Saturday, heroes: training day. Hero Training is the show you do not listen to: the show you DO.
This week, the very first drill of the morning: the Wake Drill, led by Uncle Jamie himself. Four stations, same order every morning: Eyes and Breath, Sit and Feet, Stand and Light, and the Duvet. Two and a half minutes, the audio is the clock, and at every station you answer with the same word: AWAKE.
Your dinner-table fact: astronauts on the International Space Station see sixteen sunrises every single day, so they cannot trust the sun to tell them when morning is. They trust the drill. If astronauts run a wake drill, heroes, you are in elite company.
Every wake-up counts: the alarm wake, the two-hero parent-assisted wake, the movement-first wake and the slow version. And every mission comes with the Ace Mode version. Same mission. Your way.
The Drill Cut lives above this episode, ready for every single morning. That is not a podcast, heroes. That is equipment.
Follow free wherever you listen, and print your free Squad Mission Chart at scrubbingsquadpodcast.com - tick Saturday's box, hero, and watch what you become.
Little missions. Big heroes. Heroes start here.
SPEAKER_00
Boots on, radios crackling, orders received, the scrubbing squad is standing by. Ready for real-world missions, adventure, and fun. And there is one hero they cannot start without. You. Report for duty. Heroes start here.
SPEAKER_02
Hero HQ calling all heroes. This is Uncle Jamie. Fall in heroes. Today's mission is about to begin. Saturday Heroes, Training Day. And this week, for the very first drill in the set, I am not staying behind the desk. Sergeant Vest, the yard is yours, and save me a spot on it.
SPEAKER_03
Hello heroes, and welcome to Hero Training, the show you do not listen to, the show you do. Every hero's day starts the same way, with a wake up. Win the wake up, and the whole morning falls in line behind it. So, this week we train the very first drill of the morning, the wake drill. And leading it, the hero who commands every morning at Hero HQ. The founder of this entire squad, our base commander himself, Uncle Jamie. Commander, walk them through.
SPEAKER_02
Ah, thank you, Sergeant. Heroes, the wake drill, once through before we run it, nice and gently. Four stations, and we visit them in the same order every morning. Station one, eyes and breath. Eyes open, three slow breaths and one enormous stretch, all without leaving your bed. Station two, sit and feet. Sit up slowly, swing your feet to the floor, and wake your toes up first. Station three, stand and light. Stand up tall, reach for the sky, and let the light in. Curtains open or lamp on. Station four, the duvet. Pull your duvet straight, pillow to the top, and stand at your door, ready for the day. At every station, when it is done, you answer me with the same word every time. Say it with me. Awake. Now, this is a fixed time drill, heroes, two and a half minutes, and the audio is the clock. So once we begin, we go all the way to the end together, no stopping. And since this morning is a practice run, here is the fun part. Hop back onto your bed, lie down, and close your eyes. Yes, really. Ready position, heroes. Good morning, hero. This is Uncle Jamie, and this is the wake drill. Station one, eyes and breathe. Eyes open. Now three slow breaths with me. In and out. In and out. In and out. Now the enormous stretch. Arms long, legs long, everything long, like a starfish. Stretch all the way to your fingertips. Lovely. Station one, done? Say it with me. Awake. Station two. Sit and feet. Sit up, hero. Slowly does it. We are waking up, not launching a rocket. Now, swing your feet out from under the covers and put them flat on the floor. And wiggle your toes. All ten, reporting for duty. Feet flat, back tall. Roll your shoulders once. Nice and slow. Station two done. Say it with me. Awake. Station three. Stand and light. Stand up tall and reach for the sky. Right up on your tiptoes if you like. Hold it. Hand down. Now let the light in. Open the curtains or switch your lamp on. Go on. I will wait. Light tells your body the day has started. It is the oldest wake-up call in the world. Station three done? Say it with me. Awake. Last station hero, station four, the duvet. Pull it straight, corner to corner, and set your pillow at the top. It does not need to be perfect. It needs to be done. Then stand at your door like you mean it. A straight duvet is the first mission of the day, complete before breakfast. Station four done? Say it with me. Awake! Four for four, hero. The wake drill is complete, and the day is yours. Same four stations every morning.
SPEAKER_03
Outstanding work, heroes. And commander, textbook form on the starfish. Now the options line, because at this camp, every hero's morning is different, and every version below counts in full. Some heroes wake with an alarm, straight up and moving. If you chose it, hero, it counts. Some heroes have a grown-up on wake-up duty. The parent-assisted wake is a two-hero mission, and it counts. Some heroes need to move first, five jumps or five stretches before anything else, and then the stations. That is the movement first wake, and it counts. And some heroes run the slow version. Extra time at station one, checking how much energy the day has given you before you even sit up. That is not slow heroes. That is elite-level listening to your own body. Every one of those wake-ups is a hero's wake up. Mind over muscle. Astronauts, real astronauts on the International Space Station, see 16 sunrises every single day. Because their station circles the whole Earth once every 90 minutes. So how do they know when morning is? They cannot trust the sun. They trust the drill. The same wake-up routine at the same time with gentle lights that brighten slowly every day, 400 kilometers above your head. If astronauts run awake drill heroes, you are in elite company. So, if you are four, five or six, run the wake drill once this week with a grown-up. All four stations and say your four awakes proudly. If you are seven or older, run it every school morning this week. The moment you wake up. Press play before your feet touch the floor and let the drill carry you all the way to your door.
SPEAKER_01
Ace Heroes, Ace Mode version. Same wake-up, same time, same light, same sound. Every single day. Your body loves the pattern it can trust. Ask your go-up to keep the light gentle. Nothing sudden. Nothing bright all at once. And if moving first helps you switch on, do your five stretches before station one. Then join the drill. Same mission, your way.
SPEAKER_03
Drill done. Tell a grown-up. Tick Saturday's box on your squad mission chart. And Heroes, the Wake Drill Audio lives at scrubbing squadpodcast.com, ready for every single morning. That is not a podcast, Heroes. That is equipment. Back to HQ.
SPEAKER_02
Heroes, this is Uncle Jamie. Mission accepted.
SPEAKER_00
Little missions. Big heroes. Heroes start here. Thank you for listening to the Scrubbing Squad Hero Missions Podcast. For free episode downloads, visit ScrubbingSquad Podcast.com. Scrubbing Squad and Lobster Bob Scenic Tours are the property of Mike J. Midgley, operated under licence by Scrubbing Squad Limited. All rights reserved. Reproduction or adaptation of this podcast in whole or in part is strictly prohibited without written permission.
