00:00 – AnnouncementsNewsletter subscribers, AI platform update2:44 – REMINDER3:12 – Interdependence: a decade to become independent, but we’re meant for one another5:12 – Community: men’s Bible study, apartment gym, felt more at peace. Jesus moved with and through community6:25 – Movement doesn’t feel like movement when you move with others7:17 – Scripture: “If one part rejoices, all rejoice” — the power of building one another up8:19 – RHYTHM8:48 – Humor: “10% of profits to save Kona… jk it’s free” — the importance of doing10:05 – Dr. K’s story: running a business with a puppy13:11 – Sometimes you leave community to grow. A furry friend can save your life, attract others, and ease loneliness14:17 – RITUAL16:04 – Taking care of something beyond yourself creates a virtuous cycle of serviceCROW Circle Newsletter 007 SummaryREMINDER — We Were Built to BelongTrue strength isn't independence — it's interdependence. From infancy to adulthood, we need each other. Jesus walked with others. Science backs it. Belonging is by design, not weakness.RHYTHM — Dogs Are Man’s Best FriendIn the chaos of your 20s, the most stabilizing force might be loyalty in fur. For Dr. K, it was Kona. Adopt. Walk. Heal. Presence is a practice — and sometimes your dog is the best coach.RITUAL — Go Buy a Goldfish and Name It Bobby HolidayCan’t afford a dog? Start smaller. A goldfish can be sacred. Feeding Bobby each day becomes your ritual — a small act of care that builds the muscle of presence and purpose.Website: www.crowwithin.com

0:00 – Announcement & Intro
1:48 – Reminder
2:21 – When you think about your life a year ago: you said you wanted something, and you got it… (Mexico to USA) — but you're still not happy.
3:50 – When is it enough? The banker’s cycle of living for tomorrow.
4:43 – When do we start living for today and taking care of our health now?
5:43 – God’s presence does not mean laziness.
7:02 – Rhythm
7:46 – Hard work is not the goal; it’s about aligning yourself first — then giving it everything you've got.
8:30 – Alignment produces fruit and untapped potential — because it becomes play.
10:10 – Don’t deny yourself the gift of God; you’re meant to give that to the world.
11:23 – Ritual
11:50 – There were times I worked so much — even on Sabbath — that I had suicidal thoughts.
12:51 – Sabbath is about relaxing once a week, moving with family.
14:19 – Isaiah quote: You must work, you must give volume, and then — you rest.

Ride the Wave. Build the Rhythm. Shift the Route.

In this week’s issue:

• 🌊 REMINDER — Don’t wait for the perfect wave.
  At 2:46, we dive into why waiting for perfect timing in life, business, or training is a trap.
  At 3:40, we reframe it: every wave is the next best one — not because it's perfect, but because it prepares us.
  At 4:00, a reminder: God’s timeline is not our timeline.

• 🖤 REAL TALK — Hard chapters matter.
  At 5:02, we touch on the lonely stretches — the ones that feel useless.
  At 5:30, we anchor into hybrid training and spiritual growth: ride the wave you’re on.
  By 6:50, it’s about learning to shut the noise off, even when it’s hard.
  At 7:21, we acknowledge the cost — the effort, the financial lows — and still choosing hope.

• ⚖️ PERSPECTIVE — Black pill or white pill?
  At 8:31, you choose the frame: doom… or becoming a better husband, friend, or neighbor.

• 🎯 RHYTHM — Say YES, AND.
  At 9:14, rhythm enters.
  By 10:57, we reframe frameworks — they aren’t limits; they’re foundations.
  At 11:52, it becomes personal: from JPMorgan → business → family office → service → cold chain logistics — each a “YES, AND.”
  13:39 seals it: You don’t just build something — you become someone.

• 🛣️ RITUAL — Run a different route.
  At 14:13, the section opens.
  By 15:03, we lean on creativity: “Life is made by people no smarter than you or me.”

• 🚴 #BuiltFromWithin Win — Dan’s 100-mile ride. Enough said.

• 🙌 REQUEST — Grow the Circle.
  ✅ Reply with your #BuiltFromWithin win
  ✅ Forward this to someone quietly doing the work

In CROW Circle 006, we explore what it means to train from the inside out — to ride not for performance, but for presence.

00:00 - Intro

00:52 - Reminder: Ride to Return to God

01:48 - It's Not About the Equipment

02:59 - Endurance and Spiritual Breakthroughs

04:18 - Mile 50 and Drawing Closer to God

05:15 - More Movement, More Clarity

06:19 - Quiet Thought, Finding God, Aligning Body + Spirit

06:39 - Rhythm: Strip the Ego

07:18 - Big Wave Surfer + Facing Goliath

08:31 - Faith, Danger, and Riding with Power

09:57 - The Wave Becomes the Mountain

10:58 - No Credit, Just God. Learn to Love + Ride

12:27 - Pro Tip: Charlotte’s Greenway Ride

13:08 - Ritual: Pray Before You Move

14:52 - The Reality of Cycling and Intention

15:31 - The Time I Didn't Pray

🛣️ REMINDER – We Ride to Return to GodNot to escape life, but to return to rhythm, stillness, and the voice of God that only speaks when everything else quiets down.

🚴 RHYTHM – Ride to Strip the EgoLike Laird Hamilton facing 50-foot waves, long rides and steep climbs have a way of humbling us — reminding us that this isn’t about image, it’s about endurance.

🙏 RITUAL – Pray Before You MoveFrom the Tarahumara to the trailheads of Charlotte, intention matters. Before we move, we center. Before we ride, we pray.

#BuiltFromWithin, #CrowCircle, #FaithAndFitness, #ChristianAthlete, #TrainForPurpose, #SpiritualStrength, #BodyAndSpirit, #DisciplineByDesign, #RunWithFaith, #LiftForGod, #KingdomFitness, #MoveWithMeaning, #DailyObedience, #PurposeOverPRs, #NoZeroDays

1. REMINDER – You Don’t Hate Running. You Hate Not Being the Best.Knees hurting? Ankles rolling? Shin splints? It’s not because you’re broken.It’s because you’re trying to move like a gazelle… instead of a horse.This week’s reminder is a reset:Stop performing. Start lasting.Barefoot. Grass. Cadence over chaos.You weren’t built to sprint. You were built to outlast.“Chase the body you want to run beside your kids with — 20 years from now.”2. RHYTHM – Breaking Down the Run (For Real This Time)Take your shoes off. Run a lap on grass.If it hurts? Good. That’s your form talking.Tips from the trail:Land under your body, not in front.Ask your shoe guy: “What’s the drop?”No high heels. No Hokas. Minimal is max.Cadence matters more than speed. (170+ is the sweet spot)HR monitor = cheat code.Run shirtless. Leave the music. Feel it."Run-walk like a pro. Show up. Out the DOOOR we go."Still stuck?Email us: [email protected] message the CROW bot (yes, it’s real).We’ll get you running — and feature your win.3. RITUAL – The 3-Day Running SplitBurnt out from daily miles? Try the rhythm that built my base for years:Mon: RunTue: LiftWed: RunThu: LiftFri: RunWeekend: PLAY (seriously, that counts)30 minutes. 60 minutes. Doesn’t matter.Just stay consistent.

📣 Announcement: Looking to Ride in CLT? GPS Vetted Routes at the Bottom👇

We're live on Apple and Spotify Podcasts 🎧

1. REMINDER – Fancy ≠ Mastery. Volume + Basics = Mastery.LIFTINGWhen I swam competitively, our dryland training was basic.Push-ups. Core holds. Bodyweight squats.Nothing fancy—just reps. Repeated.But as I got older, I got distracted.Push/pull splits. New systems. Optimizations.It became noise.What brought me back was endurance.I needed function, not fluff.Strength I could carry into 5-hour rides, long paddle sessions with my dog on the lake, and sprinting through 2-hour Sunday pickup games.Not mass—but capacity.Capacity to move, to play, to go as long as I want.I simplified.Compound lifts only.Chest. Legs. Back.20 minutes per body part.More weight. More reps. Progressive overload, patiently earned.Durability.The kind that shows up on the lake, on the trail, in life.Fancy doesn’t make you a master.Volume + Basics = Mastery#80PullUps-45Lbs-20Minutes

2. RHYTHM – Gear To Start LiftingKeep it simple, stupid (KISS Method).I use what I’ve got.Always pick an apartment with a gym or one nearby.Convenience is key.Make it almost impossible to skip.Remove. Every. Barrier.For weighted pull-ups?No belt. No fancy straps.Just kettlebells + resistance bands.Yep — the gym’s leftovers.For grip?No chalk. No gloves.Just paper towels from the bathroom.Dead serious.Paper towels might be the most underrated grip tool on the planet — but only these ones:Minimal Gear. Maximum Output.A hat. Shade. Keep your head in the game.Earbuds or a speaker. Get loud if you want — be that midnight psycho. Just be respectful.All you need:Cables. Pull Up Bar / Pull Down Machine. Dumbbells. A bench.That’s it.

3. RITUAL — The 10-Minute Strength Starter(Full Body in 30 Minutes)3 muscle groups. 10 minutes each.One timer. No excuses.🔁 The Setup - Pick One Per GroupChest → Push-Ups / DB Press / Barbell / CablesLegs → Squats / ATG LungesBack → Pull-Ups / Pull-Down MachineSet a timer for 10 minutes per muscle group.Do one set every 30–60 seconds — the interval is your rest.(Go heavier? Rest 60 sec. Go lighter? Push every 30 sec.)Just 10 minutes of focused work.📊 Track This:Weight usedReps per setInterval used (30s–60s)🔼 Progression Protocol:Every 2 weeks (or when you plateau):→ Add weight→ Add reps→ Shorten the intervalMore load. Same movements.This isn’t just strength for show.It’s strength that transfers — to the ride, the game, and the play.Track weight, reps, intervals.Master the basics.#10MinuteStart → 30-Minute WorkoutMy Workout?Same setup — but 20 minutes per muscle group.60 minutes total. 2–3x per week.

1. REMINDER – It’s not the GEAR. It’s the LEGS.Cycling is legendary… for overspending.Aero helmets. $5K wheelsets. $200 socks. You know the Ironman type.My story:I bought a carbon frame with Shimano 105. Nothing super fancy.But I rode it hard: → 12-hour, 129-mile races → Volcano roads in Mexico → Ironman 70.3 in Boulder, COStill runs like a machine. Because I built the engine.Forget what the salesman says.Forget the group ride peer pressure.Train to feel good, not to look right.Cycle to enjoy the ride.Cycle to enjoy the outdoors.Cycle to enjoy the movement.2. RHYTHM – Gear To Start CyclingStart simple. Ride hard.I started with a simple Trek 1220 that I bought off Facebook Marketplace. It cost me about $200. I went to a bike store got the mechanic to look at it, got extra tubes, and a pump and out on the streets I went.I rode it to group rides without any clips.My first group ride? Dropped like no ones business. Felt like my heart was going to explode. Super normal lol. Just be prepared for anything and everything.Bike Setup:Frame: Aluminum, steel, or carbon — doesn’t matter. Just get clipped in.Brakes: Disc brakesShifters: Mechanical + Shimano 105Fit: Don’t skip it. Seriously.My setup:Currently ride a Scott Addict (Carbon, 52cm)Started with a Trek 1220 (Aluminum) from Facebook Marketplace 👇My First Road Bike: fixed her up over the yearsCycling Starter Kit:Bibs – Your first good pair will change your life. I started with bibs of Amazon and still keep a set.MIPS helmet – Protect your head with science. I use one from Specialized or Giro.Sunglasses – You don’t need $300 lenses. Just find a pair that blocks UV and fits under your helmet.Long-sleeve jersey – Keeps the sun off. Keeps the sweat controlled. Look for something form-fitting and breathable. Link.Sunscreen – I use a mineral-based roll-on. Especially for long rides. The back of your neck and hands will get wrecked if you don’t.Feel Ready?Dr. K is smiling and saying, “Ready!”3. RITUAL – Run/Walk for 30 minSome days I run.Some days I walk mid-run.No shame.Just movement.Run when it clicks.Walk when it doesn’t.Show up either way.That’s how you build.That’s how you win.Learn to walk/run like a pro!

This week, I hit my physical limit.I was doing pull-ups every :30 for 20 minutes — and it felt powerful. My diet was dialed in. 200g of protein. Everything was clicking… until it wasn’t.I slept wrong after training, and woke up with my trap locked up, neck frozen, and nerves firing. I couldn’t turn my head.In this first episode of the Come Back Stronger Series, I break down:How I overloaded my system without realizing itWhy my nervous system failed before my muscles didWhat magnesium glycinate actually does — and why most forms won’t helpThe moment I decided to stop lifting… and how it made me strongerMy 3-day recovery protocol to reset, rebuild, and returnThis isn’t about being perfect. It’s about learning to pause, so you can push again with purpose.🕊️ Built From Within.—Series: Come Back Stronger💬 Let me know if you've hit a wall like this — or what you do when your body forces a reset.🔗 More: www.crowwithin.com/linktree#HybridAthlete #BuiltFromWithin #ComeBackStronger #MagnesiumGlycinate #DeloadWeek #TrapPain #Overtraining #Pullups #Recovery

1. REMINDER – Hybrid Training Is About Staying in the GameThe heart's stronger than your quads. That’s the point.Whether it’s the runner’s high or the high of the season—you want to feel it again tomorrow.But pounding pavement with thick heel-striking shoes adds up. Every step lands with 2–3x your bodyweight.That’s where hybrid wins. You stay consistent without breaking down.Too sore to run? Lift. Still tight? Cycle.The goal is to move daily.And here's the truth— I'm a finance bro who used to say cash is king.In training? Bloodflow is king.Wim Hof had it right—oxygen heals. Movement delivers it.Everyday bloodflow brings life back to shin splints, tender knees, and twisted ankles.Pull back the intensity - Push in the consistency.2. RHYTHM – #BloodflowIsKINGBreathe, motherf*cker. That’s it.It’s not age that slows us down—It’s stagnation.Lack of bloodflow.That’s why we move.Not for vanity.Not for records.For circulation.Saunas. Ice baths. Cold plunges.All the fads? They work because they push blood somewhere new.Movement does the same.Movement = bloodflow.Let’s Talk Vasodilation – The Real Performance Enhancer:Beets (nitrate-rich) I bite into them raw like an apple while tossing the frisbee with my dog.Ginger Pairs great with protein.Turmeric + Lime My go-to dinner drink. My fiancée adds honey. Respect.Blueberries (Organic) I pack them in a mason jar with boiled sweet potatoes—daily fuel.💡 Pro Tip: Train your breath. Nasal breathing = stronger diaphragm, more oxygen, better endurance.This one’s Kona approved.#BloodflowIsKingTalk to the CROW ChatGPT Trainer!3. RITUAL – The Navy SEAL Box Breath#BloodflowIsKing4 seconds in.4 second hold.4 second exhale.4 second hold.Repeat. Reset.It’s called Box Breathing—used by Navy SEALs to lower stress, sharpen focus, and stay calm under pressure.I don’t use it daily, but it’s a mental anchor.A reminder to breathe with intent.To slow the noise.To pump the blood.Because when in doubt?Oxygen is the answer.https://www.crowwithin.com/linktree

1. REMINDER – Movement is the End. Not the Means.

Most people train to chase a time. A medal. A finish line.
But at CROW, we don’t ask “What’s your next race?”
We ask: “Who are you becoming when you move?”

Fitness isn’t the point.
It’s a tool — a practice — to align your body, mind, and spirit with something deeper.

“You find alignment in movement. I find it in stillness.”

That’s what I heard this week. And it landed hard.
CROW makes room for both.

This isn’t about building a body for the spotlight.
It’s about building a body that answers the call at 50 — or simply shows up better than yesterday.

No matter how you move — movement is the end, not the means.

2. RHYTHM – Where I Started

Before 15-hour weeks, I trained maybe five days total.
Not perfect. Not structured. Just consistent.
And that’s the point.

The goal isn’t 15 hours.
The goal is alignment — and sometimes, alignment shows up with more movement.

This Week’s Rhythm:

• 🏃‍♂️ 2-3x Easy Runs/Rides
• Mornings if you can — especially Fridays
• Walk/run until it becomes one motion
• Don’t chase pace. Breathe through your nose.

Every year, I take 3 weeks off. No shame in starting with a walk/run.

• 🏋️ 1-2x Strength Sessions (Full Body)
• Lighter weight, higher reps (start with 6-10 reps per set)
• Focus: Chest, Back, Legs — compound only
• Keep it simple. Keep it strict.
• You earn heavier weight. You don’t chase it.
• 
  
• ✝️ 1x Time with God
• It’s not just a rest day. It’s an anchor.
• Pray before the session. During. After.
• Quiet the mind so the body can move with purpose.
  

💡 Pro Tip:

“Never think about the next workout. If you’re anxious about it, you’re doing something wrong or secretly feeling like my dog, KONA.”

3. RITUAL – The “No Music Run”

No phone. No headphones.

Just your key and a watch.

“We run to reconnect — not to escape.”

Feel the breath.

Hear the feet.

Let silence say something.