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 October
Monday – Armor Up
12 Goblet Squats
10 Push-Ups
15 Kettlebell Swings
200m Sprint
4 rounds
Focus: Suit up before the week gets loud. Show up ready, not reactive.
Tuesday – Iron Sharpens Iron
15 Sit-Ups
15 Alternating Lunges (each leg)
30-Second Plank
Rest 30 seconds
5 rounds
Focus: Grab a friend for this one if you can. Iron sharpens iron — training partners make you better.
Wednesday – Harvest Grind
10 Deadlifts
10 Burpees
20 Air Squats
3 rounds, then:
800m Run
Focus: Heavy work first, engine work last. Earn the run.
Thursday – Engine Work
500m Row (or 400m Run)
15 Wall Balls
12 Kettlebell Cleans
4 rounds
Focus: Keep the pace honest. This one's about the long game, not the sprint.
Friday – The Gauntlet
10 Devil's Press
15 Box Step-Ups (each leg)
20 Sit-Ups
25 Air Squats
AMRAP in 20 Minutes
Focus: Close the week the way you want to close every fight — still standing.
RECIPE RECOMMENDATIONS
The BroDad Chili Bowl
Ingredients
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1 lb ground turkey or beef
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1 can black beans, drained
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1 can diced tomatoes
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½ cup diced onion
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1 tbsp chili powder
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1 tsp cumin
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¼ avocado, sliced
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Shredded cheese (optional)
Instructions
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Brown the meat with onion in a large pot.
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Add beans, tomatoes, chili powder, and cumin.
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Simmer 20-25 minutes, stirring occasionally.
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Top with avocado and cheese if using.
Why it Works
A high-protein, one-pot meal that reheats well for busy weeknights and keeps you full through a cold-weather training session.
BroDad Apple Cinnamon Protein Smoothie
Ingredients
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1 scoop vanilla protein
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½ apple, chopped
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½ banana
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1 cup unsweetened almond milk
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Dash of cinnamon
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Ice
Instructions
Blend until smooth.
Why it Works
Natural sweetness from the apple and banana without a sugar crash, plus a fall flavor that actually feels seasonal.
MONTHLY CHALLENGE
The October Consistency Challenge
For the next 31 days:
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Complete 4 workouts every week
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Drink at least 100 oz of water every day
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Read one chapter of Proverbs each morning
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Pray for your wife, kids, and family every day
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Put your phone away during dinner
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Get outside with your family once every weekend
Remember: Consistency beats intensity.
BRODAD FAMILY CHALLENGE
This month, intentionally create one memory every week.
Ideas:
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Pumpkin carving night
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Corn maze or hayride
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Trunk-or-treat at church
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Bonfire and s'mores
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Family movie night with cider
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Halloween costume dress rehearsal
Your kids won't remember every toy.
They'll remember that Dad showed up.
SCRIPTURE OF THE MONTH
"No one competing as an athlete receives the victor's crown except by competing according to the rules... Endure hardship as discipline; God is treating you as his children."
— 2 Timothy 2:5, Hebrews 12:7 (NIV)
BRODAD ENCOURAGEMENT
The days are getting shorter.
It's darker on the way to the gym.
It's darker on the way home from work.
The couch starts looking a lot more appealing than the barbell.
Don't let shrinking daylight shrink your discipline.
Train your body.
Strengthen your faith.
Love your family.
Serve your church.
Be the light in your house even when the days get dark early.
Strong dads build strong families.
"I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified."
— 1 Corinthians 9:27 (ESV)
“I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”
— 1 Corinthians 9:27 (ESV)