This was my morning routine today. If your neck feels jammed… Mid-back stiff… Rotation slow… Punches heavy but not snappy… You don’t need more stretching. You need glide. Here’s the 30-minute fascia flow I ran through this morning to restore spinal movement, reconnect breath, and bring snap back into the system. --- 🔹 PHASE 1 — Downshift the Nervous System (5 mins) Crocodile Breathing – 2 mins Prone. Nose inhale. Expand ribs 360°. Slow controlled exhale. Segmental Cat–Cow – 6–8 slow reps Move one vertebra at a time. No rushing. Control the wave. Goal: reduce tension and restore spinal articulation before loading the day. --- 🔹 PHASE 2 — Thoracic & Neck Glide (10 mins) Quadruped T-Spine Rotations – 3 x 6/side Hand behind head. Rotate from mid-back. Thread the Needle – 2 x 8/side Reach under then open wide. Smooth rhythm. Neck CARs – 2 x 3 each direction Slow circles. Tall posture. No collapsing. Goal: free up the upper spine so rotation comes from the right place. --- 🔹 PHASE 3 — Integrate the Sling Systems (10 mins) Half-Kneeling Rotational Reach – 3 x 6/side Ribs stacked over pelvis. Breathe through rotation. Slow Bear Crawl – 3 x 20–30 sec Opposite arm and leg. Controlled steps. Standing Spinal Waves – 2 x 6 Roll down vertebra by vertebra. Stack back up. Goal: connect everything before intensity hits later. --- 🔹 PHASE 4 — Light Elastic Activation (5 mins) Split Stance Rotational Pulses – 2 x 20 sec/side Tall Kneeling Med Ball Chest Throw – 3 x 5 Light load. Focus on snap. No med ball? Fast band punches. Goal: restore recoil without frying the nervous system. --- Breath reduces guarding. Segmental control restores glide. Rotation hydrates fascial lines. Crawls connect the chains. Elastic work brings back snap. This is how I start the day. Stay fluid. Stay dangerous.

Community Announcement — A New Chapter Begins This March 2026 Starting this March, I’m making a meaningful change to our Skool community. As part of my almsgiving for Lent, the community will become completely FREE for EVERYONE. This decision comes straight from my mission: to make truthful, practical, and formative knowledge accessible and affordable for all. What’s changing • The community will now be called The Lyceum, named after the school founded by Aristotle • The majority of classroom coursework will be free • A small number of special courses may be offered for $5, purely as a donation for instructor appreciation • No one will be charged to learn, grow, or participate moving forward What The Lyceum stands for Just as Aristotle’s Lyceum explored: • life and biology • ethics and virtue • metaphysics and logic • reasoned thought and dialogue Our Lyceum will continue to dive deep into: • physical practices and training philosophy • discipline and habit formation • communication and leadership • integration of mind, body, and meaning This is not just content. It’s a classroom for formation. My only ask This is my gift to you. In return, I ask one thing: • Share this community with those who need it • Help contribute by inviting others who are seeking direction, discipline, and growth Knowledge multiplies when it’s given freely. Thank you for being part of this journey.

I’m reminded today that progress is not linear, it is situational, but you are not limited by anything or anyone except what you give power to. Even in the deepest valleys there’s still steps that can be made, keep taking one at a time and you’ll get there! Stay rooted in faith, take every thought captive and subject it under the Lord and don’t settle! 🙏🏾

Here’s a 12 week progressive block of pure conditioning training. Enjoy! https://docs.google.com/spreadsheets/d/1h59P_xsOTruIatqGFyPTP-_FdHfSCJ0d/edit?usp=drivesdk&ouid=103269857852394826884&rtpof=true&sd=true

Raising the Standard This space is evolving. This Daru Strong Club was never meant to be a content feed or motivational fluff. It exists for people who want to train to a higher standard physically, mentally, and spiritually. Going forward, this is no longer a low-barrier entry point. It is the starting line for deeper work. Because of that, new members will now join at $79/month only (no tiers) starting next week. If you’re already here, nothing changes. You’re locked in at your current rate. You earned that by being early and aligned with the mission. What to expect inside: - Clear doctrine, not noise - Training and discipline as a way of life - Early access to workshops and intensives - Priority consideration for the new Right of Passage program This isn’t about growing numbers. It’s about raising the standard. If you’re here, you belong here. If you’re new and feel called to the work, the door is open — intentionally.