Ok guys, I’m probably the oldest and most out of shape of all those on the team. If I can do some of these challenges, I know you all can do them far better. Please join!

The why: Alumni report 29% fewer PTSD symptoms, 28% fewer depression symptoms and 27% fewer anxiety symptoms (self-reported program data). Full workout: 3 rounds for time: 29 squats, 28 sit-ups, 27 push-ups, run 400 m. Quick version: 2 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 👇