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10 000 steps a day for 3 days
100 consecutive Burpees
Atlas stone over yoke (115# women/ 180# men)
Become a BFSF member or refer a friend who signs up
Buy one of Ryan's T-shirts
Climb Peg Board- at least 2 holes each arm (without feet touching the floor)
Consume 96 oz. of water at least 10 days.
Cut out carbonation for 10 days in a row.
Cut out enriched flour for 10 days (bread baked goods flour tortillas etc)
Cut out sugar for 10 days in a row
Death Crawl x 10
Eat sufficient protein 10 days in a row. (100 g. women/ 150 g men)
Log at least 7 days of Meals into My Fitness Pal or Stupid Simple Macros
Make it to the gym at least 3 days ea. week (4 weeks)
Meal prep at least 3 healthy meals in advance consisting of lean protein vegetables grain and healthy fat
PR one of your lifts (women by 10 lbs./ men by 20 pounds)or more.
Schedule a one on one session with any trainer
Schedule a tempering session with Cory
Tag @Black Flag Strength and Fitness and your trainer at least once per week (for 4 weeks)
Turkish getup one on ea. arm (75# men/ 45# women)
Viking Row x 2
Walk your dog at least 30 min. 10 times this month.
With permission from your trainer bring a friend to class
Write a testimonial and rate BFSF on FB or Google
for his trip to Iceland
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B
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O
10 000 steps a day for 3 days
100 consecutive Burpees
Atlas stone over yoke (115# women/ 180# men)
Become a BFSF member or refer a friend who signs up
Buy one of Ryan's T-shirts
Climb Peg Board- at least 2 holes each arm (without feet touching the floor)
Consume 96 oz. of water at least 10 days.
Cut out carbonation for 10 days in a row.
Cut out enriched flour for 10 days (bread baked goods flour tortillas etc)
Cut out sugar for 10 days in a row
Death Crawl x 10
Eat sufficient protein 10 days in a row. (100 g. women/ 150 g men)
FREE
Log at least 7 days of Meals into My Fitness Pal or Stupid Simple Macros
Make it to the gym at least 3 days ea. week (4 weeks)
Meal prep at least 3 healthy meals in advance consisting of lean protein vegetables grain and healthy fat
PR one of your lifts (women by 10 lbs./ men by 20 pounds)or more.
Schedule a one on one session with any trainer
Schedule a tempering session with Cory
Tag @Black Flag Strength and Fitness and your trainer at least once per week (for 4 weeks)
Turkish getup one on ea. arm (75# men/ 45# women)
Viking Row x 2
Walk your dog at least 30 min. 10 times this month.
With permission from your trainer bring a friend to class
Write a testimonial and rate BFSF on FB or Google
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This bingo card was created randomly from a total of 25 words.
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