SGT Peterson Core Values

Service to others before self

Service before self tells us that professional duties take precedence over personal desires. At the very least it includes the following behaviors:

• Rule following. To serve is to do one’s duty, and our duties are most commonly expressed through rules. While it may be the case that professionals are expected to exercise judgement in the performance of their duties, good professionals understand that rules have a reason for being, and the default position must be to follow those rules unless there is a clear, operational reason for refusing to do so.

• Respect for others. Service before self tells us also that a good leader places their people ahead of his/her personal comfort. We must always act in the certain knowledge that all persons possess fundamental worth as human beings.

• Discipline and self-control. Professionals cannot indulge themselves in self-pity, discouragement, anger, frustration, or defeatism. They have a fundamental moral obligation to the persons they lead to strike a tone of confidence and forward-looking optimism.

More specifically, they are expected to exercise control in the following areas:

· Anger. Our professionals—and especially leaders at all echelons—are expected to refrain from displays of anger that would bring discredit upon themselves and/or SGT Peterson’s.

• Faith in the system. To lose faith in the system is to adopt the view that you know better than those above you in the chain of command what should or should not be done. In other words, to lose faith in the system is to place self before service. Leaders can be very influential in this regard: if a leader resists the temptation to doubt ‘the system’, then subordinates might follow suit.



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  • September 1, 2014 - Boot Camp 6:00AM - 7:00AM Marina 763-300-1660
    Time and details - SGT Peterson's Directions?
    Dynamic Warm Up Phase 1 _____/3 Must utilize exercises focusing on continuous, muscular strengthening exercises to MMF Water Break _____/1 No longer than 60 seconds Phase 2: _____/3 Must utilize exercises focusing on continuous, muscular strengthening exercises to MMF Water Break _____/1 No longer than 60 seconds Phase 3 _____/3 Must utilize exercises focusing on continuous, muscular strengthening exercises to MMF Practicality/safety _____/3 Workout must be balanced AND safe Every push up or shoulder press must be opposed with a mid-back exercise at some point Exercises requiring agility, stability and/or using plyometric motions must be done prior to bringing that muscle to MMF No trapezius exercises Workout must contain at least one rotator cuff exercise Workout must contain at least one glute/core strengthening exercise Dynamic Cool Down

  • September 1, 2014 - MTS High School Workout (at school)
    Time and details - MTS High School, 2872 26th Ave S, Minneapolis, MN, United States Directions?
    Linear Speed Workout Dynamic Warm Up Plus extra 1 - 1 minute run in place 2 - 45 sec box steps backs 3 - 45 sec min toe taps on a box 4 - 45 sec Frankenstein kicks 5 - 45 sec Butt Kickers 6 - 45 sec Rock Baboas 40 minutes left in workout before stretching 30, 24, or 18 inch box depending on athlete’s size. -Power Single Leg Steps 4 sets to failure (about 25 or 30 reps). Take about 30 seconds rest between sets. -Explosive Box Jump Ups progressing from 12, 18, 24, 30, 36 *Note for boxes: FORM IS THE MOST IMPORTANT THING! If they can’t explode have them do step backs until they can. Must have proper form when landing - WE NEVER HAVE PEOPLE JUMP OFF BOXES Make sure the box has nothing to fall on close to it and be prepared to spot people while doing this. -Superset: 1. 3 - Sets with each leg One leg step ups with high knee raises to 90 degrees *Make sure there glutes are activated. Work up to 25-30 reps but stop once form is lost for safety 2. 3 - Sets of incline sit ups to failure plus 10 reps of manual resistance /assistance after MMF. -Superset: 1. 3 Sets of single leg toe taps on 12, 18, 24 inch boxes past MMF, then to a lower box for fun 2. 3 sets of Explosive Hip Lifts 60 / 45/ 30 seconds, advanced version is doing this with a weight plate on waist or with one leg. If time left have them do following to failure: 1. Straight leg lifts to 90 degrees 2. Planks with Straight Leg Reverse Kicks 3. Fire Hydrants 4. Flutter kicks Instructor choice to end the workout with a game.

  • September 2, 2014 - MTS Highschool Workout (at school)
    Time and details - Directions?
    Agility and Power Workout Dynamic Warm Up Plus 1 - 1 minute run in place 2 - 45 sec box steps backs 3 - 45 sec min toe taps on a box 4 - 45 sec Frankenstein kicks 5 - 45 sec Butt Kickers 6 - 45 sec Seal Jacks During the entire workout you should take as little rest a possible. Until you get to the plyos then 20 -30 seconds rest Ladder -Iggy Shuffle forward back -Iggy shuffle lateral -Two feet forward Iggy shuffle hops -Two feet lateral Iggy shuffle hops 12 inch foot work box -Two feet on, two feet off -Two feet forward back jumps -Two feet later jumps Dot Mat -Two feet apart, two feet together, two feet apart, etc. 45 seconds -Clockwork spinning or racketing hops *30 seconds rest between each of the following - Lateral plyo box jumps - Forward plyo box jumps - 20 fast pushups on knees - 10 pushups on feet - 20 medicine balls chest passes with trainer - Explosive Push Ups on knee's with medicine balls throws to trainer or against wall - Medicine Ball Triceps Throws to the floor - Underhand Med Ball Throws - Overhead Shoulder Medicine Ball Throws - Under hand medicine ball tosses to trainer or over head as high as possible - Incline sit ups with a Medicine Ball Throws to trainer Russian twist with ball throw to trainer, must be done on each side. Leader choice, end the workout with a game.



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