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Crystal Connard

@cryssiedawn

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Spartan Project 300 OG
🫡 @300hardway
Jeremiah 29:11 🩷🎀
🌎💍@billconnard
💕// Haylee was here

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🛡️ PROTECT 300 “2” 🛡️

Let’s get one thing straight…

Project 300 “2” does NOT officially start on October 1st.

The real 200-day Project 300 “2” journey begins 1/1/27.

So what is October 1st?

It’s the prep work before the work.

Right now is training camp for training camp.

The next few months are about building the foundation that will allow me to attack Project 300 “2” from Day 1.

🏋️ STRENGTH
Build the foundation. Get stronger. Prepare the body for what’s coming.

🔥 DEKA SPECIFIC
Practice the movements. Build work capacity. Get comfortable with longer blocks.

🏃 ZONE 2
Build the engine. Develop the endurance needed for the long haul.

🧘 MOBILITY
Move better. Recover better. Prepare the body to handle 200 days of work.

💥 CORE
Build the armor. Develop the strength and stability to keep everything connected when fatigue takes over.

This phase isn’t about going all-out.

It’s about building the machine.

Because when January 1st, 2027 arrives…

The excuses are gone.
The foundation is built.
The engine is ready.
The body is prepared.

And that’s when the REAL WORK begins.

PROJECT 300 “2”

🛡️ 10/1/26 — THE PREP
⚔️ 1/1/27 — PROJECT 300 “2” BEGINS
🔥 200 DAYS — LET’S SEE WHAT WE’RE CAPABLE OF

The shield is up.

The countdown is on.

Will you be ready?

@cryssiedawn , @dargansammy , @tronix_ocr , @the_jay_cash , @bossmom143 , @jcollins052006 , @riselikesutton @frank_sepe @zraz @300hardway

#project300 #hardway #challengeaccepted✔️ #builtnotgiven #discipline

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🔥 Project 300 might be officially over, but the work NEVER stops. 🔥

The finish line was just a benchmark. Pod 6 is staying locked in, pushing the standard, and refusing to coast. On top of our daily baseline programming, we are stacking extra work with our August DEKA Add-Ons Challenge!

Every day this month, we’re tacking on targeted DEKA functional movements—from SkiErg, Tank pushes, and RAM burpees to farmer’s carries and wall-overs—to build serious endurance, power, and grit.

We aren’t just maintaining; we are building momentum. We’re laying the foundation right now for what’s coming next...

🗓️ 01 / 01 / 2027
PROJECT 300: PART 2

Check out the August calendar below, stack these movements onto your daily training, and let’s keep putting in the work. Who’s riding with Pod 6 this month? 👇💪

@300hardway @frank_sepe @zraz
@cryssiedawn , @dargansammy , @tronix_ocr , @the_jay_cash , @bossmom143 ,, @riselikesutton @jcollins052006

#project300 #challengeyourself #keeppushingforward #notstoppingnow #deka

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They day you plant the tree is not the day you eat the fruit.
1% better every day, let’s go.

#300hardway #project300 #spartan #deka

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Project 300: Beyond the 200 Days 🚀

What happens when the first episode wraps? You keep the momentum going.

With Project 300 (Episode 1) officially in the books, the biggest question floating around is: What now?

The answer is simple: We keep moving. The finish line of one challenge is just the starting line for the next. While the lead coaches @frank_sepe @zraz are behind the scenes cooking up some incredible new challenges for Episode 2, the work doesn’t pause. Consistency doesn’t have an off-season.

For me, the next chapter is all about refinement, growth, and targeting a massive new horizon. My focus is shifting forward:

* Leaning out & toning up 🔥
* Building raw strength & deep endurance 🎯
* Unlocking better mobility to elevate my Taekwondo game 🥋
* And the big one... The Spartan DEKA Ultra next July. 🏆

Yes, that ultimate test is a full year away. But an ultra-endurance beast like that demands every single drop of preparation. It requires building a bulletproof mindset and a body that refuses to quit, and that prep starts right now. Every day counts.

Today was Day 2, day 1 being a TKD session.

Back to basics with heavy compound movements, intense supersets, and dedicated mobility work. The foundation for next summer is being poured today.

Episode 1 proved what we are capable of. Now, it’s time to see how much further we can push the limit. Whatever your next goal is—lock it in, execute, and let’s keep moving forward together.

Who is staying on the grind with me? Let’s get to work! 💪💥

@300hardway @spartan @tronix_ocr @riselikesutton @bossmom143 @cryssiedawn @dargansammy

#project300 #hardway #challengeaccepted✔️ #ownyourhealth #discipline

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Project 300 - day 200

Forged in fire, this shield tells a story of sweat, grit, and an iron will. This wasn’t just a challenge; it was my ‘Project 300,’ a crucible that reshaped my entire mind and body. ⚔️🔥
“Day 1” was a humble starting line: a 2:40 plank, 1:23 deadhang, and a 12:14 mile. But through relentless consistency, look at the evolution: a 6:16 plank, a 1:47 deadhang, and an 8:59 mile—shaving off over 3 minutes. Dropping my 30-burpee time from 3:12 to 1:51 is concrete proof of what happens when you refuse to quit.

But the numbers on the bronze only scratch the surface. My mobility exploded, my endurance hit new heights, and I even locked in a massive 4:04 50lb weighted plank. This overhaul poured fuel into my Taekwondo journey, helping me advance two belt ranks and medal in several events at my first tournament! 🥇🥋

The momentum kept rolling with my first Deka Mile and Deka Fit, and the Trifecta is locked in my sights next.

But make no mistake—I am not done yet.

I am officially committing to the ultimate challenge: the Deka Ultra next summer. The road to that starting line will demand everything, and the training starts right now.

Huge thank you to @frank_sepe @zraz @drlarapence @realjoedesena @300hardway @spartan for making this an unbelievable experience!

Huge shoutout and thank you to pod 6 @tronix_ocr @riselikesutton @dargansammy @bossmom143 @cryssiedawn @the_jay_cash @jcollins052006 for pushing forward and always making it a good time! You guys are awesome!

Also a thank you to @simplysourdoughbread.co for being there to listen to all the craziness and supporting me these past few months. Oh and the little dude…but he’s not old enough for IG 😆

This has been a total physical, emotional, and mental transformation. Find your Day 1, show up, and build your own legacy. AROO! 🛡️💥

#project300 #hardway #challengeaccepted✔️ #ownyourhealth #builtnotgiven

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The Fire Inside Doesn’t Have an Off Switch

200 days….
For some, that’s a finish line. For the warriors of Project 300, it was nothing more than a warm-up.

Look at what we’ve built, what we’ve endured, and what we’ve conquered. If anyone thought we’d hit day 200, take a bow, and quietly pack it in—they don’t know the blood, sweat, and absolute grit that flows through this collective veins. We didn’t come this far just to come this far.

The battlefield is still burning, the hunger is only growing, and our resolve has never been sharper. We are standing shoulder-to-shoulder, looking at everything we’ve overcome, and we are unified in one clear message: We are not done yet.

IT’S NOT OVER UNTIL WE SAY IT’S OVER.

This isn’t the end of a chapter; it’s the launchpad for the next era. 200 days was just the foundation. Now, we build the empire.

Lock back in. Steel your resolve. The mission continues, and we dictate the finish line.

Let’s move.

@frank_sepe @zraz @300hardway
@cryssiedawn ,@dargansammy , @megan.mulroe , @tronix_ocr r, @the_jay_cash , @bossmom143 , @jcollins052006 , @riselikesutton

#project300 #hardway #keepitgoing #notdoneyet💪

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After a day or so of rain, I remember the sun cooking us, sweat burning my eyes, and bruises bruising more. Then it hit me: I’m a 44-year-old married father of two … voluntarily forward rolling and pencil rolling toward a moving target for no apparent reason. What’s not to smile about?

📸 @eschultz #spartandeathrace

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Project 300 - the final week 😔

Still working, still getting better and no plan on slowing down after day 200. It’s been a life changing experience!

Pod 6, let’s finish as strong as we started!
@frank_sepe @zraz @drlarapence @tronix_ocr @riselikesutton @the_jay_cash @jcollins052006 @dargansammy @cryssiedawn @bossmom143 @megan.mulroe

#project300 #hardway #challengeaccepted✔️ #builtnotgiven #discipline

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Project 300 DEKA fit training:

Throughout project 300 I’ve done a lot of burpees. Really…a lot. I still hate them but every once in a while they can be fun. Also, this is something that I never could have done at the start of these 200 days. My first deka fit is this Friday and I am ready to go!

@frank_sepe @zraz @300hardway @riselikesutton @tronix_ocr @cryssiedawn @bossmom143 @jcollins052006 @the_jay_cash @dargansammy @megan.mulroe

#project300 #hardway #dekafit #challengeaccepted✔️ #burpeesburpeesburpees

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Project 300: Remember why you started. 🏃‍♂️💨

If you’ve been watching my stories, Pod 6 is tackling the Flintstones Challenge during the month of July. That means a 3-mile run/walk, 300 crunches, 30 burpees, and 30 lunges every single day.

Today, I got a massive reminder of my “why”—the exact reason I push myself daily.

As I was getting geared up, my son asked where I was going.
“I’m getting ready for a run,” I told him.
Without missing a beat, he looks up and goes, “Me too?” 🥹

Before I knew it, he was swapping into workout clothes, double-checking that his Sonic watch was locked in on step mode, and since I was strapping on my weighted vest today, he decided he obviously needed a weighted backpack of his own to match Dad. 🎒👟

Was our 3 miles fast? Not even close.
Did it get my heart rate into my peak training zone? Nope.

But that wasn’t the purpose of today. Today was a beautiful reminder to slow down and enjoy the process. It was about having pure fun, making memories, and getting a workout in with my favorite little training partner.

Lead by example. They are always watching! 🦾❤️

@cryssiedawn, @dargansammy, @megan.mulroe, @tronix_ocr, @the_jay_cash, @bossmom143, @jcollins052006, @riselikesutton @frank_sepe @zraz @300hardway @drlarapence @spartan

#project300 #flintstoneschallenge #dadlife❤️ #likefatherlikeson #leadbyexample

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Last month of Project 300 and Pod 6 isn’t slowing down!

LETS GO
@cryssiedawn , @dargansammy , @leiserrj, @megan.mulroe , @tronix_ocr , @the_jay_cash , @bossmom143 , @jcollins052006 , @riselikesutton @frank_sepe @zraz @300hardway

#project300 #hardway #challengeaccepted✔️ #unbreakable #builtnotgiven

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🛡️ Lead by Example: The Pod 6 Pyramid Challenge 🛡️

I’ve been watching so many of our incredible Project 300 members absolutely crush it this weekend. From the grueling mental grind of the Hurricane Heat, to the relentless vertical climb of Mt. Sparta, and the sheer grit of the Death Race—the inspiration is flowing heavy.

Seeing everyone test their absolute limits made me realize I couldn’t just sit on the sidelines. I decided it was time to lock in and tackle a challenge of my own right at home.

For all Pod 6 members who aren’t currently out there battling it out in a race this weekend, this one is for you:

📋 The Challenge: Bench Press & Push-Up Pyramid
The Weight:
Men: 135lb Bench Press & Push-Up
Women:65-95lb Bench Press & Push-Up

The Protocol: A pure pyramid ladder climbing all the way up to 10 reps of each.

The Rule: Total focus, zero downtime. Keep moving back and forth between the bench and the push-up until the ladder is complete.

No matter where you are, there is always a way to get after it and keep building. Massive respect to everyone tackling the big events this weekend—let’s keep that momentum rolling!

Who is setting the pace today? Let’s work.
@cryssiedawn , @dargansammy, @megan.mulroe , @tronix_ocr , @the_jay_cash , @bossmom143 , @jcollins052006 , @riselikesutton @300hardway @frank_sepe @zraz

#project300 #hardway #challengeaccepted✔️ #unbreakable #builtnotgiven

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