Notes:
Coupons: No Prep: Just mark stations Style: Whole Group, Small Group, or OYO You can do this in any sized group or OYO. For any groups, call or have them call cadence (We did six count for the burpees. For whole group we had cadence calling rotating through pax in order of a line-up and count-off. Mark four stations. We used the sidewalk and streetlamps, but sports cones or anything will work. If the distance is short encourage sprinting. Four stations in a line, each with 12 reps, reduced by 2 each round until time runs out
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Notes:
Coupons: Yes Prep: None (except choosing reps) Style: Whole Group From the movie "Billy Madison," where Adam Sandler's character has to go through all 12 grades in less than a year. Reverse pyramid, each level includes the reps of the new exercise plus all the previous exercises. Each new pass through the grades is finished with a mosey or coupon carry. We did 180 meter runs, but you could do overhead carry, extended arm carry, farmer carry, etc. We also had the pax rotate through calling the exercise / cadence, each pax in the circle would get the next exercise, so with a group of six, each would be calling two of them. It's good leadership practice. TLDR: 1-run, 21-run, 321-run, 4321-run, etc. This format is also used for "The 12 Days of Christmas" beatdown Grade: 1 - Merkin 2 - Lunges HC 3- SYADS 4 - Bent Over Rows (each hand) 5 - Coupon jump ups (block jumps) 6 - Curls 7 - Goblet squats 8 - Big boy situps 9 - Coupon swings 10 - Bus drivers (4C - curl, then rotate coupon vertical to the right, then rotate vertical to the left) 11 - Thrusters (or squat thrusters but right after the burpees is murder) 12 - Burpees Coupons: Yes
Prep: No, but needs a watch Style: Whole Group, IC 15 Goblet Squats 15 Irkins 15 Bent Over Rows each side 15 WWIII Situps (vid) 15 Coupon Lunges HC 15 Thrusters 20 transition break between each Run 800m Rest 2 minutes Repeat two more times Lay down and wish for death This one was tough to finish in 45 minutes. May want to drop the reps to 12 or shorten the run to 400m. Notes:
Coupons: Yes Prep: None (except for coming up with the counts) Style: Whole Group, IC when possible Army Motivators (Deconstructed SSH - 10 SSH, 100 just the clap, 10 just the hop, 10 calf raises, then 9, 8, etc) March (Imperial Walkers) Army Crawl (Choose distance, if no grass you could sub with Mt. Climbers or Bear Crawls) Buddy / Casualty Carry (Choose distance, and ration (1:1, 2:1, 3:1) Ranger Burpee (do Irkin on coupon for pushup part) Navy Anchors Away (Coupon Squats) Swim Call (Flutter Kicks) Deck Sway (Coupon side lunges) Swim Call (Superman plank pantomiming swimming) Rows Air Force Dive Bombers (Coupon lunges) Planks Drag (Logistics / supply haha) Ejectors (Sit Your Ass Dows [squat until butt is on coupon] then jump as high as possible with hands up) Harry Rockets (High kick across body to touch opposite hand) Afterburners (Sprints, choose distance, reps) (I'm missing a good paired "wingman" exercise in here - maybe a two-person heavy sandbag carry) Marines Foxhole Peek (Coupon bench rows) Bayonet Lunge (Lunge but extend coupon and retract) WWIII big boys (Coupon situps but with a overhead press from the prone position and again from the upright position) Hand to Hand (Bus Driver - Coupon curl but with twist to left and then right, like turning a steering wheel) Semper Fi (Overhead coupon carry for a long distance, but two pax per coupon, so the weight can be shared) Options devo: The AF branches like to mess around with each other, but in the end, each one can't fully do its job without the help of the others. We all have special talents, strengths, and weaknesses, but we can accomplish anything we want when we work with others as a team, combining strengths and shoring up shortcomings. |
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