Ah yes. I liked it when the old “show a leg” or “shake a leg” was worked in. Fun phrase for future salts to research.
I always liked the creativity that went with the “Away! Away the flying head-cleaning team! Report to...”
Sorry, gentle readers, I’m easily diverted at times.
As far as the original question of this thread, there are plenty of threads about this, including a recent one. The PTR gives basic info.
What plebes have to realize it’s not just one intense workout session a day, but you are go-go-go all day long, at various intensities, in the sweltering humidity of an Annapolis summer. You start the day with PEP. You and your squad and platoon will likely jog in formation to other locations on the Yard during the day. Those locations may involve more exercise, say, in the pool or with dinghies. There will be spot sessions of exercises throughout the day - push-ups, sit-ups, etc., on hard floors, in cramped conditions, with sweat rolling into your eyes. You’ll be chopping (high-stepping trot) in Bancroft, again on hard floors. Add in the mental strain of memorizing and responding to questions, and learning and retaining new stuff every day. Add in the craziness of sharing 1 shower, 1 sink in a 3-4 person room, with minutes allotted. For many, this will be an abrupt and shocking change in their lives - which is the goal. If you were a PT stud in HS, look right and left, you have company. If you were the smartest kid in your class, ditto.
Run, run and run. On all kinds of surfaces, weather, times of day, with food in your belly. Work for stamina and endurance.
And, you will all smell like dried sweat, fresh sweat, old sweat, mixed with the stuff they put in new white works. The good thing is, you won’t notice it after a while, and you won’t care.