But the real story isn't the number—it's leaning up and looking more muscular. It's the backache that disappeared. It's my wife noticing now.
The scale is just data. The mirror and the comments? Those are results. #FACETS

✅The progression: 20 lbs → 25 lbs → 30 lbs
✅10 weeks.
✅Zero missed days.
✅7.5 lbs lost.

Now every ruck feels like a workout. My wife is noticing. Casual comments are coming. Slow is smooth. Smooth is fast. #FACETS

She sees me every day—watched 10 weeks of daily rucks, The 15 Sisters, the whole journey. But gradual change is invisible until it's not.

Then one day she looks at you differently.
That's when you know it's real.

#FACETS #StayInTheGame"

No commute.
No equipment setup.
No waiting.
Just immediate, legitimate training stimulus.

#Rucking #FACETS

Put on boots.
Throw on 30-lb pack.
Walk out the door.
Instant workout.

#Rucking #FACETS #Wellness #PatAndCharlie

Keep showing up.

#FACETS #Wellness

10 weeks of rucking:
20 → 30 lbs (50% increase)
174 → 166.5 lbs (7.5 lbs lost)
0 missed days
0 injuries

Progressive overload + daily consistency = results you can sustain. #FACETS

10 weeks, 10k+ steps, rucksack and 3 miles/day.

Zero missed days.
Shoulders sound.
Nothing complained.
7.5 lbs gone.

This is what progressive overload looks like when you engineer it right. #FACETS #Rucking

Week 1: 20 lbs
Week 5: 25 lbs
Week 10: 30 lbs

#Rucking #StrengthBuilding #FACETS

I was starting my day with a 1,000-calorie "Breakfast Bomb" and didn't even know it.

No protein. No fiber. Just metabolic sabotage.

I did the math so you don't have to. See how I refactored my morning ritual to drop 7.5 lbs in 8 weeks: https://youtu.be/d_ux2zE76dE

#FACETS #MetabolicHealth #PatAndCharlie #AuditYourLine

Most fitness plans assume you have 2 hours a day and a private chef. #FACETS is different. It was forged in the control room of a high-stakes professional life where time is the scarcest resource.

https://youtu.be/aM0pmDWlq60
#PatAndCharlie #SystemsArchitect #WellnessProtocol

Ever wonder why your "harmless" breakfast sabotages your health? I broke down the 1,000-calorie sabotage & my 8-week #FACETS protocol that dropped 7.5 lbs. It's time to refactor.

https://www.patandcharlie.com/the-thousand-calorie-sabotage-how-a-harmless-breakfast-broke-my-protocol-and-how-to-spot-yours/

Every movement day gives me a chance to see the whole neighborhood … one mile at a time. Fitness is just familiarity with your terrain. #Walking #FACETS

I’ve always had “nice” arms and “bird legs.” Now the bottom half is finally getting its comeback tour. Balance is a practice. #Rucking #ExerciseWalking #FACETS

Death starts in the legs. Strap on a pack and walk. Simple, effective and a holistic hedge against declining mobility.

#Rucking #FACETS

#Rucking is the lower-body workout most men never knew they were missing.
Calves, hamstrings, glutes, and (surprise) quads all wake up and decide to stay.
No gym required. Just weight on the back and miles on the legs.

#PatAndCharlie #FACETS #RuckingFixesLegs

Pat & Charlie is a wellness framework built by a systems architect. We teach FACETS: Fasting, Aromatherapy, Calisthenics, Exercise Walking, Tea and Sanctuary. It’s not self-care. It’s audit-grade resilience. #TeaLife #FACETS #PatAndCharlie

Mô hình Canonical JSON xác định định dạng JSON ổn định, quyết định cho trạng thái AI. Đảm bảo đầu vào giống nhau → JSON byte‑for‑byte giống hệt, hỗ trợ cache, diff, replay, kiểm thử snapshot & tránh vendor lock‑in. FACET tuân thủ chuẩn này để tăng tính tái tạo và tuân thủ. #CanonicalJSON #AI #Facets #Deterministic #JSON #AICompliance #CôngNghệ #JSONChuẩn #AI #ĐịnhDanh

https://dev.to/rokoss21/canonical-json-model-2p8o