1.26.16 – Daily – A little bit more..

Today I wanted to expand a little bit more on what we are all about and more specifically what these daily entries are and their purpose.

TFI is not bound by a simple definition or acronym.  The Flame Internal is a simple play on words, while The Fire Inside is a more accurate description of what we represent. TFI is the feeling inside that is always longing for something more.  This gut feeling; or instinct, is the common bond that we share under the SOCOM flag.  The size and magnitude of this fire differs by the individual, but exists in all who have walked or swam the miles.  All have desired more out of their life and have gone to extreme lengths to reach what they initially believed was a destination.  TFI recognizes with the individuals who reach their destination, but realize that their desire for more still exists.  Not all feel this way.  Some reach their goal and stop.  This is not a quality that we identify with.  We are never satisfied.  Those who positively utilize this fire see almost unimaginable success in their life, while sadly many who do not recognize it’s existence turn to other outlets for its fuel.  This never ends well.

As we have learned along our path that this fire is never satisfied, that it always needs more fuel to burn, we have made the decision to organize our thoughts, actions and decisions to facilitate progress towards mastery.

Our daily is a representation of the life we choose to live day by day.  We want to push knowledge and tools to our brothers to inspire progress and growth.  It started out just as talking about different tools and things that we thought were cool and has grown to specifically linking almost everything we put down to show the source.  This is all our own doing and we do not represent any specific companies.  If we ever do we will either be making some serious loot or we really want to put our face on the company. Bottom Line.


1. Warmup:
10 Pullups
10 Pushups
10 Abmat Situps
10 Good Mornings
10 OHS
100 Single / 50 Double (Jump Rope)

2. Structural Work
– 2x (30sec on/30sec “off”) Push Press @ 2 x 10# DB. “Off” is in strict OH Hold
– 2x (30sec on/30sec “off”) Squat. “Off” is seated in the correct squatting position.
The “off” portions of these first two movements are pivotal to the structural gain we are looking for..
– 10 Slow and controlled Sets of
1 TGU (R)
1 Windmill (R)
1 TGU (L)
1 Windmill (L)

3. Conditioning:
“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

4. Endurance Conditioning
Run: RPE: 8-9 // 3 x (6:00 on/3:00 off – 4:00 on/2:00 off – 2:00 on/1:00 off) .. I have this posted because I didn’t get it in yesterday.. If you are following and did this yesterday, then either skip (simply) or do a slow and steady aerobic pace in your monostructural movement of choice. Think of it as active recovery..


Fuel: Modified Ketogenic Diet for Endurance Athletes

Supplements: Total Primate Care, Alpha Brain, DigesTech, T+,Shroom Tech Sport – All by ONNIT

PR3 Organic Rice Protein – Pure Pharma

Coffee: Portland Roasting Company – French Roast, Single Sourced 

Reading: Empire of the Summer Moon – by S.C. Gwyen



-30 min Treadmill
-10 min Jump Rope

1000 ways to LIVE and 100 more for Jon Hale
-100 Pull-ups (AMRAP until completed)
-100 Push-ups
-100 Bodyweight Squats
-100 Burpees
-100 Lunges
-100 Mountain Climbers
-100 Push-ups (wide grip)
-100 Bulgarian Split Squats
-100 Flutter kicks
-100 Step-ups
-100 Elevated Push-ups (AMRAP until completed for the Airborne Ranger in the Sky Jon Hale)
Cool down and stretch for 20 minutes


Orange Triad – Controlled Labs Multi-vitamin with digestion aids, and a solid joint complex

Flow – Progenex  Hydrolyzed Salmon Protein (let that sink in).  This is tropical flavored protein from Salmon.  Feel free to ask the questions if you haven’t heard of it and are intrigued.  Its pretty pricey.

Perpetuem – Hammer Nutrition Fuel for Endurance efforts

Spit Whey Protein

Tian Chi – Chinese Adaptogenic Herb Complex

Advocare Mass Impact Multi nutrient Amino Acid Supplement

Training: Weightlifting Made Simple

Coffee: Free Trade Cheap Shit (Gotta hit the store..still)

Fuel: Nutrition Preparation and Success

Reading: Black Coffee Blues, by Henry Rollins

Food For thought: SOF and suicide

Task Force Dagger

John CrossFit Sua Sponte


1) Clean and Jerk: 6×1@65% of 1Rm

2) 11 Minute AMRAP

3 Toes to Bar

6 Wallballs 20/14#

9 KBS 24/16kg


Do Work…

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