June 13-17 WORDS TO LIVE BY BADASS OF THE WEEK - https://www.pararescue.com/ history/wall-of-valor I tried to find a single badass of the week for you... but I found too many. I was on the Wall of Valor for pararescue.com to look up a badass.. but after two hours of reading citations I couldn't settle on just one... When you go to Indoc, you'll need to memorize many a fallen PJ for your drop sets and ins and outs. Now is a good time to start.. Use the link below and start learning some history. Learn about one PJ per week and remember that name when you're strugging on an underwater or the last few pushups. HOOYAH!
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![Page 1: WORDS TO LIVE BY BADASS OF THE WEEK The Dirty...June 13-17 WORDS TO LIVE BY BADASS OF THE WEEK ^/ Á ] Z } Z À v } } v v ] } v Á ] Z v Ç Z ] Z } v } ] o ( V ( } / ] v v } P } ]](https://reader033.cupdf.com/reader033/viewer/2022042420/5f36c19bc27dd620081caa11/html5/thumbnails/1.jpg)
June 13-17
WORDS TO LIVE BY BADASS OF THE WEEK
άL ǿƛǎƘ ǘƻ ƘŀǾŜ ƴƻ ŎƻƴƴŜŎǘƛƻƴ ǿƛǘƘ ŀƴȅ ǎƘƛLJ ǘƘŀǘ ŘƻŜǎ ƴƻǘ ǎŀƛƭ ŦŀǎǘΤ ŦƻNJ L ƛƴǘŜƴŘ ǘƻ Ǝƻ
ƛƴ ƘŀNJƳΩǎ ǿŀȅΦέ- /ŀLJǘŀƛƴ WƻƘƴ tŀdzƭ
WƻƴŜǎ
https://www.pararescue.com/history/wall-of-valor
I tried to find a single badass of the week for you... but I found too many. I was on the Wall of Valor for pararescue.com to look up a badass.. but after two hours of reading citations I couldn't settle on just
one...
When you go to Indoc, you'll need to memorize many a fallen PJ for your drop sets and ins and outs. Now is a good time
to start..
Use the link below and start learning some history. Learn about one PJ per week and remember that name when
you're strugging on an underwater or the last few pushups.
HOOYAH!
![Page 2: WORDS TO LIVE BY BADASS OF THE WEEK The Dirty...June 13-17 WORDS TO LIVE BY BADASS OF THE WEEK ^/ Á ] Z } Z À v } } v v ] } v Á ] Z v Ç Z ] Z } v } ] o ( V ( } / ] v v } P } ]](https://reader033.cupdf.com/reader033/viewer/2022042420/5f36c19bc27dd620081caa11/html5/thumbnails/2.jpg)
Drowning In Beerbaum
Mon
Water Con DayUnderwaters: 5 @ 2:00
Mask and snorkel: 2 @ 20mBuddy Breathing: 3 rounds @ 2:00 medium harassment
Train on your weaknesses
Tues
Swim DayUnderwaters: 2 sets of 3 @ 1:45 (5 min rest between)
Freestyle: 4 x 300m (pool fins if possible)Finning: 4 x 150m @ 3:30 (rocket fins)
Crossovers: 10 @ 1:15 (25yd)
Wed
ABU Top/Booties10 ups practice (SLICK)Underwaters: 5 @ 3:00
Buddy Breathing: 3 rounds @ 2:00 mild harassment Underwater football (SLICK)
Thurs
Swim DayUnderwaters: 5 @ 2:00
Freestyle: 1000mMask and snorkel: 2 @ 20m
Pass the Snorkel Drill
Fri
Friday FunBuddy Brick
Drownproofing Drills Pass the snorkel
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Mon
Tues
FUUUCK!tional Fitness
WedFlightline Run:
5 miles: Goal < 35 min
Thurs
Calisthenics Burnouts
FriRuck
4 miles @ 80# < 60 min
The Big Hart Flightline Run
3 miles: Goal < 21 min
Plates on plates on plates...
A. Trap Shrugs B. Farmers Carry C. Overhead CarryD. Pushups
Pushups: 6 sets of 25 @ 1 min intervalRest 4 min... Maxout: 2 min
Pullups: @ 1 min interval .. Regular 2 x 6 ..Chinup 2 x 5 .. Wide 2 x 4 .... rest 4 min and maxout
Round 1 Round 250 30400m 200m400m 200m50 50
*Do round 1 with 25# plates, round 2 with 45#
Core: @ 1 min interval.. situps 3 x 20.. flutter kicks 3 x 15Rest 4 min... Maxout 2 min
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Gilligan’s Island of Suck
Mon
Calisthenics
Tues
PullupsReps: 2/4/6/8/10
RegularChinups
Wide Narrow
Wed
ThursTrack workout: 6 sets: no walking
Run 800m: Goal < 3:15Light Jog 3 min
Fri
30 minute recovery run@ 60% effort----------------
Stretch 20 minutes
Pushups15/30/45/45/45/30/15
Up to 2 min rest between sets
Core3 rounds:
Situps 50Flutter Kicks 50Crunches 50
3 sets: Side crunches 60 PS 1 min side plank PS
Swimmers 30
Rest... Stretch... Foam Roll.. Epsom salt bath... Scurve
Sandbag Getups: 50 PS
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