The first forty days of discipline was a great success with many PAX becoming more intentional in putting in the work and eating better. The results speak for themselves. Several PAX have lost the equivalent of a ruck sack. I am not a mathematician but I would approximate that our attendance at AO’s in our region have increased by at least 9000 percent. Hopefully most of those habits have stuck with you. If so, the fitness and diet part of this challenge should be the easy part.
This 40 day initiative begins on April 29th and ends on June 7th. (Start it out at the Coconut Horse for that first post of the challenge)
EXECUTIVE SUMMARY:
1. Workout a minimum of 5 xs per week from April 29th through June 7th.
Don’t eat sweets, soft drinks, or junk food. Four cheat meals. You can earn more. Don’t drink alcohol or limit it to one or two drinks. Hold yourself accountable by journaling your efforts.
- Cherish your M: Take your wife out on at least two dates in the forty days.
- Bring at least one FNG to a workout in these 40 days. For every three FNG’s, you get a cheat meal. #AlwaysbeEH’ing. If you EH a guy who posts and you aren’t there, that is a 50 burpee penalty #nojoke
- Acts of Service: Do something for someone else daily with no expectation of anything in return. Be grateful you get to do it. Encourage others. Lead or participate in a service project. Make a point to introduce yourself to someone you don’t know. Journal your efforts (honor system) Extra credit if your 2.0’s watch your example and/or participate.
- Read a book.
Why?
Your fitness is important and you are pushing the rock. You workout with your brothers in the shieldlock. You are blessed to continually strive to experience all 3 F’s and you know that when you are striving to be your best, you need to share it. Be the example. Be the man you know you were made to be.
Now for the fine print….
Fitness:
You must workout a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model. Any workout that is a minimum of 30 minutes counts. This could include running, cycling, rucking, any F3 workout or workout you put together at home. Two a day workouts count. Example, you complete an F3 bootcamp in the morning and a minimum 30 minute run in the afternoon=2 workouts.
Diet: You still cannot have Mountain Dew T-Square. No other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc. You know what your food vices are so stay away from them. Fast food is allowed if it is salad or chili and unsweetened tea or water…you get the idea. If you defile a chicken foot in a blender and claim that is nutritious, you are automatically DQ’d (I’m talking to you Gastone!)
Protein shakes within 30 minutes of ending the workout. Get some protein powder and a shaker bottle and make it a habit. Drink more water. You will be working out more and this will help you recover.
You are allowed four cheat meals. Your choice but they must be named and claimed. If you work out more than 5 times per week, you can claim an extra cheat meal. An example is a couple of slices of pizza but don’t blow it on a whole pizza. Even though you will be getting the workouts in you can’t out train a bad diet. Remember you can earn more by bringing in 3 FNG’s or going on a date with your M.
Alcohol: I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink. However, I am not recommending anything here. Moderation and limit yourself to one day a week if you have to have it.
You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only. I use the “notes” on my IPhone since I always have it with me. I journaled all my workouts on my phone in 2017. It is helpful to look back and see types of workouts, two a days, and extra credit workouts that make journaling worth it. You can also see where you failed to work out and why. It is a good habit. I also saw where I was injured and what I did to modify workouts until I was healed up.
Journal what you are grateful for and start with your M. Try not to take her for granted. Chances are she is the best thing that ever happened to you. As Will Munny (Clint Eastwood) said in Unforgiven, “I ain’t like that no more. I ain’t the same, Ned. Claudia, she straightened me up, cleared me of all that drinking and killing and such” (I know that isn’t totally accurate but that is how I like to remember it). If she likes to stay home, stay home and spend time without distactions. Write her notes…send her flowers…cards…Text emoji’s are nice but they don’t count. If you are on a date with your wife, you can eat a free cheat meal. If you don’t have an M, be nice to your dog. (If this isn’t in your comfort zone and your M is taken aback in your sudden change in behavior, it will probably be amusing so share it with your bros)
If you missed an opportunity to bless someone by an act or gesture of kindness, try not to miss the opportunity the next time.
Read a book that would do you good. Make it about something that interests you or inspires you. You have the time.
Give it away. Think about that friend that you have mentioned F3 to many times. You know he needs it so get him out. And then do it to someone else. Pick them up. Post with them. If they post and you aren’t there, you will do 50 burpees the next time you post. I am sure the Folsom crew won’t mention that you failed to post with your FNG on their Slack channel or group text.
Be grateful for your family. Be the example for your kids. Push the rock and hold yourself accountable. Give it away. Realize it isn’t about you. Serve others. Be the best you can be. Maybe we will all be a little better in June because we will be intentional about it. Make positive change in yourself and make it contagious.
It all begins Sunday so prepare yourself and plan!
