The week’s task — three SACAs.
A SACA is a Self-Assigned Captain’s Action — you pick it, you own it, you ship it. Each takes 20–30 minutes, and any one completes the week — do all three if you want to go deeper. Open the PDF for the print version; the full text lives here too.
🖨️ Print this week — the one-page Week Runner (PDF)
WEEK 2 · SACA 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 · SACA 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 · SACA 3
Automate Your Weekly Body Review
One body line a day in the Captain's Log. Sunday reads it back.
The Log you raised in Week 1 is the instrument — this week it earns its keep. One line a day about the temple (sleep, training, fuel), then a standing Sunday rhythm that reads the week and hands you ONE change, not ten.
Action checklist
- Add a daily body line to your Captain's Log — one sentence: sleep, training, fuel, energy.
- Set a recurring Sunday-evening trigger (Calendar event, or a 'Body review' Habitify habit).
- Sunday: paste the week's Log lines into Claude: "Flag the ONE change with the highest return."
- Log that change as the coming week's Habitify habit. Next Sunday, read the Log and repeat.
THE LOG IS THE SAIL
Week 1 raised the Captain's Log; this week it starts pulling. A captain who logs the temple daily never has to guess why he's tired — and one change a week is unrecognizable in a year.
SCRIPTURE SIT
1 Corinthians 6:19–20 — "Your body is a temple… glorify God in your body." Stewardship is a rhythm, not a sprint.
Open task PDF →
