<ul class="summary-list"><li>Reeves Wiedeman is a business journalist whose work has been featured in New York Magazine, the New Yorker, Rolling Stone and other major publications.</li><li>The following is an <keyword id="1591634" type="PERSON" weightage="60" keywordseo="Excerpt">excerpt</keyword> from his new book, "<a href="https://www.amazon.com/Billion-Dollar-Loser-Spectacular-Neumann/dp/0316461369">Billion Dollar Loser: The Epic Rise and Spectacular Fall of Adam Neumann and WeWork.</a>"</li><li>In it, Wiedeman shares a glimpse into Neumann's extensive list of accommodations for his VIP campsite at <keyword id="2918346" type="PERSON" weightage="60" keywordseo="WeWork">WeWork</keyword>'s 2018 Summer Camp in London, a retreat where all 6,000 of WeWork's employees gathered after the company secured a $1 billion investment from SoftBank. </li><li>Wiedeman vividly chronicles the cofounder's ambitious vision and aspirations for WeWork, including solving world hunger, rescuing orphans and abused children, and helping minorities. </li><li>"For those attending their first Summer Camp, the crowd had a strange energy, erupting into a cheer of 'Olé, olé, olé' when the three founders appeared onstage. An employee from India started chanting, 'Let's go, WeWork, let's go!' Another, from California, screamed, 'You're changing the world, Adam!'"</li></ul><p>No one knew that WeWork's 2018 Summer Camp would be its last, but there was plenty to celebrate: SoftBank had just agreed to invest an additional $1 billion in the company. WeWork flew its six thousand employees to London, hired Lorde to perform, and had to quickly find replacement food trucks to meet the company's new dietary restrictions.</p><div type="image" title="Billion Dollar Loser" height="2600" width="1677" msid="78835658" hostid="261"></div><p>Employee accommodations remained humble — air mattresses in tents — but a pair of campsites was set aside for the company's founders, with only those holding a VIP wristband allowed to access them. WeWork's event team had a one-page list of requests for Miguel's campsite: a fire pit, some Popchips, and enough beer, wine, and coconut water to last the long weekend.</p><p><strong><em>Read more: <a href="https://www.businessinsider.com/employees-inside-adam-neumanns-wework-reveal-a-wild-culture-2019-9?r=wework-lp">Sex, tequila, and a tiger: Employees inside Adam Neumann's WeWork talk about the nonstop party to attain a $100 billion dream and the messy reality that tanked it</a></em></strong></p><p>Adam and Rebekah had a longer list. The Neumanns had flown to Summer Camp on WeWork's brand-new Gulfstream jet, which the company had purchased for more than $60 million at Adam's behest under an LLC called Wildgoose I. Adam and Rebekah's list of items to be stocked in their Summer Camp compound went on for three and a half pages.</p><h2>Accommodation &amp; Compound</h2><ul><li>Standard Tent House Suite via Raj Style</li><li>Heating</li><li>A/C (3 aircon units)</li><li>1 king bed (+ mattress pad)</li><li>4 twin beds (2 in each of 2 rooms)</li><li>1 crib</li><li>1 high chair</li><li>Towels, blankets, citronella candles</li><li>4 Vienna Two Seater + chairs (for 12)</li><li>8 Picnic tables for 40 people</li><li>1 Stockholm large coffee table</li><li>2 fridges</li><li>2 fire bowls</li><li>1 Woodsman's awning</li><li>RV</li></ul><h2>Transport</h2><ul><li>3 buggies (two for our office team, 1 set aside for family) — dinosaur themed</li><li>1 buggy for WW security team</li><li>1 Shuttle bus to bring wristband guests to and from the main arena</li><li>Signature Range Rover for Rebekah/Adam use</li><li>Mercedes V Class </li></ul><h2>Staffing</h2><ul><li>24/7 security guard </li><li>2 24/7 drivers </li><li>2 dedicated bartenders</li></ul><h2>Supplies</h2><ul><li>4 cocktail shakers </li><li>At least 400 plastic shot glasses — bring extra from the office</li><li>Plastic cups</li><li>Thick paper plates</li><li>Wooden utensils</li><li>Paper towels</li><li>Straws (sealed in paper)</li><li>6 wine keys</li><li>6 bottle openers</li><li>4 Aesop Geranium Hand Soap</li><li>4 Aesop Gardenia Shower Gel</li><li>4 Aesop Gardenia Shampoo</li><li>4 Aesop Gardenia Conditioner</li><li>Printer</li></ul><p><strong><em>Read more: </em><em><a href="https://www.businessinsider.com/wework-settlement-woman-threatened-expose-claims-drugs-sex-real-estate-2020-2">WeWork paid over $2 million in cash to a woman who threatened to expose claims of sex, illegal drugs, and discrimination in a horrifying 50-page document</a></em></strong></p><h2>Market</h2><ul><li>Sliced red peppers x 6</li><li>Cucumbers x 6</li><li>Platter of fresh sliced fruit (two per day) </li><li>Nuts (unsalted)<ul><li>Cashews x 3</li><li>Pistachios x 3</li><li>Almonds x 3</li><li>Walnuts x 3</li></ul></li><li>SkinnyPop popcorn (12 packs)</li><li>Lemons x 10</li><li>Limes x 30</li><li>LaCroix Lime 6 packs x 4</li><li>Hot Water — or the ability to get boiling water — ideally having an electric tea kettle setup</li><li>Dairy-free Oatmeal packets</li><li>Dates x 3</li><li>Sugar Free Red Bull 12 pack x 3</li><li>Regular Red Bull 12 pack x 3</li><li>Ice</li><li>Ginger root</li><li>Chocolate bars</li><li>Edamame packets</li><li>Kind Bars</li><li>Guacamole singles</li><li>Peanut butter squeeze packets</li><li>Tea<ul><li>Chamomile</li><li>Hibiscus</li><li>Peppermint</li><li>Mother's Milk</li></ul></li><li>Filtered Water</li><li>Fresh squeezed orange juice</li><li>Oat milk or soy milk</li><li>Wasa Multigrain</li><li>Wasa Crisp 'n Light</li><li>Wasa Light Rye cracker x 4</li><li>Sliced green apples</li><li>Organic fresh-pressed peanut butter</li><li>Mixed berry jelly</li><li>Avocado</li><li>Crudite platters (whatever veggies are fresh)</li><li>Heirloom tomatoes</li><li>Fresh basil</li><li>Fresh mozzarella</li><li>Extra virgin olive oil</li><li>Vegetarian sushi rolls</li><li>Baguette</li><li>Salt and pepper (in the grinders)</li><li>Health Warrior Pumpkin seed bar packages x 3</li><li>Enlightened Broad Beans (snack pack size) x 6</li><li>RX Bars variety pack x 3</li></ul><p>The rider ended with a list of alcohol requests that could have covered most of an entry-level WeWork salary, beginning with two bottles of Highland Park 30-year-old single-malt Scotch — retailing at $1,000 each — and concluding with a request from Rebekah for the ingredients necessary to make Bellinis, mimosas, and white wine sangria.</p><h2>Booze</h2><ul><li>Highland Park 30 yrs x 2</li><li>17 year Hibiki x 1</li><li>3 Hibiki Harmony</li><li>18 year Macallan x 4</li><li>Stoli Elit / Tito's x 24</li><li>12 cases of Don Julio 1942</li><li>16 bottles Kosher red wine (Chateau Pontet-Canet 2003)</li><li>8 bottles Kosher red wine (Petit Castel 2014)</li><li>24 bottles Kosher white wine (Château Clos Haut-Peyraguey Sauternes 2014)</li><li>72 bottles of Peroni</li><li>72 bottles of Heineken</li><li>72 bottles of Corona Light</li></ul><p>One afternoon at camp, WeWork's employees were herded toward the Creator Stage, coaxed along by a small marching band playing the White Stripes' "Seven Nation Army" on an endless loop. Adam, Miguel, and Rebekah were scheduled to host a panel; the vegetarian food trucks were told to hold off on serving meals, leaving their employees to fend off desperate bribes from drunk and hungry WeWorkers.</p><p>For those attending their first Summer Camp, the crowd had a strange energy, erupting into a cheer of "Olé, olé, olé" when the three founders appeared onstage. An employee from India started chanting, "Let's go, WeWork, let's go!" Another, from California, screamed, "You're changing the world, Adam!"</p><p>Neumann had certainly come to believe in his ability to do just that.</p><p>"The influence and impact that we are going to have on this earth is going to be so big," he said, wearing a T-shirt that read let's meat in the middle.</p><p>A few weeks earlier, after the shocking news that both Kate Spade and Anthony Bourdain had died by suicide, Adam had stood up at a company town hall and told his employees that if they were ever feeling depressed or suicidal they should reach out to him directly. At Summer Camp, he relayed what he described as good news: One of his employees had done just that, and was in the crowd today, doing fine.</p><p><strong><em>Read more: </em><em><a href="https://www.businessinsider.com/wework-second-quarter-financial-results-membership-numbers-2020-8?r=wework-lp">WeWork nabbed a fresh $1.1 billion in financing from SoftBank as the coworking giant's membership dropped</a></em></strong></p><p>As he had on other occasions, Adam shared some of the difficulties of his childhood, and he and Rebekah expressed a desire to solve the problems plaguing children in even less fortunate situations. "One of my biggest dreams for We," Rebekah told the crowd, "is that we'll be able to build communities around the world where children who are not in the right situation could come and live forever, basically."</p><p>Adam jumped in. "There are 150 million orphans in this world today," he said. "If we do the work right, we could wake up one day and say, 'We want to solve the problem of children without parents in this world' — and do it, within two years."</p><p>"And children who are in abusive situations," Rebekah said.</p><p>Adam agreed. "Then we can go to any minority, and anyone who is weaker, who is getting taken advantage of by someone who is more powerful," he said. "And from that we can go to world hunger. There's so many topics that we can take one by one, and we will be able to tackle anything that we set our minds to."</p><p>Rebekah went on to express her gratitude to Adi Neumann, who was in the crowd, for funding Adam's early life back in New York. "You helped him create the biggest family in the world," Rebekah said. "A big part of being a woman is to help men manifest their calling in life."</p><p><em>From the book "Billion Dollar Loser" by Reeves Wiedeman. Copyright © 2020 by Reeves Wiedeman. Reprinted by permission of Little, Brown and Company, New York, NY. All rights reserved.</em></p><p><em><div type="image" title="Reeves Wiedeman (Credit Makayla Booker)" height="1602" width="2136" msid="78835662" hostid="261"></div></em></p><p><em>Reeves Wiedeman is a contributing editor at New York magazine, and has written for the New Yorker, the New York Times Magazine, Rolling Stone, Harper's, Men's Journal, and other publications. He lives in Brooklyn but still calls Kansas City home.</em></p>

Cases of Don Julio 1942 and a signature Range Rover: Here's an inside look at Adam Neumann's wild list of must-haves for WeWork's rowdy all-staff summer sleepaway party

<p></p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/58356c50dd0895421a8b45e0-1276/410415594213b8ea59d8o.jpg" alt="broken computers old man telephones" data-mce-source="Kamyar Adl/Flickr (CC)" data-link="https://www.flickr.com/photos/kamshots/4104155942/"><p class="source"><span><a href="https://www.flickr.com/photos/kamshots/4104155942/">Kamyar Adl/Flickr (CC)</a></span></p><p class="caption">"Get your premium internet-connected toasters here!"</p></img></div><p></p></div></div>In October, a massive denial-of-service cyberattack on internet infrastructure Dyn knocked huge swathes of the web offline for millions of Americans and Europeans, from Netflix to Twitter. It was <a href="https://www.theguardian.com/technology/2016/oct/26/ddos-attack-dyn-mirai-botnet">the largest attack of its kind in history</a> - and it was powered by an army of hacked webcams and smart devices with shoddy or non-existent security.<p>In short: The "internet of things" is a nightmare - a fundamental threat to the security and safety of the web.</p><p>But Google and other tech giants now have a plan to fix it.</p><p>On Tuesday, the Broadband Technical Advisory Group (BITAG) published a report on the security and privacy of the IoT, - including recommendations on how to improve it. If you haven't heard of BITAG, its a tech industry body formed back in 2010, which includes Google, Cisco, AT&amp;T, T-Mobile, Comcast, Mozilla, and others. (<a href="https://www.engadget.com/2016/11/22/google-other-tech-giants-outline-ways-to-improve-iot-security/">We first saw its report on Engadget</a>.)</p><p>While IoT device hijacking for use in DoS attacks is disturbing, it's not the only way the tech is being abused."Several recent incidents have demonstrated that some devices do not abide by rudimentary privacy and security best practices," <a href="http://www.bitag.org/documents/Press_Release_-_Announcing_Publication_of_BITAG_Report_on_IoT_Security_and_Privacy_Recommendations.pdf">BITAG's report says</a>.</p><p>"In some cases, devices have been compromised and allowed unauthorized users to perform Distributed Denial of Service (DDoS) attacks, perform surveillance and monitoring, gain unauthorized access or control, induce device or system failures, and disturb or harass authorized users or device owners."</p><p>Problems with devices range from leaking Wi-Fi&#xa0;passwords to not being update-able, from having hardcoded default passwords to outdated and vulnerable firmware.</p><p>So that fancy internet-connected kettle you just bought might be spying on you, or leaking your home Wi-Fi&#xa0;password, or attacking computer networks thousands of miles away. Not ideal.</p><p>To try and solve this, BITAG has laid out a number of recommendations that it wants IoT manufacturers to abide by. Some of these are pretty basic (pointing to the scale of the problem), including shipping devices with "reasonably" current software without known vulnerabilities, and that manufacturers should follow best practices for encryption.</p><p>The group also wants to ensure that devices continue to work even without cloud or internet support, that privacy policies should be easily understandable, that there should be clear mechanisms for reporting bugs and vulnerabilities, and that devices should be resettable. (You can read BITAG's full report below.)</p><p>BITAG's not a regulatory body, so it doesn't have any power to force manufacturers to make changes. But there's a growing chorus of voices calling for government action, and it may add extra weight to these efforts.</p><p>"I'm really divided on what I think about regulation, but if it's needed somewhere, this might be it," <a href="http://uk.businessinsider.com/dyn-hack-calls-grow-regulation-internet-of-things-security-mikko-hypponen-f-secure-interview-2016-10">F-Secure chief research officer Mikko Hypponen said in October</a>. "We're regulating things on appliances anyway. They should not be able to give you an electric shock, they should not catch fire, they should not leak your Wi-Fi password either - I think that would be a good thing."</p><p>However, many of the hijacked devices used in recent attacks <a href="https://krebsonsecurity.com/2016/10/hacked-cameras-dvrs-powered-todays-massive-internet-outage/">were made by a Chinese electronics company</a> - raising the possibility that even if American manufacturers upped their game, some overseas companies looking to cut costs might not bother.</p><p>But this discussion is nonetheless long overdue, and may also help to raise awareness of the issues among consumers. Because right now, any attempt to change <a href="https://krebsonsecurity.com/2016/09/the-democratization-of-censorship/">the status quo</a> is very welcome.</p><h2>Here's the full announcement and report from BITAG:</h2><p><div><iframe src="https://drive.google.com/file/d/0B5buBct5cGDZSXFzOF9Hd0xyU2s/preview" width="640" height="480"></iframe></div></p><p class="tagline"></p><div id="categorypromo"><p></p><h2><span>Read more:</span></h2><ul><li><a href="http://www.businessinsider.com/top-internet-of-things-companies-to-watch-invest-2016-8">Top IoT Companies to Watch &amp; Invest In</a></li><li><a href="http://www.businessinsider.com/internet-of-things-conferences-2016-8">Best IoT Conferences &amp; Expos</a></li><li><a href="http://www.businessinsider.com/wearable-technology-iot-devices-2016-8">IoT Wearable Devices &amp; Technology</a></li><li><a href="http://www.businessinsider.com/internet-of-things-security-privacy-2016-8">How the IoT Will Affect Security &amp; Privacy</a></li><li><a href="http://read.bi/iotultimate">Ultimate IoT Research Bundle</a></li></ul><script src="//load.sumome.com/" data-sumo-site-id="ad2d02bb34b81e60382fbf1fd2c2e4d9230918d0b8ccae68c9d7bac17d286fa5" async="async"></script></div>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/our-biggest-misconceptions-about-universe-2016-11">Neil deGrasse Tyson reveals the biggest misconceptions people have about the universe</a></h3>        <div>            <div>    <script src="http://player.ooyala.com/v3/6e12e8b3387a44daacfb73afba25a76e"></script>    <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="ZhaDZ1dzr1S3hYjGWKARuuHSUXss8gvN" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>    <script>    if (typeof RunFunctions === 'undefined') { var RunFunctions = []; }     RunFunctions.push(function()    {         var ooyalapopvideo = OO.Player.create('ooyalaplayer_popvideo', 'ZhaDZ1dzr1S3hYjGWKARuuHSUXss8gvN',{ autoplay: 'false' });     });    </script>    <noscript><div>Please enable Javascript to watch this video</div></noscript></div>        </div>        <script>(function() { function createPlayer() { OO.ready(function() { RunFunctions.forEach(function(ooyalaFunction) { ooyalaFunction(); }); RunFunctions = [];}); } createPlayer(); }()); </script>    </div>

The 'internet of things' is a security nightmare, but Google and others have a plan to fix it

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/563d12c8bd86effb5b8bcf3e-1006-754/w.jpg" alt="jocko willink" data-mce-source="Courtesy of Jocko Willink" data-mce-caption="Retired US Navy SEAL Task Unit Bruiser commander Jocko Willink." /><p class="source"><span>Courtesy of Jocko Willink</span></p><p class="caption">Retired US Navy SEAL Task Unit Bruiser commander Jocko Willink.</p></div><p></p></div></div></p><p>Jocko Willink retired from 20 years serving as a US Navy SEAL in 2010, but his morning routine is as intense as ever.</p><p>Willink is the former commander of Task Unit Bruiser, which became the most decorated special operations unit in the Iraq War. In his new book "<a href="http://www.amazon.com/gp/product/1250067057/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=1250067057&amp;linkCode=as2&amp;tag=thebusiinsi-20&amp;linkId=LWONX46OZPZQDFSD" target="_blank">Extreme Ownership: How US Navy SEALs Lead and Win</a>," cowritten with his former platoon commander and current business partner Leif Babin, Willink writes that one of his guiding principles is "Discipline equals freedom," and that discipline begins every morning when his alarm goes off.</p><p>We asked Willink to break down his mornings for us. Here's how a typical day begins:</p><p style="padding-left: 30px;"><strong>Wake up at 4:30 a.m.</strong> <a href="http://www.businessinsider.com/why-this-retired-navy-seal-has-three-alarm-clocks-2015-10">Three alarms are set</a> - one electric, one battery-powered, and one windup - but he almost always only needs one. The two others are safeguards.</p><p style="padding-left: 30px;"><strong>After a quick cleanup in the bathroom, take a photo of wristwatch to show his Twitter followers what time he's beginning the day.</strong> It's become both a way to hold himself accountable as well as inspire others to stick to their goals.</p><p style="padding-left: 30px;"><strong>Grab his workout clothes, laid out the night before, and head to the gym in his garage for one of the following strength workouts, which last around an hour. </strong>The exercises can either be lower weight with high reps and little rest or heavy weight with low reps and lots of rest.</p><ul style="padding-left: 30px;"><li><strong style="line-height: 1.5em;">Day 1</strong><strong style="line-height: 1.5em;">: </strong> Pull ups, <a href="https://www.youtube.com/watch?v=Fpk1a_PxEw4">muscle ups</a>, related exercises.</li><li><strong style="line-height: 1.5em;">Day 2:</strong> Overhead lifts, bench press, deadlifts, handstand push ups, kettle bell swings.</li><li><strong style="line-height: 1.5em;">Day 3:</strong> Ring dips, regular dips, push ups.</li><li><strong style="line-height: 1.5em;">Day 4:</strong> Overhead squats, front squats, regular squats.</li></ul><p style="padding-left: 30px;"><strong>Spend anywhere from a few minutes (intense bursts) to a half hour (steady) for cardiovascular training.</strong> This could include sprints or a jog.</p><p style="padding-left: 30px;"><strong>Finish workout around 6:00 a.m.</strong> Depending on the day, go out to hit the beach near his home near San Diego, California, to spend time swimming or surfing. If the weather is nice, he may also do his cardio on the beach.</p><p style="padding-left: 30px;"><strong>Shower and start working for his leadership consulting firm, <a href="http://www.echelonfront.com/">Echelon Front</a>, any time after 6:00 a.m.</strong> He doesn't get hungry until around noon, and only has a snack like a few handfuls of nuts in the morning.</p><p>After work, Willink gets in two hours of jiu jitsu training and heads to bed around 11:00 pm.</p><p>Willink said that he recognizes that everyone is different, and that not everyone would benefit from getting up at 4:00 a.m. for an intense workout. The key is that "you get up and move," whether that's jogging, weight lifting, or yoga.</p><p>The discipline comes in in setting a schedule and sticking to it so that your day begins with an energizing accomplishment, not a demoralizing stretch of time where you lie in bed and hit snooze on your alarm a few times. Every morning should start off with a predictable routine.</p><p>"And that's the way that you own it," he said. "Because once the day starts, well, then other people get to have a vote in what you're doing."</p><p><em>You can follow <a href="mailto:twitter.com/@jockowillink">Willink</a> and <a href="twitter.com/leifbabin">Babin</a> on Twitter.</em></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/hollywood-navy-seal-depiction-movies-2015-10">Former Navy SEALs reveal what Hollywood gets wrong about the elite fighters</a></h3>        <div>            <div>    <script src="http://player.ooyala.com/v3/6e12e8b3387a44daacfb73afba25a76e"></script>    <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="1zM25neDpsK1msn910qOzufPnqy_g0u7" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>    <script>    if (typeof RunFunctions === 'undefined') { var RunFunctions = []; }     RunFunctions.push(function()    {         var ooyalapopvideo = OO.Player.create('ooyalaplayer_popvideo', '1zM25neDpsK1msn910qOzufPnqy_g0u7',{ autoplay: 'false' });     });    </script>    <noscript><div>Please enable Javascript to watch this video</div></noscript></div>        </div>        <script>(function() { function createPlayer() { OO.ready(function() { RunFunctions.forEach(function(ooyalaFunction) { ooyalaFunction(); }); RunFunctions = [];}); } createPlayer(); }()); </script>    </div>

A retired Navy SEAL commander breaks down his morning fitness routine that starts before dawn

<p></p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/56422d2d9dd7cc70408bd9b4-876/jocko.jpg" alt="jocko willink" data-mce-source="Courtesy of Todd Pitman" data-mce-caption="Retired Navy SEAL commander Jocko Willink, left, crouches on a roof during the 2006 Battle of Ramadi in Iraq."><p class="source"><span>Courtesy of Todd Pitman</span></p><p class="caption">Retired Navy SEAL commander Jocko Willink, left, crouches on a roof during the 2006 Battle of Ramadi in Iraq.</p></img></div><p></p></div></div>Jocko Willink retired from 20 years serving as a US Navy SEAL in 2010, but his morning routine is as intense as ever.<p>As he said in <a href="https://www.facebook.com/BusinessInsider.Careers/videos/1208782925850703/">a recent Facebook Live Q&amp;A at Business Insider's New York headquarters</a>, "It's not fun to get out of bed early in the morning. When the alarm goes off, it doesn't sing you a song, it hits you in the head with a baseball bat. So how do you respond to that? Do you crawl underneath your covers and hide? Or do you get up, get aggressive, and attack the day?"</p><p>Willink is the former commander of Task Unit Bruiser, which became the most decorated special-operations unit in the Iraq War. In his book, "<a href="http://www.amazon.com/gp/product/1250067057/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=1250067057&amp;linkCode=as2&amp;tag=thebusiinsi-20&amp;linkId=LWONX46OZPZQDFSD" target="_blank" rel="nofollow">Extreme Ownership: How US Navy SEALs Lead and Win</a>," cowritten with his former platoon commander and current business partner Leif Babin, Willink writes that one of his guiding principles is "Discipline equals freedom," and that discipline begins every morning when his alarm goes off, well before the sun rises.</p><p>Business Insider asked Willink to break down his mornings for us. Here's how a typical day begins:</p><p style="padding-left: 30px;"><strong>Wake up at 4:30 a.m.</strong> <a href="http://www.businessinsider.com/why-this-retired-navy-seal-has-three-alarm-clocks-2015-10">Three alarms are set</a> - one electric, one battery-powered, and one windup - but he almost always only needs one. The two others are safeguards.</p><p style="padding-left: 30px;"><strong>After a quick cleanup in the bathroom, take a photo of wristwatch to show his Twitter followers what time he's beginning the day.</strong> It's become both a way to hold himself accountable as well as inspire others to stick to their goals.</p><p style="padding-left: 30px;"><strong>Grab his workout clothes, laid out the night before, and head to the gym in his garage for one of the following strength workouts, which lasts around an hour.</strong> The exercises can either be lower weight with high reps and little rest or heavy weight with low reps and lots of rest.</p><ul style="padding-left: 30px;"><li><strong style="line-height: 1.5em;">Day 1</strong><strong style="line-height: 1.5em;">: </strong> Pull ups, <a href="https://www.youtube.com/watch?v=Fpk1a_PxEw4">muscle ups</a>, related exercises.</li><li><strong style="line-height: 1.5em;">Day 2:</strong> Overhead lifts, bench press, deadlifts, handstand push-ups, kettle-bell swings.</li><li><strong style="line-height: 1.5em;">Day 3:</strong> Ring dips, regular dips, push-ups.</li><li><strong style="line-height: 1.5em;">Day 4:</strong> Overhead squats, front squats, regular squats.</li></ul><p style="padding-left: 30px;"><strong>Spend anywhere from a few minutes (intense bursts) to a half hour (steady) for cardiovascular training.</strong> This could include sprints or a jog.</p><p style="padding-left: 30px;"><strong>Finish workout around 6:00 a.m.</strong> Depending on the day, go out to hit the beach near his home near San Diego, California, to spend time swimming or surfing. If the weather is nice, he may also do his cardio on the beach.</p><p style="padding-left: 30px;"><strong>Shower and start working for his leadership consulting firm, <a href="http://www.echelonfront.com/">Echelon Front</a>, or f<a href="http://jockopodcast2.com/">or his popular podcast</a>, any time after 6:00 a.m.</strong> He doesn't get hungry until around noon, and only has a snack, like a few handfuls of nuts, in the morning.</p><p>After work, Willink gets in two hours of jujitsu training and heads to bed around 11:00 pm.</p><p>Willink said that he recognizes that everyone is different, and that not everyone would benefit from getting up at 4:00 a.m. for an intense workout. The key is that "you get up and move," whether that's jogging, weight lifting, or yoga.</p><p>If you need some further motivation:</p><p><div><blockquote class="twitter-tweet" lang="en"><p>Aftermath. 100% cure for not wanting to get out of bed and do squats: GET OUT OF BED AND DO SQUATS. <a href="https://t.co/ohVxYxq7NZ">pic.twitter.com/ohVxYxq7NZ</a></p>- Jocko Willink  (@jockowillink) <a href="https://twitter.com/mims/statuses/784407123442569216">October 7, 2016</a></blockquote><script async="" src="//platform.twitter.com/widgets.js" charset="utf-8"></script></div></p><p>The discipline comes in in setting a schedule and sticking to it so that your day begins with an energizing accomplishment, not a demoralizing stretch of time where you lie in bed and hit snooze on your alarm a few times. Every morning should start off with a predictable routine.</p><p>"And that's the way that you own it," he said. "Because once the day starts, well, then other people get to have a vote in what you're doing."</p><p>You can watch the Facebook Live Q&amp;A below.</p><p><div><iframe src="https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2FBusinessInsider.Careers%2Fvideos%2F1208782925850703%2F&amp;show_text=0&amp;width=560" width="560" height="315" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowtransparency="true" allowfullscreen="true"></iframe></div></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/ramit-sethi-strategy-success-work-out-ceo-2016-8">The one habit many successful people have in common, and why you should stop ignoring it</a></h3>        <div>            <div>    <script src="http://player.ooyala.com/v3/6e12e8b3387a44daacfb73afba25a76e"></script>    <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="d0aDFrNTE6tU7eXb-IkAOpE1rKyz8Obj" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>    <script>    if (typeof RunFunctions === 'undefined') { var RunFunctions = []; }     RunFunctions.push(function()    {         var ooyalapopvideo = OO.Player.create('ooyalaplayer_popvideo', 'd0aDFrNTE6tU7eXb-IkAOpE1rKyz8Obj',{ autoplay: 'false' });     });    </script>    <noscript><div>Please enable Javascript to watch this video</div></noscript></div>        </div>        <script>(function() { function createPlayer() { OO.ready(function() { RunFunctions.forEach(function(ooyalaFunction) { ooyalaFunction(); }); RunFunctions = [];}); } createPlayer(); }()); </script>    </div>

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

<p><div class="KonaFilter image-container float_right"><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5501a8ed6bb3f7cc1180d396-1168-852/keurig-5.jpg?maxX=600" border="0" alt="keurig" width="600"><p class="source"><span><a href="https://www.flickr.com/photos/jeepersmedia/15543508653">Flickr/Mike Mozart</a></span></p><p class="caption">This guy knows what's up.</p></img></div><p></p></div>Last week the inventor of the Keurig K-Cup, John Sylvan, <a href="http://www.theatlantic.com/technology/archive/2015/03/the-abominable-k-cup-coffee-pod-environment-problem/386501/?utm_source=nextdraft&amp;utm_medium=email">told The Atlantic</a> that he sometimes feels bad he created the coffee pod.</p><p>My colleague Drake Baer recently published an article saying that the "<a href="http://www.businessinsider.com/keurig-k-cup-is-wasteful-lazy-american-2015-3">Keurig K-Cup is a fundamentally American product - and that's everything that's wrong with it</a>," which conjures the image of Ugly Americans covering the planet with discarded plastic, buzzing around in a caffeinated daze as the world burns.</p><p>He and <a href="http://www.businessinsider.com/keurig-cups-are-expensive-2015-3">other anti-K-Cuppers</a> make some valid points, but their main premise, that Keurig machines are a step in the wrong direction, has a crucial flaw.</p><p>It <em>is</em> a fundamentally American product - and that's why it's great. For all of its flaws, the invention of the K-Cup has made coffee easier to make than ever, which fits perfectly within the American lifestyle.</p><p>I'd argue that since Keurig grew to scale after becoming acquired by Green Mountain in 2006, it's been the best thing to happen to coffee in the US. Here's why.</p><h3>It's remarkably convenient.</h3><p>The process of making a cup of coffee with a Keurig takes about 45 seconds. Even <a href="http://www.bialetti.com/coffee/stovetop/moka-express-c-1_7_22.html">the Bialetti mini kettles</a> that make a single cup of coffee take a few minutes to get steaming.</p><p>No, it's not hard to make a traditional pot of coffee. But Keurig machines keep everybody moving in offices, and you can also make a quick cup at home before you head out the door.</p><p>An innovative product or service typically replaces an existing one with something superior, which can translate to increased efficiency. That's exactly what Keurig machines do. </p><h3>The coffee is perfectly good enough.</h3><p>I love coffee, and I drink it black. I enjoy grabbing a nice cup with a friend and appreciating the subtle flavors of a particularly good blend. I am by no means saying that K-Cup coffee is a gourmet treat, but the best offerings (I particularly like Caribou's K-Cups) are satisfying.</p><p>I will still buy a cup of <a href="https://counterculturecoffee.com">Counter Culture</a> Kenya blend from a café when I'm looking for something to savor. But when I need a boost at work in order to get something done, I'm happy with the mug of Newman's Own that I made in the office kitchen in 45 seconds.</p><p>After all, even the worst K-Cup offering is better than Folgers instant coffee crystals stirred into hot water.</p><h3>It's an evolving product.</h3><p>There is a waste problem with Keurig's coffee pods, and it's by all means a significant one. The plastic used is not recyclable in the US and most of Canada. There are some recyclable offerings, but in order to recycle them, you'd need to slice off the foil top, dump the coffee grounds, and toss the filter to isolate the plastic - but of course only the most dedicated K-Cup consumers will bother with that.</p><p>Last year, customers went through an estimated 9 billion K-Cups. All of that nonbiodegradeable plastic in landfills upset the pod's creator, Sylvan, and inspired a small Halifax marketing agency to introduce the "<a href="http://www.killthekcup.org/">Kill the K-Cup</a>" movement earlier this year, which got some good traction online.</p><p>Keurig's parent company, Keurig Green Mountain, seems to understand that increasingly green-conscious consumers want an alternative, and it's why the company announced in <a href="http://www.keuriggreenmountain.com/~/media/Sustainability/PDF/ReportsDisclosures/Keurig_Fiscal2014_SustainabilityReport.ashx">its 2014 sustainability report</a> that they are dedicated to creating a completely recyclable K-Cup by 2020.</p><p>And the machines aren't total Earth-destroying monstrosities. Keurig devices use significantly less electricity, water, and coffee grounds than traditional drip coffee makers. Granted, Keurig Green Mountain conducted its own study, but it determined that an average of 12% to 15% of each pot of drip-brewed coffee is wasted at home and the office - translating into six gallons of water wasted per six-ounce cup, counting the irrigated rainwater used to grow the crop down to the water used to brew the final product.</p><h3>The bottom line</h3><p>Keurig is confronted with the challenge of creating a sustainable product in the next five years. If it fails and consumers stop buying K-Cups, then so be it; the market will have spoken and a better, less wasteful product will win.</p><p>In the meantime, I'll be sipping a nice cup of Keurig-brewed coffee every morning.</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/flat-white-coffee-starbucks-milk-australia-2015-3">How to make a 'flat white' - the Australian coffee drink that has Americans all confused</a></h3>        <div>            <div>    <script src="http://player.ooyala.com/v3/6e12e8b3387a44daacfb73afba25a76e"></script>    <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="pncDBxczq4EiQTJwGKS59fxYZtRJ4Gfk" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>    <script>    if (typeof RunFunctions === 'undefined') { var RunFunctions = []; }     RunFunctions.push(function()    {         var ooyalapopvideo = OO.Player.create('ooyalaplayer_popvideo', 'pncDBxczq4EiQTJwGKS59fxYZtRJ4Gfk',{ autoplay: 'false' });     });    </script>    <noscript><div>Please enable Javascript to watch this video</div></noscript></div>        </div>        <script>(function() { function createPlayer() { OO.ready(function() { RunFunctions.forEach(function(ooyalaFunction) { ooyalaFunction(); }); RunFunctions = [];}); } createPlayer(); }()); </script>    </div>

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