FITNESS

"For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come."

-1 Timothy 4:8

Strong in Body. Anchored in Faith.

Life doesn’t slow down when you’re a dad.

Between work, kids, and family, it’s easy to let your health slide. But here’s the truth: a strong dad is a better dad. Fitness isn’t about chasing abs or flexing for the mirror — it’s about stewardship.

Your body is a temple, and keeping it strong equips you to serve your family and live out your calling.

WOD for NOVEMBER

Monday – The Turkey Burner

10 Dumbbell Snatches (5 each arm)
25 Push-Ups
25 Air Squats
200m Run
4 rounds
Focus: Burn off the weekend. Keep intensity high, form tight. Simple, brutal, effective.

Tuesday – Strength + Grit

10 Front Squats (barbell or DBs)
10-12 Bent-Over Rows
10 Shoulder Press (strict)
1-Minute Rest Between Sets
5 rounds
Focus: Power chain day. Controlled lifts, no momentum. Let the strength build before the Thanksgiving chaos.

Wednesday – Core Punisher

30 Sit-Ups
20 Weighted Step-Ups (DBs optional)
15 Dumbbell Deadlifts
100ft Farmer Carry (heavy DBs or kettlebells)
4 rounds

Focus: Core, balance, and grip — the dad trifecta.

Thursday – Engine Day (grind & grit)

500m Row (or 400m Run)
20 Kettlebell Swings
15 Burpees
4 rounds

Focus: Steady pacing. Don’t sprint early. Earn the feast.

Friday – The BroDad Feast Mode

5 Deadlifts (heavy)
10 Hand-Release Push-Ups
15 Box Jumps
20 Wall Balls (or Thrusters)
AMRAP in 20 minutes

Focus: Full-body intensity before the weekend — high heart rate, high reward.

RECIPE RECOMMENDATIONS

The BroDad Fall Fuel Bowl

Ingredients:

1 cup roasted butternut squash
6 oz grilled chicken breast or steak strips
½ cup quinoa
1 handful kale (lightly sautéed)
1 tbsp pumpkin seeds
Drizzle of olive oil + squeeze of lemon

Instructions:
Roast squash at 425°F for 20 minutes.
Assemble bowl with quinoa, greens, chicken, and toppings.
Finish with oil, lemon, and a pinch of salt.

Why it works: High-volume, clean carbs and protein with crunch. Perfect balance of fall flavor and fuel.

The Post-WOD Cider Shake

Ingredients:

1 scoop vanilla protein
½ frozen banana
1 tsp cinnamon
½ tsp nutmeg
¾ cup unsweetened almond milk
Ice cubes

Instructions:
Blend everything until smooth. Top with a sprinkle of cinnamon.

Why it works: Rebuilds glycogen, satisfies sweet cravings, and feels like Thanksgiving dessert without the crash.

“Whatever you do, work heartily, as for the Lord and not for men.”
— Colossians 3:23 (ESV)