Performance intermediate day one and two ✅ wow soreness is still a problem. I haven't done heavy deadlifts in years. My legs felt like lead, but somehow still hanging onto productive status. Now spooky coffee with the sunrise!

Monday motivation | Spartan Project 300 You joined this community because you wanted something to change. Keep that promise to yourself today. Get your workout in. Make time for your meals. Follow the plan even when your schedule gets difficult. Those decisions add up—and so do the ones you keep putting off. You don’t have to be the strongest person here. Bring effort, be willing to learn, and take responsibility for your progress. We’re here to help you get better. Let’s start this week with some accountability: What are you committing to this week? Put it in the comments, then come back Friday and tell us how you did. Let’s get to work. Challenge dropping in less than hour - we will start putting them up earlier - like Sunday night!!!!!! Frank

October 12–18 Last week, we tackled 300 pull-ups. This week, we’re switching things up. Your challenge: Accumulate intentional movement throughout the week AND try at least 1 activity you don’t normally do. 🎯 PICK YOUR LEVEL 🟢 BASE: 150 minutes ⚪ STANDARD: 300 minutes 🔴 BEAST: 450 minutes 💪 WHAT COUNTS? Walking, running, lifting, cycling, swimming, hiking, yoga, Pilates, mobility, sports, or any other intentional movement. YES, your regular workouts count! 🔀 HERE’S THE TWIST Try at least 1 activity outside your normal routine. 🏋️ Always lift? Try yoga or swimming. 🏃 Always run? Try strength training. 🚶 Always walk? Try cycling or Pilates. 💪 Do everything? Pick something you’ve neglected. Even 10 minutes of something different counts. 📋 THE RULES ✅ Pick your level. Adjust if needed. ✅ Accumulate minutes over 7 days. No daily minimum. ✅ Mix activities. Your normal workouts count. ✅ Try at least 1 activity you don’t normally do. ✅ Modify as needed. Walking, seated exercise, and low-impact options all count. ✅ Recovery matters. Don’t push through pain or add unnecessary training. ✅ Track your minutes honestly. A missed target doesn’t erase your effort. No equipment or special app required. Just track your minutes on your phone, watch, or a piece of paper. Report your progress in your regular Friday check-in and share your final total here after the weekend. The challenge is optional and doesn’t affect Active 300 status. 👇 YOUR TURN! Drop 2 things in the comments: 1️⃣ BASE, STANDARD, or BEAST? 2️⃣ What’s the NEW activity you’re trying? Get moving. Try something different. Have some fun with it. LET’S GO, PROJECT 300! ⚔️💪

300/300 done as of 8pm yeaterday. Back, biceps and neck are feeling it.

The video says it all. But I wasn't feeling particularly motivated today. Tired. Rainy day. And then I thought "You can't do this to yourself the FIRST WEEK after you signed up." So, I went for a walk in the rain. Beautiful trails and I'm excited to go back there.