Each day shows the post as it will look, its caption, and its Stories. The week is built around two moments: September's Strong Saturday recap on Monday and the Lab Rat reveal with @coachbeef on Friday. Sunday's October Strong Saturday announcement is drafted and waiting on Josh and Michael's sign-off.
5Reels on the grid, one a repost3Stories-only days1Collab post1Pending approval
The week at a glance
Tap a day to jump to it. Post times are suggestions; check Insights → most active times and shift within the hour.
Tap play on any Reel. Captions are ready to paste; anything in gold italics is a blank to fill. Hashtags stay in the caption body, the way Josh and Michael post.
Sunday04October 2026
1 · clipTomorrow, the recap 👀5s from September
2 · textThis week at Olympus 🏛️ Strong Saturday recap · something new Fridaycream on charcoal
No grid post today. Three quick frames that set up Monday's recap and plant the first seed for Friday without saying the words "Lab Rat" yet. Skip it if the night gets away from you; Monday stands on its own.
Story copy
1 · Tomorrow, the recap 👀
2 · This week at Olympus 🏛️ Strong Saturday recap · something new on Friday
3 · Sunday session or rest day?
WhoVirginia builds · Juan drops one raw September clip in the folder
NoteKeep the Friday tease vague. The reveal is the Friday post, not the Sunday Story.
Monday05October 2026
ReelAdd the file to the repo atmedia/10-05-strong-saturday-recap.mp4
Reel · 30–45s · 9:16
ReelCommunityPost 6:00 PMOwners approve by noon
September's Strong Saturday, recapped
The recap Reel. Energy first, then the faces, then the part where nobody leaves. Closes on "Next one's in October." Swap in the date if it's approved by Monday.
Caption
September's Strong Saturday, in 40 seconds 🏛️
A Saturday morning, a full floor, and nobody left when the training ended. That part never gets old 💛
Next one's in October. Keep an eye on this account 👀
📍 Want in? Link in bio.
#StrongSaturdays #OlympusAthletics #MercedGym #MercedCA
Stories · 3 frames
Reshare the Reel: "Were you there? 👇"
Question sticker: "Favorite moment from September's Strong Saturday"
Text frame: "Next one's in October 👀" (date if approved)
WhoJuan's cut · Josh or Michael approve by noon · Virginia captions and schedules
NoteReply to everyone who was there, by name. Save the question-sticker answers; they come back in Sunday's Stories.
Tuesday06October 2026ObservanceNational Coaches Day
1 · 8 AM↻ Monday's recap Reel "ICYMI 👆"reshare
2 · 10 AMDrop a 💛 for Coach MarcCoaches Day · photo
3 · 12 PMSomething new is coming Friday ⚡️gold on charcoal
4 · 3 PMWould you volunteer to be a lab rat? 👀3s clip + poll
Stories onlyStrength ScienceCoaching Excellence8 AM → 6 PMNeeds one 3-second teaser clip
Lab Rat push + Monday's Reel
No grid post. Resurface Monday's Reel, give Coach Marc the Coaches Day frame, then tease Lab Rat three times without explaining it. Curiosity is the job today; Friday does the explaining. Poll answers: Yes / Depends on the experiment 😂
Story copy · one line per frame
1 · ICYMI 👆 September's Strong Saturday, recapped.
2 · It's National Coaches Day. Drop a 💛 for Coach Marc, the one who notices your form before you do.
3 · Something new is coming Friday ⚡️
4 · Would you volunteer to be a lab rat? 👀
5 · Lab Rat. Friday. 🏛️⚡️
WhoVirginia builds and posts · Juan or Coach Beef shoots the teaser on a phone Monday · Coach Marc OKs the photo
NoteTag @coachbeef on frame 5 only if Coach Beef is good with the early reveal. Watch the poll on frame 4; it's the first read on whether the name lands.
Wednesday07October 2026
ReelAdd the file to the repo atmedia/10-07-why-work-out.mp4
Reel · 20–30s · 9:16
ReelHolistic Well-BeingPost 12:00 PMApprove Tue by 5 PM
Why work out? Nobody said abs.
Three reasons to train that have nothing to do with how you look. Short lines, one idea per screen, a joke in the middle so it sounds like us. For the person who hasn't walked in yet.
Caption
Why work out? We asked around. Nobody said abs 😂
1. Your 70-year-old self is counting on you. Strength is what keeps you carrying your own groceries.
2. It's the most reliable mood fix we know of.
3. Somewhere people notice when you don't show up.
📍 Come find your reason. Link in bio.
#OlympusAthletics #MercedGym #StrengthTraining #WhyWeTrain
Stories · 3 frames
Reshare the Reel
Question sticker: "Why do you work out? One line."
Save every answer; they get reshared Thursday next to the testimonials
WhoJuan's cut · Virginia captions · Marc, optional voiceover
NoteIf the on-screen lines need a tweak: "Why bother? ⚡️" → the three reasons → "📍 Link in bio."
Thursday08October 2026
RepostAdd the file to the repo atmedia/10-08-hermes-testimonial.mp4
Repost · Dr. Paul Hermes Reel · 9:16
Repost · ReelCommunityCoaching ExcellencePost 5:30 PMNew cover + new caption
Testimonials, brought back
The proof, the day before the pitch. The Dr. Paul Hermes testimonial goes back on the grid, re-uploaded with a new cover, a two-second open ("A physician, on training here."), and a fresh caption so it earns a new run. The March 15 members come back in Stories, one per frame.
Caption
Bringing this one back. Dr. Paul Hermes on what training here actually changed. Unscripted 💛
If you've been on the fence, take it from a physician 🏛️
📍 First visit is one tap away. Link in bio.
#OlympusAthletics #MercedGym #MercedCA #Testimonial
Stories · up to 8 frames
One frame per March 15 member (Stephanie, Bob, Julie, Lindsey, Judy, Kim, Paul): clip or quote card, name on screen
Wednesday's "why do you work out" answers between them
Last frame: "Tomorrow, 12 PM. Lab Rat ⚡️" with the countdown
WhoJuan's cover and title card · Virginia re-uploads, captions, builds Stories · Josh or Michael confirm Dr. Hermes is fine with the re-run
NoteRe-upload the file; don't "share to feed" from the old post. Members' frames need the same sign-off they had in March.
Friday09October 2026
CollabAdd the file to the repo atmedia/10-09-lab-rat.mp4
The reveal, posted as an Instagram Collab so it lands on both grids and both audiences at once. Post from the Olympus account, invite @coachbeef as collaborator, one caption for both, agreed in advance. Pin it to the top of the profile for the weekend.
Caption · fill the three blanks
Meet Lab Rat ⚡️
[One line: what Lab Rat is.] Run by @coachbeef. Open to anyone willing to be the experiment 😂
First session: [date]. [Spots and how to sign up.]
📍 Link in bio to claim your spot.
#OlympusLabRat #OlympusAthletics #MercedGym #StrengthScience
Stories · through the day
10:00 AM · "Two hours." Countdown ends at noon
12:00 PM · Reshare the Reel, link sticker to sign up
3:00 PM · Coach Beef takeover frame, or question sticker: "Ask Coach Beef anything about Lab Rat"
6:00 PM · Spots-left frame, link sticker again
WhoCoach Beef on camera · Juan's cut · Virginia captions, sends the invite, agrees the posting time with Coach Beef · Josh and Michael approve the offer details
NoteCoach Beef needs to accept the collab invite before noon or it posts to Olympus only.
Saturday10October 2026ObservanceWorld Mental Health Day
1 · titleThis week at Olympus 🏛️text frame
2↻ Mon · Strong Saturday recapreshare
3↻ Wed · Why work out?reshare
4 · textIt's World Mental Health Day. Reason #2 still stands 💛quiet frame
5↻ Thu · Take it from a physicianreshare
6↻ Fri · Lab Rat "Spots are going ⚡️"reshare + link
7 · pollBest post this week?Strong Saturday / Lab Rat
Stories · 7 frames, posted as a set
Stories onlyCommunity9:00 AMBuild Friday night
The week, reposted
Every post from the week back in Stories, in order, one line of context each. World Mental Health Day gets a quiet frame next to Wednesday's "reason #2." No new assets; the week is the asset. Lab Rat gets the last word and the link.
Story copy · one line per frame
1 · This week at Olympus 🏛️
2 · September's Strong Saturday, recapped.
3 · Why work out? Nobody said abs.
4 · It's World Mental Health Day. Reason #2 still stands 💛
5 · Take it from a physician.
6 · Lab Rat is open. Spots are going ⚡️
7 · Best post this week?
WhoVirginia builds and posts
NoteIf Sunday's announcement is approved by Friday, add an eighth frame: "Tomorrow: a date to save 👀"
Sunday11October 2026StatusPending Josh & Michael
PendingCut once the date is approved, then add it atmedia/10-11-strong-saturday-october.mp4
Reel · 15–20s · after approval
ReelCommunityPost 10:00 AMPending approval · date and time
October's Strong Saturday, announced
Ten seconds of September at its loudest, then a cream-on-charcoal date card, then "Bring someone." Needs the date and time approved by Friday Oct 9 so it can be cut Saturday. If approval slips, the fallback below runs and the announcement moves to Monday Oct 12.
Caption · fill the blanks once approved
October's Strong Saturday is on the calendar 🏛️🔥
[Saturday, October __] · [time]. [One line on what's planned, e.g. group training with VALD.] Members, bring someone who keeps saying they'll come.
📍 Save this post, tell your people, and we'll see you there. Details at the link in bio.
#StrongSaturdays #OlympusAthletics #MercedGym #MercedCA
Stories · 3 frames
Reshare the Reel with a countdown sticker set to the event
Monday's "favorite moment" answers, reshared: "Here's why you come"
"Week ahead" frame for Oct 12–18
Fallback if approval slips · Sunday b-roll Reel
Sundays here are quiet in the best way. No line for the rack, no rush, just you and the plan 🏛️
📍 Link in bio to book your first visit.
#OlympusAthletics #MercedGym #MercedCA #StrengthTraining
WhoJosh and Michael approve date, time, and the guest line by Friday · Juan cuts Saturday · Virginia captions and schedules
NoteFallback is 10–15 seconds of quiet Sunday b-roll (empty racks, morning light, one member doing their own thing).
Files to drop in
Put each Reel in a media folder next to index.html, named exactly as below, and the page picks it up. Until a file is there, its slot says what's missing.
Day
File name
What it is
Status
Mon Oct 5
media/10-05-strong-saturday-recap.mp4
Recap Reel, 30–45s
Needed Monday AM
Tue Oct 6
media/10-06-lab-rat-teaser.mp4
3-second teaser for Stories frame 4 (phone footage is fine; not embedded on this page)
Needed Monday
Wed Oct 7
media/10-07-why-work-out.mp4
Text-led Reel, 20–30s
Needed Tue by 5 PM
Thu Oct 8
media/10-08-hermes-testimonial.mp4
Dr. Hermes Reel with new cover and 2-second open
Needed Wed by 5 PM
Fri Oct 9
media/10-09-lab-rat.mp4
Lab Rat intro, collab with @coachbeef, 30–45s
Needed Thu by noon
Sun Oct 11
media/10-11-strong-saturday-october.mp4
Announcement Reel, 15–20s
After approval
Export at 1080×1920, H.264, and keep each file under 50 MB so the repo stays light (GitHub refuses anything over 100 MB). If a file runs bigger, upload it to Drive, set sharing to "anyone with the link," and swap that day's <video> line for the Drive preview <iframe> shown in the comment above it. The page takes either.
Open items, roles, and how we sound
Before these go live
Lab Rat, in one line. What it is, who it's for. Fills the Friday caption.
Lab Rat first session date, spots, and how to sign up.
Coach Beef's OK on the collab, the noon posting time, and whether the Tuesday tag is fine.
October Strong Saturday date and time, and whether guests are welcome. Needed by Friday.
Dr. Hermes is fine with the re-run; March 15 members still good to feature.
Coach Marc's photo for the Coaches Day frame.
Roles this week
Virginia · captions, Stories builds (Sun, Tue, Thu, Sat), the collab invite and Coach Beef coordination, scheduling, comment and DM replies
Juan · the Reels, covers, stills
Josh and Michael · Lab Rat details by Wednesday, the October date by Friday, daily cut approvals by 5 PM the day before
Coach Beef (@coachbeef) · accepts the collab, Friday Stories takeover
Coach Marc · Coaches Day photo, optional Wednesday voiceover
Voice check
Short, warm, sounds like Josh and Michael wrote it
Gender-neutral in every line
Pinned 📍 CTA in the caption, never "DM us" alone
Four hashtags, in the caption body, not the comments
No "real people, real friendships" lines or anything that sounds like a gym poster