Good morning! Alright, Friday recap; this week has been very challenging as far as personal life. I was on call last night at my job and this morning till just a few minutes ago, my next work shift starts in 15min. I was also on call Tuesday evening till Wednesday morning. Wedsnesday was supposed to be my only day off but i worked my 2nd job that day. So ive just been feeling overwhelmed with my work schedule. This week my soon to be sister in law had an ultrasound because shes pregnant with twins. She found out that one of the babies died. Its been tough on them. My brother has been a wreck trying to process this. My best friends mom was admitted to the hospital I work at and is not doing well at all. Im struggling to find the words to help my best friend or give her peace during this difficult time. I maintained 2/3 of the promises to myself. I was able to listen to the Bible for 4 days this week for 30min. So i exceeded the promise to myself of 3 days. I was able to cook 3 meals this week using whole ingredients but was only able to eat 2 of them because I was on call at my job and had to leave home to head closer to the hospital. I managed to workout 2 days before the start of my shift, so I was deficient 1 day. I did try and make up for it with walking laps for an hr at my daughter's gymnastics practice. I am struggling with the 300 pull challenge, but im off work today at 3:15 and plan on getting the reps in between now and Sunday. It will get done. I hope you're all having a happy Friday and I hope you guys were able to knock out some of your goals/promises this week! Keep up the good work! 💪

Friday check-in. 3 questions. 1. Did you get every session in? Yes, I’m still not convinced this is the path I want…..may switch. 2. Could you talk on every run segment? Yes 3. Any shin, knee, foot, or Achilles pain the next morning? No

What are some everyday things you do to make your day a little harder? Parking further away or using the floor the biggest distance for you? Taking the stairs instead of the elevator? Squats at your desk? For me, I now work back in a high rise bldg with 16 floors and I’m on 9. So I park 2 floors down in the sub-basement and discovered the stairwell that goes all the way up!

⚔️ PROJECT 300 SKOOL — WEEK 1 CHALLENGE BRING YOUR RECEIPT: THE 300 PULL CHALLENGE First week. First challenge. This is not about who is the strongest person in the group. It’s about starting where you are, choosing the right level, putting in the work, and proving to yourself that you can follow through. THE GOAL: Accumulate 300 quality pulling reps by the end of the week. Nobody has to be able to do a strict pull-up yet. Pick the version that matches your level: • Inverted / TRX rows • Band-assisted pull-ups • Machine-assisted pull-ups • Negative pull-ups • Strict pull-ups • Weighted pull-ups Break the 300 up however you want: 50 reps × 6 days 100 reps × 3 days Small sets throughout the week A few sets after each workout It doesn’t matter how you get there. JUST GET THERE. The point of this challenge is that everyone can participate, regardless of fitness level. The person doing TRX rows is working toward the same goal as the person doing weighted pull-ups: GET STRONGER. And remember: QUALITY REPS COUNT. EGO REPS DON’T. Before you start the challenge, do one max-quality set using the variation you plan to use. Write that number down. That is your starting point. At the end of the week, after completing your 300 reps, test yourself again using the same movement. Your first Project 300 lesson: ESTABLISH THE BASELINE. PUT IN THE WORK. TEST YOURSELF AGAIN. PROVE PROGRESS. Every rep this week is another deposit. Every workout is another receipt. At the end of the week, I don’t want to hear what you planned on doing. I want to see: 300 / 300 ✅ Don’t tell us what you’re going to do. BRING YOUR RECEIPT. ⚔️ Post videos and send your comments . We will have a LIVE on Wednesday at 10am (Eastern To Address all questions) PROJECT 300 SKOOL STARTS NOW. (Participation is voluntary and at your own risk. Consult a qualified healthcare professional before beginning any exercise program, especially if you have a medical condition or injury. Stop exercising if you experience pain, dizziness, chest discomfort, or unusual symptoms.

Don’t pick the number you wish you could hit. Pick the number you can promise.