PATRIOT CHALLENGE 2024

Day 31 Patriot Challenge VetSTAR Daily Fitness Challenges presented by Classic Chevrolet of Grapevine, Texas - US #1 Chevy Dealer:

1. Take the GallantFew Azimuth Check™ and compare your results to the initial baseline of your functional fitness from the beginning of the Patriot Challenge to see how far you have come!

2. Reflect on your progress and goals over the past month. Create a plan for continuing to grow and develop in each fitness area (emotional, physical, spiritual, professional, and social) going forward. Attend one of our VetSTAR Orientation Sessions to see if GallantFew's VetSTAR Coaching may be right for you. These meetings are held on Zoom every Wednesday at 5 pm ET and the first Saturday of each month at 3 pm ET. Register at https://gallantfew.org/vetstar.

3. Tell us the three aspects of the Patriot Challenge that stood out most. Send us a message, drop it in the comments, or email us. We want to hear from you!

Day 30 Patriot Challenge VetSTAR Daily Fitness Challenges presented by Classic Chevrolet of Grapevine, Texas - US #1 Chevy Dealer:

1. Read about SGT Thomas MacPherson at https://arsof-history.org/fallen/2012_macpherson_thomas.html.

2. Complete the “Tommy Mac” WOD.

2 Rounds

• 12 Burpees
• 12 Squats
• 12 Pushups
• 12 Squat Jumps
• 12 Jumping Jacks

Day 29 Patriot Challenge VetSTAR Daily Fitness Challenges presented by Classic Chevrolet of Grapevine, Texas - US #1 Chevy Dealer:

1. Rest, Recover, Reflect. Write down two ways you have improved mentally, physically, or in some other way this month. Share your improvements with us on the Pledge It Community page.

2. Complete 15 minutes of active rest, such as stretching and mobility exercises. https://www.youtube.com/watch?v=Kq1RZFV5tM4

Day 28 Patriot Challenge VetSTAR Daily Fitness Challenges presented by Classic Chevrolet of Grapevine, Texas - US #1 Chevy Dealer:

1. Read about CPT Jennifer Moreno at https://foundationforwomenwarriors.org/jennifer-moreno-captain-u-s-army/

2. Complete the “Jenny” WOD

5 Rounds

• 20 Hands overhead squats
• 20 Lunges
• 10-second sprint

Day 27 Patriot Challenge VetSTAR Daily Fitness Challenges presented by Classic Chevrolet of Grapevine, Texas - US #1 Chevy Dealer:

1. Watch Medal of Honor Recipients SSG. David G. Bellavias Speech. https://www.youtube.com/watch?v=LRXrEiBeOXo

2. 15 minutes of active rest, such as stretching and mobility exercises. https://www.youtube.com/watch?v=Kq1RZFV5tM4

Day 26 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @USAA Small Business Insurance http://usaa.com/smallbusiness:

1. Read Medal of Honor Recipient LT. Michael Murphy’s story at https://www.navy.mil/MEDAL-OF-HONOR-RECIPIENT-MICHAEL-P-MURPHY/.

2. Watch Lone Survivor’s depiction of Michael Murphy played by Taylor Kitsch, who sacrifices himself to establish communication to call for help. https://www.youtube.com/watch?v=c7Hls1E-N6g&t=258s. Lone Survivor Mike Murphy's last scene *Warning contains explicit content*

3. Attempt or complete the Murph Challenge!

• 1 Mile Run
• 100 Pull Ups
• 200 Pushups
• 300 Squats
• 1 Mile Run

Day 25 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @USAA Small Business Insurance http://usaa.com/smallbusiness:

1. Watch “The Man in the Arena” speech by President Theodore Roosevelt. Write down and share with us two ways in which the speech resonated with you on your fundraising page. https://www.youtube.com/watch?v=A311CnTjfos

2. 15 minutes of active rest, such as stretching and mobility exercises. https://www.youtube.com/watch?v=Kq1RZFV5tM4

Day 24 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @USAA Small Business Insurance http://usaa.com/smallbusiness:

1. Read Army SGT Zachary Tellier’s story at https://thefallen.militarytimes.com/army-sgt-zachary-d-tellier/3079787

2. Complete the “Zachary Tellier” WOD (Scaled)

• 5 Burpees
• 5 Burpees, 10 Incline Box/Bench Push-Ups
• 5 Burpees, 10 Incline Box/Bench Push-Ups, 10 Lunges
• 5 Burpees, 10 Incline Box/Bench Push-Ups, 10 Lunges, 20 Sit-Ups
• 5 Burpees, 10 Incline Box/Bench Push-Ups, 10 Lunges, 20 Sit-Ups, 30 Air Squats

Day 23 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @USAA Small Business Insurance http://usaa.com/smallbusiness:

1. Read Eddie Loredo's story HERE.

2. Complete The “Loredo” WOD (Scaled - if additional scaling is needed, please do so)

3 Rounds for Time:

• 24 Air Squats
• 24 Push-Ups
• 24 Walking Lunge Steps
• 400-meter run/walk

Day 22 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @USAA Small Business Insurance http://usaa.com/smallbusiness:

1. 15 minutes of active rest, such as stretching and mobility exercises. https://www.youtube.com/watch?v=Kq1RZFV5tM4

Day 21 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @USAA Small Business Insurance:

1. Watch this video of Simon Sinek on helping others. https://www.youtube.com/watch?v=9MQXqpQtzaE

2. Do something great, no matter how small! Go for a 30-minute walk, bring a small trash bag, and wherever you are walking, the goal is to leave it better than you found it!

Day 20 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @USAA Small Business Insurance:

1. Show our people we care. Bring in coffee, fruit, donuts, or bagels to your office as an act of appreciation and gratitude.

2. Desk Workout: Complete 5 rounds of three upper-body, three lower-body, and three core exercises from the linked list. https://www.healthline.com/health/fitness/office-exercises

Day 19 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @synovus:

1. Start your day with a 15-minute meditation or time of stillness and quiet. https://www.youtube.com/watch?v=QMCIR-e9D5Q

2. Sweat Sunday: Challenge yourself with 70 pushups, 70 situps, and 70 Body Weight squats. Go at your own pace, but make sure you challenge yourself!

--The GallantFew Team

Day 18 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @synovus:

1. Go for a mindful 30-minute walk or light jog in nature or your neighborhood. Reflect on how the first half of May went and what you can do to improve the second half.

2. Watch this video on how mindfulness empowers us. How Mindfulness Empowers Us: An Animation Narrated by Sharon Salzberg

3. 15-minutes of active rest such as stretching or mobility exercises- video.

Day 17 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @synovus:

1. Make three healthy meals from scratch, or if cooking is not an option, choose the healthiest take-out options. Follow this healthy takeout guide. https://www.health.com/food/healthy-takeout

2. Watch this video on healthy eating: How to get healthy without dieting | Darya Rose | TEDxSalem. https://www.youtube.com/watch?v=3__CcskNkDs

3. The Hump Day Hike: Find a local trail or park and go for a 40-minute walk.

Day 16 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @synovus:

1. No phones allowed for this one:

Write a handwritten letter or note of encouragement to someone who you know has been going through a rough patch.

As an added challenge if you are mailing your letter - walk to the nearest post office or park in the furthest parking space at the post office to mail your letter.

2. Thursday 10's: Complete 3 Rounds of 10 Body weight squats,10 Pushups (Substitute with desk pushups if need be; lean on your desk and execute pushups), 10 Chair Dips, and a 10-second plank.

Day 15 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @synovus:

1. Set aside 10 minutes in the morning to center yourself and reflect on your objectives and priorities for the week. What can you accomplish within the next 72 hours?

2. Get outside for a 30-minute walk after dinner.

Day 14 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @synovus:

1. Cardio Tuesday. Get in 60 minutes of cardio today. Walk, run, bike, row, climb, stairs; it is up to you.

2. Pay it Forward. Watch the video on the philosophy of paying it forward. https://www.youtube.com/watch?v=URwXr144hlI

3. Do an intentional kind act for someone, no matter how small. Give a compliment, say thank you to a first responder, buy a stranger’s coffee - just do it!

Day 14 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @synovus:

1. Meditation 10 mins. https://www.youtube.com/watch?v=X2OaMAUEPXM

2. Read about the history of the Medal of Honor. https://www.cmohs.org/medal/timeline

3. Challenge yourself: 60 pushups, 60 situps and 60 Body Weight squats. Go at your own pace but make sure you challenge yourself!

Happy Mother's Day!

Day 12 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @mgmthelawfirm:

1. Call your Mom. Texts and cards do not count. Prayers do count. Be intentional.

2. Watch the Andrew Huberman video on gratitude: NEUROSCIENTIST: Everyone Is Practising Gratitude Wrong! https://www.youtube.com/watch?v=ph1BuMRFJ88

3. Forgive a mother in your life. No one is perfect. We cannot always forget, but we can forgive.

Day 11 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @mgmthelawfirm:

1. Go for a mindful 20-minute walk or light jog in nature or your neighborhood. Use this time to reflect on your purpose and direction in life.

2. Watch this video on thought: Sam Harris basically unlocks the secret to life. https://www.youtube.com/watch?v=891MOyYBadY

3. 15 minutes of active rest such as stretching or mobility exercises: https://www.youtube.com/watch?v=Kq1RZFV5tM4

Day 10 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @mgmthelawfirm:

1. Make two healthy meals from scratch, or if cooking is not an option, choose the healthiest take-out options - Follow this healthy take-out guide.

2. The TGIF Hike: Find a local trail or park and go for a 30-minute walk.

Day 9 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @mgmthelawfirm:

1. Thursday 10’s: 2 Rounds of 10 Body weight squats,10 Pushups,10 Chair dips, and 10-second Plank.

2. Text or email a message of encouragement to someone who has been going through a rough patch.

Day 8 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @mgmthelawfirm:

1. Set aside 10 minutes in the morning to center yourself. Reflect and re-evaluate your goals and priorities for the week. Write them down to stay on track throughout the week.

2. Watch Matthew McConaughey’s video on Journaling at https://www.youtube.com/shorts/s80PyFxD6kM

3. Get outside after dinner and go for a 20-minute walk.

Day 7 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @mgmthelawfirm:

1. Desk Workout: Complete 3 rounds of three upper-boy, three lower-boy, and one core exercise from https://www.healthline.com/health/fitness/office-exercises.

2. Take the GallantFew Azimuth Check to assess your functional fitness at https://gallantfew.org/azimuthcheck.

Day 6 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @mgmthelawfirm:

1. Workout. 50 pushups, 50 situps, and 50 squats. Go at your own pace, but make sure you challenge yourself!

2. Meditation 5 mins - watch this video for guided assistance.

Read about the history of the Gold Star and Reflect on your gratitude for the sacrifice of others here.

1. Watch Admiral Ret. William McRaven's 2016 University of Texas commencement address. https://www.youtube.com/watch?v=yaQZFhrW0fU

2. Inspire and do something great no matter how small. Go for a 10 Minute walk, bring a small trash bag and wherever you are walking the goal is to leave it better than you found it!

3. Write a thank you letter to someone that you are grateful for and who has impacted you in a positive way.

1. Go for a mindful 10-minute walk or light jog in nature or your neighborhood. Use this time to reflect on your purpose and direction in life.

2. Broaden Your Horizons: Sign up for a new class, it could be a workout, painting, drawing, anything to get you out of your comfort zone.

3. 15 minutes of active rest such as stretching or mobility exercises– https://www.youtube.com/watch?v=Kq1RZFV5tM4.

Day 3 Patriot Challenge VetSTAR Daily Fitness Challenges presented by @iceshaker:

1. Make one healthy meal from scratch, or if cooking is not an option, choose the healthiest take-out option – Follow this healthy take-out guide: https://www.health.com/food/healthy-takeout

2. Watch this video on the mindset of Kobe Bryant. Write down the 1 thing that stuck out most and how you can apply it to your life. https://www.youtube.com/watch?v=VSceuiPBpxY

3. Take a Hike: Find a local trail or park and go for a 20-minute walk.

Patriot Reminders:

Build your team. Add new members to your team throughout the month. We have two price options to fit any budget.

Raise funds for GallantFew. The easiest way to raise money is to share your individual fundraising page on social media. Contact us if you need fundraising ideas.

VetSTAR Daily Challenges. Daily Challenges are posted at 5 pm ET the day prior on the Patriot Challenge Daily Challenges tab.

Incentives. Earn GallantGear by logging 155 miles and raising funds to support Veterans. See Patriot Challenge 2024 incentives here.

Facebook Community Page. Post your social media photos here and on your own accounts with the hashtag #patriotchallenge.

The GallantFew Team

Patriot Challenge VetSTAR Daily Fitness Challenges presented by @iceshaker:

1. Write down your favorite quote and put it where you will see it daily. On your car dashboard, on your bathroom mirror, on your desk, etc.

2. The Thursday 10: 1 x Round of 10 Body weight squats, 10 Pushups (Substitute with desk pushups if need be, lean on your desk and execute pushups), 10 Chair dips, 10-second Plank.

Patriot Reminders:

Build your team. Add new members to your team throughout the month. We have two price options to fit any budget.

Raise funds for GallantFew. The easiest way to raise money is to share your individual fundraising page on social media. Contact us if you need fundraising ideas,

VetSTAR Daily Challenges. Daily Challenges are posted at 5 pm ET the day prior on the Patriot Challenge Daily Challenges tab.

Incentives. Earn GallantGear by logging 155 miles and raising funds to support Veterans. See Patriot Challenge 2024 incentives here.

Facebook Community Page. Post your social media photos here and on your own accounts with the hashtag #patriotchallenge.

The GallantFew Team

Challenges:

Set the tone for the month and Patriot Challenge.

Take the GallantFew Azimuth Check for an initial baseline for your functional fitness. Save your password. We will do an azimuth Check at the close of the Patriot Challenge to see how far you have come!

Set aside 10 minutes in the morning to center yourself and reflect on your objectives for the week. Write them down to stay on track throughout the week.

Watch this video on the mindset of Tom Brady. Write down the 3 key aspects that you took away from the video and how you can apply them to the week, and the month of patriot challenge.

Get outside after dinner and go for a 10-minute walk.