledge test. Scores were compiled and the top 192 cadets proceeded to the third phase, a Leadership and Character Assessment consisting of four leaderless command tasks similar to what cadets encounter at the Leader Reaction Course at Camp Buckner. One task required a squad to move into a formation—blindfolded—alphabetically by home states. Others, like the V-Plank and River Crossing were timed obstacles requiring teamwork and problem-solving. Cadets who hoped to enter the Combat Divers Qualification Course or the Survival, Evasion, Resistance and Escape (SERE) school had a different third phase to complete that was more oriented toward the skills required to pass those courses. In all, there are 77 slots available for cadets to attend 10 different U.S. and foreign military schools. Photo by Mike Strasser/USMA PAO