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 February
Monday – Iron Resolve
10 Dumbbell Clean + Press
15 Push-Ups
20 Air Squats
200m Run
4 rounds
Focus: Full-body strength under fatigue. Set the tone for the week.
Tuesday – Dad Strength Builder
8 Deadlifts (moderate–heavy)
10 Bent-Over Rows
12 Walking Lunges (each leg)
10 Strict Push-Ups
4 rounds
Focus: Old-school strength. Slow reps. Strong posture.
Wednesday – Core & Carry
25 Sit-Ups
20 Russian Twists
15 Glute Bridges
100 ft Farmer Carry (heavy DBs or kettlebells)
3 rounds
Focus: Core stability + grip = dad durability.
Thursday – Engine Room
500m Row or 400m Run
15 Thrusters
10 Pull-Ups (or Ring Rows)
4 rounds
Focus: Heart rate control. Don’t redline early.
Friday – BroDad Grinder
5 Burpees
10 Dumbbell Snatches
15 Goblet Squats
20 Push-Ups
AMRAP in 20 minutes
Focus: Mental toughness. Finish strong. No shortcuts.
RECIPE RECOMMENDATIONS
BroDad Protein Breakfast Scramble
Ingredients:
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3 eggs (or 1 whole + 4 whites)
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½ cup diced peppers & onions
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1 handful spinach
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3 oz ground turkey or turkey sausage
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¼ avocado
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Salt, pepper, hot sauce
Instructions:
Brown turkey in a skillet.
Add peppers, onions, spinach and sauté.
Scramble in eggs and cook through.
Top with avocado and hot sauce.
Why it works: High protein, fast, keeps hunger down all morning.
Cold-Weather Recovery Bowl
Ingredients:
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1 cup brown rice or quinoa
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6 oz grilled chicken or salmon
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½ cup roasted sweet potatoes
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1 handful broccoli
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1 tbsp olive oil
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Sea salt & pepper
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Instructions:
Roast sweet potatoes at 425°F for 20 minutes.
Assemble bowl and drizzle with olive oil.
Why it works: Balanced macros = muscle recovery + steady energy.
“But I discipline my body and bring it into subjection, lest… I myself should become disqualified.”
— 1 Corinthians 9:27 (NKJV)