What I’m feeling / thinking: Feeling good. The task now is to remain composed and disciplined through the coming days. Consistency of mindset matters as much as action. What I’m focused on: Family and health. Both require presence, care, and deliberate attention. Obstacle and plan: The obstacle is myself. The plan is self-correction refine habits, sharpen discipline, and lead with clarity.

I care for my body with discipline and restraint. I move, nourish, and rest with intention. Time passes, but neglect does not rule me. I age with strength, clarity, and self-command.

🏆 DARU STRONG GAMES — SEASON 1 RESULTS Season 1 of the Daru Strong Games is officially complete. This wasn’t about luck. It was about discipline, consistency, contribution, and execution. Hundreds showed up. Many stayed consistent. But only a few separated themselves. 🔟 TOP 10 — SEASON 1 WINNERS In no particular order, here are the Top 10 competitors of Season 1: Each of you demonstrated: • Daily engagement • Training accountability • Community contribution • Alignment with the values of Daru Strong You earned this. 👉 I’ll personally be reaching out to each of you to coordinate and send your rewards. 🔥 THE PLAYOFFS BEGIN 🔥 Now—this is where things level up. Out of the Top 10, the Top 4 have officially advanced to the Daru Strong Games Playoffs. 🏁 TOP 4 — PLAYOFF QUALIFIERS • Seth • Matt • Megan • Tevita Over the next 4 weeks, these athletes will compete in a playoff format where points will be earned through: • Elevated consistency standards • Higher contribution expectations • Leadership within the community • Execution under pressure This phase is about who can sustain excellence, not just start strong. ⚔️ WHAT THIS MEANS • The bar is higher • The margin is smaller • The standards are tighter Only one will take the top position. And Season 2 is already coming—with more structure, higher stakes, and bigger rewards. If you weren’t in the Top 10: This isn’t a loss—it’s feedback. Re-commit. Sharpen your process. Show up daily. The Games reward those who train for life—not attention. Daru Strong Games Playoff Time. Stay focused stay disciplined and let’s continue progress.

What I’m feeling / thinking: Feeling good and fully focused on the task at hand. Clarity brings efficiency, and efficiency drives results. What I’m focused on: Creating programs with optimal exercise prescription. Precision in planning leads to better adaptation and performance outcomes. Obstacle and plan: Time and energy are limited resources. The plan is to work more efficiently and stay disciplined with calorie intake and optimal meal timing so output remains consistent.

Goal: Sustain explosive power under fatigue without losing mechanics Energy System: Glycolytic (Lactic) ⏱ Total Session Time: ~50 minutes --- 🔹 Warm-Up Time: 8–10 min Dynamic hips, trunk, elastic prep Finish warm, breathing controlled, ready to move fast. --- 🔹 Main Work — Lactic Power A1| Build ankle stiffness Time: ~5 min Banded Pogos — 4 × 15 Rest: 30–45s Intent: Fast ground contact, elastic stiffness, CNS wake-up. --- B1-B2| Hip Power + Ground Transitions Time: ~10–12 min Banded KB Swings — 5 × 8 Sit-Outs — 5 × 10 Rest: short between movements, 60s between rounds --- C1-C2 | Upper + Total Body Power Time: ~12–15 min Banded Explosive Push-Ups — 5 × 10 Single-Arm KB Snatch — 5 × 10 KB Drags — 5 × 10 Rest: 60s after full sequence --- D1 | Upper + Total Body Power Time: ~5–6 min Med Ball Overhead Slams — 5 × 8 Rest: 45–60s --- ➡️ Total Time: ~45–55 min (target ~50 min) Power late in the round. Clean reps. No wasted work.