This is the whole standard, written out. Nothing in here changes. Read it once. Then you never have to decide anything again. Five things, every day. All five or the day does not count. Four out of five reads exactly the same as zero, because it is. 1. THE GREATNESS WORKOUT Carrying load. 45 minutes. The clock starts on your first rep, not when you walk into the garage. Warm-up counts. Scrolling between sets does not. The load starts at 10kg. Same for every man, whatever you weigh. Vest, pack, dumbbells, kettlebells, barbell. Whatever you have. Where you are heading is 10% of your bodyweight. That is a target on your profile, not a gate on your day. You are never red for being under it. Does not count: stretching, mobility, a sport, or a class that is mostly cardio. 2. THE GREATNESS WALK Vest or pack on. 45 minutes. Unbroken. A separate session to the workout. Two 25 minute walks do not add up to one, because the point is the unbroken block, not the total. Does not count: steps you took through the day, walking the dog with nothing on your back, or a treadmill stroll while you answer emails. 3. THE GREATNESS PLATE Every meal. All day. One slip is a red day. In: meat, eggs, fish, poultry, fruit, honey, sweet potato. Out: dairy. All of it. Milk, cheese, yoghurt, cream, butter, and whey protein. Whey is the one men get wrong. They count a shake as protein instead of as dairy. It is dairy and it breaks the day. Vegetables are your call. You do not need them. If you want them, have them. Fasting counts. A day you ate nothing is a green day for this pillar. Travel days, long drives, a day that got away from you. Eating nothing never breaks the standard. Snacks that work: biltong, jerky, hard boiled eggs, tinned fish, fruit, honey. 4. THE GREATNESS WATER Four litres. Minimum. Every man, whatever you weigh. Electrolytes are encouraged and they still count toward the four. At this volume you need them. Not water: coffee, tea, and anything with calories in it.

In here, men are ranked by what they did today. Not by what they weigh. Weight is an outcome. It shows up late and some weeks it does what it wants. Effort is an input. It shows up daily and it takes orders from you. So the only leaderboard in here measures the thing you can go and do something about tonight. You do not have a discipline problem. You have a system problem. Most dads who find this have already tried four programs. You know what to do. You own the app, you read the book, you can name the macros. That was never the problem. Every program handed you a set of tools and made you the coach. Pick the workout. Log the food. Motivate yourself at nine at night with a kid still awake down the hall. You already spend every decision you have on work, on your wife, on your kids. There is nothing left over. So the coach quits first, and then you blame the man instead of the setup. Wrong bloke. Wrong problem. WHAT THIS IS Five things. Every day. All five or the day does not count. A weighted workout. A weighted walk. Animal-based food. Water. And one photo a day of you doing it. The photo does not have to be the mirror. Mid-workout works. Out on the walk works. It just has to be you, and it has to be that day. You do not decide a single part of it. It is written before you wake up. Your job is to do it and post it. THE TWO NUMBERS Your streak. Days in a row with all five. Miss one and it goes to zero. Your total. Every green day you have ever logged. It never resets. The streak gets you off the couch tonight. The total stops you walking away when you break. Because you will break. And the morning after, you are standing on every day you already earned, and the only thing in front of you is tomorrow. THE RANKS You earn them by streak. Nobody is given one and nobody buys one. Facing Greatness. Chasing Greatness. Demanding Greatness. Living Greatness. Greatness Personified. Your rank stays hidden until day 30, so you earn it before you wear it. At day 126 you take the name of this company. You do not buy Demanding Greatness. You become it.

One post a day, in Daily Log. That is how the day gets banked. There is no app and nothing to sync. The post is the log. THE FORMAT Copy this exactly. It matters, because the board reads these posts. Day 1. All five. That is the whole post. Then attach your photo. Swap the number for whatever day you are on. Nothing else needs to be in there. WHAT COUNTS AS ALL FIVE A weighted workout. A weighted walk. Greatness plate. Water. And the photo. All five, or the day does not count. There is no four out of five. THE PHOTO It does not have to be the mirror. (Though recommended) Mid-workout works. Out on the walk works. Sweaty and showing the work is best of all. It has to be you, and it has to be that day. IF YOU MISSED ONE Do not post. A missed day is not a post that explains itself, it is just no post. Your streak goes to zero and your total keeps everything you already earned. Then you start again tomorrow at day one. Nobody is going to chase you about it. The board just knows. IF YOU WANT MORE TO SAY Say it in General discussion. That is what it is for. Daily Log stays clean so the board can read it. One post, one day, one photo. Lachlan "Keep The Streak" Farley