You track your points on the honor system.  Capture them in your journal and remember and log them on the Fly Feet dry erase board.  Just like our workouts… your progress, your success is all dependent on you. 

Maximum number of points: 115

Our goal for you is 100 points

Max 32pts

Take a Fly Feet class. 
Over 21 days, that means you can get 2 points for a maximum of 16 FFR workouts, yes you can do the traveling workout and earn 1 point.  Plan on 5 rest days (which you also get one point for…)

Max 5 pts

Plan on 5 rest/recovery days over the course of 21 days.  (One point each.)  Follow our recovery blog at home.



No alcohol. No added sugar (only raw honey, Stevia, maple syrup, or agave). No preservatives.  No packaged foods.  No gluten.  No soy.  Only sprouted grains.  Only organic/grassfed dairy.


8.5+ hours of shut eye including naps. This should be an average for your week.  That means, you can make up deficits on the weekend, if you need to.


Drink 64 oz of water a day.

Bonus Points

1 point - Fly Lab attendance

1 point - bringing a new buddy to workout , max 3 points

1 point/week for Intermittent Fasting (16hours), max 3 points

1 point/day - social media tagging, max 6 points