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10 000 steps a day for 3 days, 100 consecutive Burpees, Atlas stone over yoke (115# women/ 180# men)5 reps, Become a BFSF member or refer a friend who signs up, Buy one of Ryan's t-shirts for his trip to Iceland, 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, Sign up for "Day of the Dead" Highland Games at FitCon or Tactical Strength Challenge, 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