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In the hustle and bustle of daily life, amidst the relentless march of responsibilities and obligations, there are moments that etch themselves into our memories, serving as a poignant reminder of the extraordinary strength that lies within us. Picture this: My middle son, Tristan, a young boy with boundless energy, darting across the lawn towards a speeding FedEx truck. In that heart-stopping moment, time seemed to stand still as a father’s instincts kicked into overdrive. Without thought or hesitation I went from standing still to a sprint. Grabbed my 3 year old moments from entering the street and having a very different ending to this story. It’s moments like these that encapsulate the essence of “dad strength.”

Warm Up: Old Man 10 Rainbow Slams Hurdle circuit (orange) 5 Box Jumps 5/5 Bottoms up Press 6mins “Baloo” E2M x10 2 PCL+2 Push Press +1 Jerk Post WOD: PostWOD: 2×20 Rear Delt DB Raise 1×100 Banded Face Pulls Extras: 7-10 Pendlay Rows 15 GHD Sit ups X4 sets

Warm Up: Banded Hip Mobility Running Drills Mini Band Walks Mushu OTM Min 1-5: 10 FSQ Min 6-10: 20 Step ups Min 11-15: 15/13 Calorie Row Min 16-20: 20 Step ups Min 21-25:10 BSQ *Squats from the rack 135-155/95-105 Extras 5 min REcovery Bike Voodoo Floss thighs

Warm Up: :15 JJ :15 ASQ :15 Mtn. Climbers :15 Push Up + Taps X 4 :15 Plank :15 Superman X 4 “Josie” (Buy-In): 1 Mile Run 30 Burpees 4 PCL (155/105) 6 FSQ X 3 (Cash-Out):1 Mile Run*vested

Warm Up: Old Man 25ft. Walking Lungester 25 ft. Quad Crawl :15 Dead Hang 10 Counter weight Squats 5 min Strength: 5-5-5-5-5 FSQ- E3M Find a new 5RM “Diane” 21-15-9 DL (225/155) HSPU -FT- Mods: -Seated DB Press -Box HSPU (piked on knees/feet) Extras: 3×15 GHD Sit Up 4 min Belt Squat March

Warm Up: Bulletproof Shoulders :15 Dead Hang :15 Banded Face Pull :15 Push Up :15 Split Stance Row X 4 Strength: OTM-Alt-10min 7 Bench Press 10 Bent Over Row “Elizabeth“ 21-15-9 Power clean (135/95) Dips (mod: push ups) -FT- Extras: 8-12 Bicep Curl 8-12 Rope Tricep Ext. X 3 sets Crossover Symmetry