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Consume a minimum of four servings of fruit and four servings of vegetables each day. The following fruits and vegetables require more energy from your body (in the form of calories) to burn and are better for you to eat.
Important sources of protein for your body are fatty fish, poultry, eggs, and finally red meats. Try to limit pork and red meat to once or twice weekly. One pound of weight is 3500 calories. If you eat or drink just 500 calories over your specified caloric intake on a daily basis, you'll gain a pound each week! It would take over three miles of running to burn off 500 calories (or the equivalent of 3 cans of cola). |
At Blackhawk Fitness the official drink is water. Tea and coffee may be consumed in moderation. Drink roughly 1 oz of water per pound of bodyweight. Do not drink pops (carbonated soft drinks). Drink water before meals as a means to help prevent over eating. 
Here are a few common questions people ask us at Blackhawk Boot Camp Fitness.
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Blackhawk Fitness: Boot Camp!
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The Boot Camp Regimen is intended for ALL FITNESS LEVELS and is segmented within the class to group similar capabilities together. In other words, advanced individuals and athletes are still challenged (understatement) and Beginners are never left behind. In each training class, you will be challenged, motivated, and pushed to your limits as Blackhawk instructors help you strive to achieve your goals.
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Blackhawk Open Wings Card - Workout on YOUR Schedule
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Don't worry about contracts at the gym. Don't worry about throwing your money away on a program you may miss half the time. Our Fitness Cards are THE way to stay on track and IN CONTROL of your goals. Stay as regimented as you can when you can, but know you are able to use your Fitness Card at ANY TIME within the given time period. There is no WORRY, no feeling of LOSS, not a glimmer of regret. Are you out sick this week? You weren't able to stay on track because of it? Catch up the next and burn those calories at FULL STEAM the next week without losing a thing!! Purchase the Open Wings Card which allows you to attend a specific number of Blackhawk events, whether that is Fitness Boot Camp, Yoga, Combatives, or Crossfit. You can attend any location or class time that is in session. Open Wings Card:
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How does a typical week run with Blackhawk Fitness: Boot Camp?
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No two fitness sessions will be the same during a six week training cycle. We keep your interest and even your curiosity levels high. When you arrive at the training site, you should stretch until formation time.
Our warm-ups usually consist of calisthenics and total body flexibility exercises to prepare your system for the upcoming session, and we culminate with exercises to cool the body down. In addition, you will enjoy the combination of personal attention and social interaction the Blackhawk Fitness partner format allows.
Each and every day will have its own WOD or Workout Of the Day. These workouts are prescribed (Rx) by the instructors in the morning.
An EXAMPLE of a week looks something like this: Monday | Calisthenics and Strength Training, Sprint Drills |
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What if I can’t perform a certain exercise?
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We will give you modified, low-impact drills as an alternative to strengthen your body so that you will be able to condition weak area. |
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Will you yell at us? I’m scared!
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Our training methods are centered around motivating, positive affirmations, and uplifting quotes. We convince, not confront. We aim to keep you focused on the task at hand. Abuse, harassment – we won't do it, even if you want us to. If you want verbal abuse, join the Army! For positive reinforcement, however, come and enjoy the camaraderie of a non-competitive group workout at Blackhawk Fitness.
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What do I need to do to get started?
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You will need the following for each and every class: · WATER – Do not come to Blackhawk Boot Camp Fitness without water or at least a container in which to put water.
· Running shoes – Comfortable running shoes in good repair.
· Comfortable, non-restrictive workout clothes – Don’t wear something in which you don’t want to sweat!! |
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What about the weather?
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As the military adage goes "If it ain't raining, we ain't training". Blackhawk Fitness Classes will perform come rain or shine, snow or heat. In order to toughen your body and make the best out of your Blackhawk Fitness experience, we train in all weather formats. The sole exception to this is dangerous weather such as hail, severe lightning, tornadoes, etc. Text messages and emails will be sent out IF a class is ever cancelled.
If a class IS cancelled due to extreme weather, we will make every effort to make-up the training days at the end of class. However, make-up days are NOT guaranteed.
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Who can/should attend?
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Blackhawk Fitness is designed for all fitness levels. You don’t have to be in good shape to start!! Our assessments are based upon the Army’s Physical Fitness standards. This means you compete against yourself based on a set of norms for your age/gender. We establish a baseline during week one, with the 2 minute pushup, 2 minute sit up, and 1 mile run (2 mile is required for graduation in the Blackhawk Crucible Challenge). Also, we perform body fat analysis. We will guide you with finding your resting and target heart rates, blood pressure, girth measurement, and assist you with information for your nutritional goals. |
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What are the times available?
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Once you’ve registered as a Blackhawk Fitness participant, you can attend as many classes a week that your schedule allows, depending on what you have signed up for (2, 3, or 5 days per week). You can participate at the other locations during any given regimen. (Example: Your parent location is the Armory at 0600 AM. However, you’re out of town Wednesday to Friday). The following times are currently available at various locations (PLEASE check the website for times associated with your Platoon):
1ST PLATOON - 5:00am to 5:55am You can attend another location or another time to make up for your busy lifestyle. We also have people that may show up more than three times weekly during Regimen training(with no additional cost). We DARE you to get your money’s worth!
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What is the difference between a VETERAN CADET and a NEW CADET?
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Veteran Cadets are members who have completed at least 4 Boot Camp Blocks or 3 Crucible Challenge Blocks (each Block consists of 3 weeks) of training. Once this initial training is completed, Veteran Cadets receive a substantial discount off everything we do at Blackhawk including the Boot Camp, Combatives, First Aid, etc. New Cadets are people who are new to the program and have not yet completed the FOUR BOOT CAMP BLOCK, or THREE CRUCIBLE CHALLENGE BLOCK requirement. We make the distinction because New Cadets are not necessarily used to the rigors of traditional military training. We want to take those first weeks of training so we can build up the body to take the stresses. Once a New Cadet has completed at least 9 weeks of training, we have a decent idea of what they are capable of and thus, they are eligible for additional training or opportunities. |
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Adventure Courses
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Blackhawk Fitness provides a wide-variety of training during the week, but also conducts sometimes two and up to three special Saturday Adventure courses:
Any saturday courses are priced per event. Non-Members may take these courses for an additional fee. The charge for Non-Blackhawk Challenge Cadets is typically $40. Non-members for each Saturday class is typically $50.
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Terms and Phrases you might hear from our instructors at Blackhawk Boot Camp Fitness
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Our entire instructor core (called the Cadre) is made up of persons currently serving or have previously served in the US military. The majority of those instructors are US Army or US Marine Corp (USMC). As such, we have picked up a remarkable, and some times funny vocabulary from our years of military service. Here are a few you might hear around the Platoon: Embrace the Suck – “The situation is bad, deal with it.” In other words, you aren’t going to get in shape by sitting around on your hands. It takes time to pack on the pounds, it takes time to melt them off. Hoo-ah! – A term that means just about anything you want it to mean. It means (among many other things) “yes”, “I understand”, “good to go”, “ready”, “Yes sir, I understand your orders and will comply.” In addition to being an affirmative response, it can also be used when REQUIRING a response. Such as: “I want you to give me 10 push-ups, hoo-ah?” That means, I want 10 push-ups NOW, do you understand? To which the correct and affirmative response would also then be “HOO-AH!!” Lock and Load – Literally means lock the firing mechanism on a weapon to load the first round of ammunition into the chamber; usually in preparation to fire. Oo-rah – Or other similar, yet perhaps inaudible grunting sounds. This would be the US Marine Corps version of the Hoo-ah! Affirmative response. In all cases, it means and can be used in all the same circumstances as HOO-AH…..although the Marines will perhaps tell you their version is better. Platoon – A platoon in both the Army and Marine Corp consists of roughly 27 men and women. These platoons are then organized into Companies. There are typically 3-5 Platoons in a Company. Companies then make up a Battalion in the same manner. With Blackhawk Fitness, you will be assigned to a Platoon based upon your location and primary time you are participating. For 5:00am in Derby, you would be in 1ST PLATOON DERBY. For 6:00am West Wichita, you would be in the 2ND PLATOON WEST. For 5:30pm East Wichita, you would be 3RD PLATOON EAST. Finally, 4TH PLATOON indicates a 6:30pm start time. The LOCATION identifier (i.e. Derby, East, West, North) is the Company you are in. So 1ST PLATOON DERBY is the 5:00am class in Derby Company. POTG – (pogue, like rogue) Literally means Person Other Than Grunt. In active military terms, refers to any occupation (in the military) not on or directly in support of the front lines. In fitness terms, this refers to someone who would rather eat junk food, than take care of themselves by eating right and exercising regularly. Soup Sandwich – This statement refers to an individual or individuals who can’t seem to find their rear-end with both hands. The correct vernacular would be “He’s ate up like a soup sandwich” implying the individual is very sloppy or completed the task in a sloppy, incorrect manner. |
