October was Keep the Promise. November is finding out where you stand. 3 baseline tests. 2 days. Week of Nov 9. You vs. you. You'll test a few times again in 2027. 🔁 This week, Grip & Grit is your rehearsal. Finish your last session at least 48 hours before Day A. 🔒 Pick your lanes and keep them ▪️ Push-ups: floor, knees or bench. Record bench height in inches and your chest target. ▪️ Grip: dead hang or farmer's carry. ▪️ Mile: outdoors or treadmill. Same setup every time. Record your hang bar, carry weight and course, or mile route or treadmill and incline. 🗓️ Timing ▪️ Day B is 48 to 72 hours after Day A. ▪️ Each test day replaces a hard session. Never test after a hard session. ▪️ Leave at least 48 hours before and after Day A without heavy pressing, pulling or carries. Same for Day B and hard intervals or heavy leg work. 💪 Day A Warm up: 5 to 8 min. Shoulders, wrists, scapular push-ups. Push-ups, 1 set: Chest touches a target, like a rolled towel. Hips don't sag. Stop at your first broken rep. Record completed reps. Rest: 5 to 8 min. Grip, 1 attempt: Your score is time. Pick your lane: 🔹 Dead hang: Thumbs around the bar, shoulders down, no swinging. Clock starts when your feet leave the floor. Ends when your grip opens or your shoulders ride up and stay there. 🔹 Farmer's carry: Use the heaviest weight you carried in Grip & Grit. Skipped Grip & Grit? Take the dead hang. Equal weights, 1 in each hand. Walk back and forth on a flat, straight course measured and marked at both ends. Clock starts when both weights leave the floor. Ends when either weight touches down. Record your weight per hand and the distance between markers. Finish: Easy walk. 🏃 Day B 1 mile for time. Run, walk or both. It all counts. 🎯 Your track benchmark Strength and Performance: Log 1 benchmark already in your program. Don't add a workout. Keep the spacing rules above. ▪️ Strength: main lift, top set at RPE 8. No 1-rep max. Log the lift, load and reps. ▪️ Performance: a race simulation or race intervals you already have. Log total time and splits.

Grip & Grit 💪 Spartan Project 300 Weekly Challenge Two weights. Five minutes of carrying. Three sessions this week. Your goal: accumulate 300 seconds of farmer’s carries per session, on three separate days within seven days. Leave at least one day between sessions. Here’s how it works: ▪️ Grab two dumbbells or kettlebells of equal weight—one in each hand. ▪️ Walk tall with your arms at your sides, core engaged, and controlled steps. ▪️ Carry for 20–60 seconds at a time. Set the weights down and rest as needed. ▪️ Keep adding your carry time until you reach 300 seconds—five minutes. Rest time does not count. Example: 30 seconds carrying + 30–60 seconds resting, repeated 10 times. Take longer rests if needed. Choose a weight that challenges you while allowing you to stay upright and in control. Start lighter if you’re new to carries. End the set before your posture or grip breaks down. Walk—don’t run. ✅ Complete three sessions. ✅ Record your weight per hand and total carry time. ✅ Post your results in the Project 300 SKOOL community after each session. Share a photo or short clip, too. Your check-in can be as simple as: “Session 1 complete: 25 lb per hand. 10 × 30 seconds. 300 seconds done.” Who’s in? Comment “Grip & Grit” Comment below Choose weight by control, not a fixed number. Use a 30-second test carry before starting: - Novice: Start light. You should finish 30 seconds walking tall, breathing normally, and holding both weights securely—with enough left to continue another 10–15 seconds. - - Advanced: Choose a heavier load that makes the final 10 seconds challenging while keeping the same posture, steady steps, and secure grip. - Too heavy: You’re leaning, shrugging, taking uneven steps, or your fingers are slipping open. Lower the weight. Too light: You could easily carry it for another full minute. Increase slightly on the next set. Use equal weights in each hand. The goal is to accumulate five minutes with good form—not carry to failure.

The next block of the program you're already running is up. 14 programs in all. ✅ Strength, Endurance and Performance: Block 2 is live at Beginner, Intermediate and Advanced. DEKA STRONG, MILE and FIT: Block 2 is live. ✅ Foundation: Block 3 is live. Longer runs. Hills show up. 1 run a week gets a little harder. ✅ New: DEKA ATLAS. 10 heavy zones. No running. 30 minutes on the clock. 8 weeks, 2 levels. Check the entry bar first. ✅ Which one's yours? - Finished Block 1, deload week included? Open Block 2 of the same program, same level. - On Foundation and done with Block 2? Open Block 3. - New here? Start at Block 1. Nobody's grading you on where you start. - Not done with your current block? Finish it. The next one will wait. Find them in Classroom → Programs. Each program page has every block. Save yours to your phone so you're not hunting for it at 6am. On iPhone, tap Share, then Add to Home Screen. On Android, tap the 3 dots, then Add to Home Screen. Questions about which block or level fits you? Drop them below or hit up me or @Frank Sepe . Let's get i!!!!!