“250 YEARS OF DOMINANCE” – Hero WoD

Theme: Celebrating the 250th Birthday of the U.S. Army (est. June 14, 1775)
Structure:
Broke it into 5 combat eras—each one representing a major period in the Army’s proud history. Each era had 50 reps worth of exercises. Total: 250 reps of PAIN and PRIDE.

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🦅 1. Revolutionary War (1775–1783) – “The Founding Fight”

Theme: Grit, survival, guerrilla warfare.

🔻 Do:
• 50 Hand-Release shoulder tap Merkins – Representing the resolve to rise up under fire.

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⚔️ 2. Civil War (1861–1865) – “Brother vs Brother”

Theme: Division, unity, and endurance under brutal conditions.

🔻 Do:
• 50 Walking Lunges – March like a soldier through the mud of Antietam.

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🌍 3. World Wars (1917–1945) – “Global Grit”

Theme: Trench warfare, mechanized combat, global brotherhood.

🔻 Do:
• 25 Burpees
• 25 Big Boy Sit-ups

Burpees = chaos of Normandy. Sit-ups = grit in the trenches. 50 reps of pure willpower.

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🏞 4. Vietnam & Cold War (1955–1991) – “Jungle Fire”

Theme: Guerrilla combat, stealth, survival in hostile terrain.

🔻 Do:
• 50 SSHs – Get that heart rate jacked in the jungle.

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🐫 5. Modern Conflicts (1991–2025) – “Desert Resolve”

Theme: Precision, high-tech warfare, and relentless pursuit of freedom.

🔻 Do:
• 25 Man-Makers
• 25 Flutter Kicks (4-count)

Man-Makers = boots on ground, heavy gear. Flutter kicks = core tight, mind sharp.

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