4 Forces Tribute

• Grass Grabbers– 10
• Turn N’ Bounce – 10
• Arm Circles – 20 each way
• Shoulder rolls – 10
• SSHs – 33 (19 in unison, 20-33 in silence) x2

Phase 1: Army Strength & Core

• Focus on grit, muscular endurance, and readiness
• PAX perform as many rounds as possible in 8 minutes
  • Bicep Curls with Coupon: 15 reps
  • Bonnie Blairs: 15 reps
  • Flutter kicks: 15 reps

 Phase 2: Navy Cardio & Agility

• Focus on agility and endurance conditioning
• PAX perform as many rounds as possible in 8 minutes
  • Run to last light post and back
  • Burpees: 5 reps
  • Lateral shuffles to first light post and back
  • Burpees: 5 reps

 Phase 3: Air Force Circuit

• Focus on performance efficiency, recovery, and control
• PAX perform as many rounds as possible in 8 minutes
  • Merkins: 15 reps
  • Jump Squats: 15 reps
  • BBSUs: 15 reps

 Phase 4: Marine Corps Challenge

• Focus on raw intensity and mental grit
• PAX perform as many rounds as possible in 6 minutes
  • Trusters: 15 reps
  • Lt Dans: 15 reps
  • Bear crawls: first light post and back

Mostly American themed music along the way (including some “Aruba, Jamaica, oooohhhhh I want to take ya…”)

• Heels to Heaven: 12 reps

• Thinking about sacrifice. Thinking about the brave men/women who gave the ultimate sacrifice for our country. Thinking about what we as fathers/hudbands/leaders/men sacrifice every day to be the best version of ourselves that we can be. Sacrifice is a part of life and it’s important to embrace it.