WEEK ONE FITNESS PLAN

This fitness plan can be used for trainees without a current plan or with a low level of physical fitness.

It is recommended all workouts begin with a warmup/stretching routine

Session 1

5 sets:

5x Push-up
10x Sit-up
15x Squat
Rest 30 seconds

3 sets:

10x Superman Back Extension
10x Two-count Flutter Kick

Session 2

6 sets:

12x Alternating Lunge (6 each leg)
6x Plank Walk-up
6x Lateral Lunge
6x Plank Walk-up

2 sets:

25x Leg Raise
25x Sit-up

Session 3

4 sets:

Burpees 30 seconds
Rest 30 seconds
Squat 30 seconds
Rest 30 seconds
Burpees 30 seconds
Rest 30 seconds
Isometric Squat Hold 30 seconds

4 sets:

6x Bird Dog (each side)
6x Superman Back Extension

Session 4

15 minutes of:
Sprint 15 seconds
Walk 30 seconds

THE WILL IS THE WEAPON

Guerrilla warfare is a contest of wills above all else. Each side is attempting to break their opponents’ will to continue the conflict. Where conventional state forces have the benefit of numbers, heavy weaponry and massive logistics chains, irregular forces have their discipline and devotion to the cause.

History has shown time and again that these things cannot be defeated. Bullets can’t destroy an ideology, or the will of men to fight and sacrifice for their people. As long as one fighter remains alive to struggle and proselytize, the cause remains alive as well. As long as one man is willing to light the path to victory, he will rally people to his cause. An occupying force can resort to the total destruction of the people in order to pacify their resistance, but the more they resort to such measures, the more they strengthen the resolve of the resistance and erode their own political will.

Times change, along with methods and equipment; but the will to fight is eternal. It is the distant torch in the darkness lighting the sure path to victory. As long as the path is kept, defeat is impossible. The flame can never be extinguished.

Food-Post Outpost
Food pictures, food memes, recipes, international food related banter. Top tier posts will be shamelessly stolen for the channel @FoodPosting.
Don't be a fat-ass. Burn the calories you consume.
https://news.1rj.ru/str/FoodPostOutpost

Some suggestions on food storage for a family for one year: 100 lbs of flour, 200 lbs of rice, 100 lbs of pasta, 120 lbs of dried beans, 16 lbs of peanut butter, 160 lbs of sugar, 12 lbs of honey, 12 lbs of maple syrup, 100 lbs of oats, 12 lbs of jam, 40 qts of olive oil, 240 lbs of dry milk, 48 cans of evaporated milk, 4 lbs of baking powder, 4 lbs of baking soda, 2 lbs of yeast, 20 lbs of salt, 2 gallons of vinegar, 20 lbs of dry soup mix, and plenty of spices

For now on we will use Hashtags to classify all the content we get and share, so later we will make telegraph's of each one.

#Media ( recomended general YouTube, Telegram, webs, books etc..)

#Social ( community building , social tools, family life, women etc.. )

#Health (illness, hygiene, medical assistance etc..)

#Defense (weapons, training, security etc..)

#Fitness (exercise, martial arts, unarmed self-defense etc..)

#Culture (history, homeschooling, tradition etc..)

#General_Skills (eveything else)

#Character (self improvement, discipline , mindset etc...)

#Supplies (food, gardening, cooking, water etc..)

#Survival_skills (hiking, bushcraft, etc...)

#Tech (privacy, computer things etc..)

#Economy (financial, invest, workforce etc..)

#Equipment (tools, devices etc..)

#DIY (Do it yourself, Restoration, scrap refurbishment, metalurgy etc..)

If you click on them you will access every post with that #.

10 Non-Power Tools You Need for Survival

1. Cross-cut saw
2. Hacksaw
3. Standard Hand Saw
4. Large Hand Drill
5. Small Hand Drill
6. Battery-free Battery Tester
7. Battery-free Circuit Tester
8. Hand-powered Grinding Wheel
9. Hand-powered Air Pump
10. Scythe

https://news.1rj.ru/str/arbeitmachtfree/1364 #Equipment

What if instead of throwing a walltext at this channel every time that I update this I paste it into a pastebin and just post the link

https://news.1rj.ru/str/westernmasculine/1799 #Supplies