What's up, dudes?! I want to do a personal challenge in December to get off social media for the month, except for this Skool Community, and focus on family, advent, prayer, and personal growth and reflection. I want to invite y'all into this, as well.⚡ I'm still planning out the details, but essentially it would be deleting Instagram, Facebook, X, etc. off your phone for the month, and return here daily for scripture reading, discussion, workouts, and weekly Zoom calls to get together and discuss what we're up to. It also will give plenty of accountability as we look to workout daily with a rest day on Sundays. So if you are looking to: - Slow down during the holidays - Reduce your dopamine addiction - Develop a consistent workout routine - Keep the holiday weight off - Grow deeper in community with like-minded men - Connect with your family during this special season - Develop a sense of reflection on the scriptures and your life - Have accountability in all of it Just comment below if you're in and invite other guys who you think could benefit from this to the Skool.👍 Let's grow in faith, fitness, and family this December while cultivate a contemplative and reflective life of slowing and intention. Hugs and High Fives, Ryan

Strength: Back Squat 4x9 Met Con: For Time "The Terminator" 50 DB Walking Lunges 40 Push ups on DBs 30 Alternating DB Snatches 20 Pull Ups 10 Deadlifts @315lbs 20 Pull Ups 30 Alternating DB Snatches 40 Push ups on DBs 50 DB Walking Lunges

Strength: A) Incline Bench Press - 5x6 Superset B) Snatch Grip (wide grip) Bent Over Row - 5x6 MetCon: 15min AMRAP 10 Alternating Renegade Rows w/25s 10 Dips 10 Hollow Rocks 10 Back Extensions (sub Prisoner Supermans*) *Lay on your stomach, hands behind your head, lift your chest and quads off the floor as you squeeze your entire posterior chain.

I'm going to be posting Daily Workouts from now on, guys. These will be CrossFit methodology. Meaning, they will be constantly varied, functional movements, at high intensity (sometimes). That does not mean they will be in the style of CrossFit, per se, where we are beating the crap out of ourselves every day. This is not necessarily a program, although you can follow it as such, as long as you are keeping track of your numbers (weight used, reps, time, etc.). To best track, comment your score, if you'd like, or keep a journal, or use an app like notes, or a workout tracker. Comment questions, concerns, or anything about the workouts you'd like. I will only post the workout, so if you have questions about the movements, just ask. For today (hence the 102324 - Oct. 23, 2024) Strength: Work to a heavy set of 3 reps, increasing weight over 5 sets Back Squat 3x3x3x3x3 MetCon (Metabolic Conditioning): AMRAP 15 8 Dumbbell Thrusters @40lbs 16 Alternating Gorilla Rows @40lbs 200m Run Modify weight however you'd like. Strength Structure will be written in that style, but as you can see, it's 5 sets of 3 reps, working to a heavy 3.

My Friends! Would y'all want to get together on Zoom sometime soon and have a coffee hour? No specific agenda for this one, but to get to know each other better and discuss what comes up? I'd love to start meeting regularly, so this gives us a good opportunity to try it out. What time/day would work best? I was thinking Saturday at 6am Central. Answer this poll for me, and share with some of your buddies our Skool community link, so we can bring more dudes into this and build this thing out!