Army Spouse Keely Sanden and former Army SGT Cory Sanden's experience with the Fire Team Whiskey® .22 Caliber Protocol Program.


SSG Melendez is a Military Police Officer in the US Army National Guard and a Deputy Sheriff in Maryland. Here is his FTW transformation.

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I’ve never done a program so simplified and yet had tremendous results!
— Cory Sanden, Former SGT, Army
FTW is a program I can see myself doing for years. The program challenges you every day and gets you results! It’s become a lifestyle for me.”
— Efrain Hernandez
I finally found a program I can stick with for life! Ive never felt better about myself and about my future
— Nicole Saint Paul
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I’m no where near finished, but I’m happy I can see so many changes in the before and after photo! I took a diagnositc PT test at the end of the .22 Cal Program and I passed!
— Jeff B, Combat Medic, VTARNG
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SFC George Simcox Florida Army National Guard44 Years OldLost 14 pounds.png
I feel better overall, both mentally and physically.
I love the program and the benefits, and the cost is minimal compared to the benefits you will receive.
— George Simcox, SFC, FLANG
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The Program WORKS!
Staff is easy to work with, very motivated and motivating. My results were surprising, lost inches all over.
— Carlos M., Retired SSG, FLNG
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SSG Amber Dawn Lind Army Medic38 Years Old30 DaysLost 10.4 pounds.png
It changes you by changing the way you view yourself and how you respond to outside influences. Anyone can complete it and make a positive change. I have found something I can not only stick to but enjoy and look forward to.....It is so simple and easy; it is ingenious.”
— Amber Dawn Lind, SSG, Army Medic
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The thing that makes this different from the other programs I’ve tried is that it is a complete system: exercise, a REALISTIC diet plan, food replacements, and most importantly support and follow up with real people.
— Hahn, LT, Navy
The .22 Caliber Program was much easier to follow than I had anticipated...When I signed up for the program I always thought in the back of my mind that I would fail, but it was very straight forward and easy to follow...I have dropped 10 pounds and I plan to continue with what I have learned to drop and tone even more.
— S. Garver, Former SSGT, Ohio ANG
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I found there was a surprising amount of options - even eating out - as long as I paid attention to the fine details.
A friend hugged me at the end of the 30 days and was amazed that she could clasp her hands behind my back. Before the .22 Caliber program, she couldn’t even touch her fingertips!
— Michael Joiner, SFC, FLANG
In my high OPTEMPO life, it saved me a lot of time to have a deliberately constructed fitness plan, such as the Fire Team Whiskey WODs. The exercises changed each day and kept the workouts challenging.
The social media aspect of Fire Team Whiskey gave me an outlet for motivation and support. Having fellow military personnel, Veterans and first responders who can relate to the challenges of our career field was a big help.
— Robert Eads, SFC, FLANG
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Captain N.O.U.S. Army 28 Years Old30 DaysLost 16.8 pounds.png

”Stephanie helped change the way I think about nutrition. The information she provided, and the way she presented it, created clarity and simplicity in an age when we experience information overload and questionable nutritional advice.....I have a long way to go, but now I am able to exercise patience with myself as I navigate the journey ahead.”
— Karen Rivera
If you are ready to get serious about your health, then you want to work with Stephanie. She is knowledgeable and accountable and helps you every step of the way.
— April Caldwell, Army Veteran
I can’t thank Stephanie enough for helping me to make some serious changes that I believe will effect my health in a positive way for years to come.
— Carrie Wilson
Stephanie has changed my life. The way I view food and myself have changed dramatically. Making small goals that actually have a mindful meaning behind them is just one of the many tools I have learned. Learning to rebel against self destructing thoughts has been life changing. I am so grateful that I found you and you have never given up on me.
— Ardra Jones
Stephanie did a fantastic job putting us on the right path to a healthy lifestyle
— Christopher Ackerman
Stephanie....brings wisdom and knowledge in the area of personal growth, health, and nutrition. I highly recommended her services. She has been a true blessing to me!
— Shana Wise
Stephanie Lincoln is one of only 2 trainers/fitness professionals I have EVER met who is completely unfazed at the prospect of modifying and/or tailoring an exercise to accommodate whatever limitations anyone has. From the first workout I ever did with her, I have been consistently amazed at her ability instantly come up with equally challenging alternatives to whatever activity we were expected to do. This can not be overstated - if you want to see results, be challenged, and become better you need to find people like this. Especially those of us who have the wear and tear of a lifetime devoted to service in a physically demanding career.
— Michael Joiner
The programs they offer are an excellent way to get yourself in a healthier lifestyle. Both physically and mentally, I saw transformation in 2 weeks and feel so much stronger and healthier from the program. Once you are fully committed and work the program you will see results. I was skeptical at first but then I really started seeing the improvements. Definitely a program that WORKS!
— George Simcox
Talk about dedication and passion! Steph came to my house and not only cleaned out my pantry but educated myself and my husband about what we were eating. Her tips helped us significantly with our toddler and her outburst! Who knew that the food we were feeding her had such a negative impact. (And I thought I was making healthy choices!) she helped me read the labels clearer and make better decisions! I couldn’t be happier with the results! Not it’s time for me to jump on the physical side! Can’t wait to download her work out videos and apply them at home!
— Alina Castillo Ackerman
Great program! I saw great results. Cpt. Lincoln is an expert and committed to your success.
— April Ethridge-Caldwell
Great fitness/nutritional protocol that changed my life! Thank you FTW!!!
— Cory Sanden
This is an amazing program that can be done by anyone. Do it. You won’t regret it.
— Amber Lind Trent Harding
Best work out I have ever used. I was in the beta program and recommend this to all!!
— Jacob Hai