Free. Start today.
7 Rules.
90 Days.
No Days Off.
I built this because I needed it. Seven rules, every day, for 90 days. Miss one, that's a strike. Three strikes and you're back on Day 1. You don't need to join anything to start. Drop your email below and go.
Free to join. No credit card. Leave any time.
Omar Thaher
I'm running the same 90, right alongside you
Seven rules. Every day. No days off.
About an hour a day on training days. No gear beyond a shower and shoes. Every rule is a yes or no, never a “try to.”
Rise on your word
Pick your wake time on Day 0. Get up at that time every day. No snooze.
Get cold
Cold water every day, shower or plunge. Days 1 to 30: 2 min. Days 31 to 60: 3 min. Days 61 to 90: 5 min.
Move every day
Train 45 minutes at least 4 days a week. Every other day, walk 30 minutes outside, indoors if it is unsafe.
Eat on plan
Write your eating plan on Day 0 and follow it. No cheat meals. No alcohol.
Guard your mind
No lusting. No gooning.
Be still
10 minutes of prayer, scripture or silence. Then write one thing you are grateful for.
Show up
Mark the calendar, or snap a pic of your training, your walk, or your meal. Any proof from today counts.
3 strikes, you restart
Miss a rule on any day, that's a strike. Three strikes and you go back to Day 1. The man who restarts is honoured, not shamed.
Body photos stay private, just for you, on Day 0, 30, 60 and 90.
The rules never change. The cold does.
Phase 1 · Days 1 to 30
Foundation
2 min cold
Phase 2 · Days 31 to 60
Forge
3 min cold
Phase 3 · Days 61 to 90
UNBRKBLE
5 min cold
Day 90 is the only exit. Three strikes anywhere in the three phases sends you back to Day 1. Finish, and you open into Keep the Standard: pick 3 of the 7 rules to keep for life, and check in weekly instead of daily.
Day 0: five steps.
- 1Pick your wake time.
- 2Write your eating plan in one paragraph.
- 3Take your private Day 0 photo, and weigh in if you want. Nobody sees it but you.
- 4Write your why: the promise you keep breaking.
- 5Post "Day 0. I'm in." on the board. Day 1 is tomorrow.
If you miss a rule.
That's a strike. Call it yourself: post “Strike 1” on the board. Nobody polices this, keeping the count honest is the whole point.
Three strikes and it's Day 1 again: “Restart. Attempt #2. Day 1 tomorrow.” Restart within 24 hours and you keep your attempt count.
Lying about a strike is the only way to actually break this.
Safety first
Check with a doctor before starting if you have a heart condition, high blood pressure, or any medical condition. Doctor's orders win: swap in what they allow and it still counts. Sick or injured, Rules 2 and 3 drop to a 10 minute walk or stretch, and cold is paused during a fever. Resting while sick is not a strike.
The challenge is free. Complete. Always.
Paid membership never unlocks the rules. It unlocks me directly, the tools, and the people who finish.
| What | Free group | Paid, $10 Founding |
|---|---|---|
| The 7 rules, Day 0 guide, restart rule | Yes | Yes |
| Daily Check In board and Wins board | Yes | Yes |
| Tracker | Printable 90 day PDF | Interactive Planner |
| Me | One post a week | Morning Letter + Members Live (Tue) |
| Guides | Rules PDF | 2026 weight loss guide |
| Finishing | Finisher shoutout post | Finisher Wall, featured in content |
| After Day 90 | Run it again | Keep the Standard track |
Who this is for.
- You’ve said "I’ll start Monday" more times than you can count.
- You’ve quit something like this before, by week two.
- You’ve got a 9 to 5, maybe kids, no gym membership, and you’re done using that as the excuse.
- You want proof you can post, not just a number only you ever see.
- You want structure around faith, without a sermon.
Not for you if
- You’re chasing a weight loss number. One is never promised here.
- You want a softer version with cheat days built in.
- You’re not willing to call your own strikes. That’s the part that actually makes this work.
Free. No credit card.
Start Day 0. Day 1 is tomorrow.
Drop your email and I'll send the Day 0 steps and the rules PDF right now. No cohort to wait for, start today.
No spam, no daily emails beyond what you choose. One click to leave.
Questions people ask first.
Free, complete, always: all 7 rules, the Day 0 guide, the restart rule, the Daily Check In board.
Paid, $10 Founding, adds me directly: the Morning Letter, Members Live, the interactive Planner, the Finisher Wall.
Paid never unlocks the rules. Only the people and tools around them.
Stop breaking
your own word.
The men who feel worst about this in five years aren't the ones who took a strike. They are the ones who quit after it. Start Day 0 today. Day 1 is tomorrow.