The three tasks.
Each takes 20–30 minutes. Open the PDF for the print version; the full text lives here too.
WEEK 2 · TASK 1
Weekly Movement Practice
3× strength + 2× walking. On the calendar. Not a wish.
Your body is the boat. The bootcamp doesn't make you a different man if you can't carry your wife's groceries up two flights of stairs.
Action checklist
- Open Claude. Give it your current state honestly — last gym session, current weight, any injuries.
- Ask for a 4-week plan:
- 3 strength sessions per week (compound lifts, ~30 min each)
- 2 walking sessions per week (~30 min, brisk)
- 1 rest day, Sabbath
- Put every session on the calendar this week. Not next week. This week.
- Track it. Show up imperfectly.
IF YOU'RE A BEGINNER
Start lower than you think. The win is showing up 5× this week. Not impressive numbers. Just consistent reps.
SCRIPTURE SIT
1 Corinthians 6:19–20 — "Your body is a temple of the Holy Spirit. Glorify God in your body." The temple needs maintenance.
Open task PDF →
WEEK 2 · TASK 2
Captain's Meal Plan
Protein-forward, one-week plan. AI drafts. Whoever shops collaborates.
Most family captains lose this battle by 6pm because they didn't decide at 9am. Today: a one-week meal plan that defaults to protein, not pizza.
Action checklist
- Open Claude. Tell it the household — kids' ages, any allergies, budget reality.
- Ask for:
- 7 dinners, protein-forward, ~30 min prep each
- A grocery list grouped by store section
- 2 lunch defaults (sandwiches, leftovers, etc.)
- One "easy night" — accept that night exists
- Hand the draft to whoever does the shopping. Collaborate; don't dictate.
- Stock the pantry by Monday.
SCRIPTURE SIT
Proverbs 31:15 — A wise household plans meals. The captain participates in the planning, not just the eating.
Open task PDF →
WEEK 2 · TASK 3
5-Night Sleep Audit
Log 5 nights. AI summarizes. Fix one variable next week.
Sleep is leadership compounded. Most men diagnose by feeling, which is the worst possible instrument. Today: 5 nights of data, then one decision.
Action checklist
- For 5 nights, log briefly (Notes app or paper):
- Time to bed, time awake
- Caffeine cutoff time
- Screen cutoff time
- Stress level 1–10
- How rested you feel in the morning, 1–10
- On Saturday, paste all 5 nights into Claude. Ask for patterns and the ONE variable to change.
- Implement that one change next week. No others.
ONE VARIABLE
Change five things at once and you'll know nothing. Change one thing and you'll know the truth in a week.
SCRIPTURE SIT
Psalm 127:2 — "He gives to his beloved sleep." Treat the gift like a gift, not an obstacle.
Open task PDF →
