The why: S&S treats the mind and body together: mental health therapy alongside physical therapy, occupational therapy, nutrition, strength and conditioning, and yoga. Full workout: 10 rounds: 8 burpees, 12 squats, then 4 slow box breaths (in for 4, hold for 4, out for 4, hold for 4). Quick version: 5 rounds.

The why: The S&S team has more than 150 years of combined military and first responder experience. Each round is 150 reps. Full workout: 2 rounds for time: 50 squats, 40 sit-ups, 30 alternating lunges, 20 push-ups, 10 burpees. Quick version: 1 round.

The why: "That others may live" is the pararescue motto of Co-Founder Steve Nisbet, a retired Air Force Pararescueman. Today's S&S alumni lives it: after getting care herself, Hannah now fights for others to get theirs. Full workout: 5 rounds: run 400 m, 20 push-ups, 20 flutter kicks (4-count), 20 squats. Quick version: 3 rounds. Today's S&S alumni spotlight: Hannah · U.S. Air Force · 17 years "It was the beginning of deep healing for me and realizing I deserved care too. It also inspired me to support and advocate for others to get the care and support they need, which keeps me busy outside of the military. I don't accept 'I don't deserve it' from anyone. Shields & Stripes taught me everyone deserves it."

Day 2 · Mon, Nov 2 · 3 + 9 The why: The program is three weeks in person, followed by nine weeks of telehealth at home. That's 12 weeks. Full workout: 12 rounds: 3 burpees, 9 push-ups, 12 squats. Quick version: 6 rounds. For anyone needing a significantly modified version, aim for 12 minutes of a workout of your choice Comment below and tell me what inspired you to join the challenge 👇

The why: Applications open today for the spring 2027 program. Eight participants will be selected for the program that starts March 8. It's free, and no diagnosis is required. Know someone who's been waiting for this? Send them the application: https://shieldsandstripes.org/application Full workout: 8 rounds for time: run 200 m, 8 push-ups, 8 squats, 8 sit-ups. Quick version: 4 rounds. 👉 Write down your time. You'll do this again on Day 19. Today's S&S alumi spotlight: Lindsey · U.S. Air Force · 15 years active duty and still serving "The Shields & Stripes program was honestly a major turning point for my marriage and relationship with God. The program has shown me the importance of being able to live more confidently understanding that my trauma might live with me forever, but it doesn't have to control or define me. Almost five years later, I'm still using the tools Shields & Stripes has given me to recenter during times of hardship." Comment below when you've finished this workout and bonus points for posting about it on your socials and inviting people to join this month!