00:00 – Intro

00:45 – Reminder: Outgrowing Old Roles

03:58 – Rhythm: Values Over Ads — taking a stand against the noise of the internet and building values-based experiences in CLT

06:31 – Ritual: Explore Feature — training guides and faith books to ground your hybrid journey

Jim Carrey once said, “I am happy I got the role of Jim Carrey — to play this person that everyone thought I should be.”

He also said, “I wish that everyone would get what they wanted so they’d realize that’s not what fulfills them.”That’s the trap of roles. They look like fulfillment — but they’re just costumes.

This week’s CROW Circle Newsletter 013 explores:

How to strip away old identities and step into the role God actually placed in you

Why playing the role is not the same as living fulfilledHow values over ads as we build a decentralized, purpose-driven internet experience in Charlotte

A new Explore feature: training guides and faith books curated for hybrid athletes

Even Jesus said:“Whoever believes in me will do the works I have been doing — and they will do even greater things than these…” — John 14:12

Questions to reflect on:What identity have I outgrown, but keep wearing anyway?How can I let the Holy Spirit fully transform me?

How can I quiet the noise to hear God’s call more clearly?

👉 Explore more: www.crowwithin.com

Train body + spirit. Built from within.

00:00 – Intro

00:42 – Reminder: Everything You Do Is Meaningless (and Meaningful)

03:23 – Rhythm: Vendor Spotlight – Lotus Acupuncture

04:51 – Ritual: Explore (Beta) CLT’s Hidden Corners

CROW Circle 012 asks a brutal question:

What if everything you do is meaningless?

And what if that’s where the beauty begins?

This week’s newsletter blends spiritual paradox with practical presence:

– A vendor spotlight on Lotus Acupuncture, Charlotte’s sanctuary for recovery and flow

– A ritual to explore hidden pockets of CLT with fresh eyes and a slower paceTrain body + spirit. Built from within.

#charlotte #clt

00:00 Introduction to Newsletter 11

00:40 Navigating the Community Platform

02:16 Feedback and Closing Remarks

1. The CROW Circle: Find Tailored Solutions in CLT

What does it do? The CROW Circle scouts Charlotte for you. One search brings the best Vendors, Gear, Nutrition, and Communities — built for athletes who Run, Lift, Ride.

The Problem: Charlotte has everything to train body + spirit — but it’s scattered. Endless searching steals your time and focus.

The Solution: The CROW Circle curates only what matters: Local. Trusted. Built From Within. So you can train with presence, not noise.

Use Cases:

Training for a race? Get shoes, recovery nutrition, and a run crew that meets before work.

Looking to improve your health? Find trusted coaches, recovery experts, and gear upgrades to get you on track.

Want to invest in your spiritual side? Connect with faith-driven communities and nonprofits to serve alongside.

https://youtu.be/UjkeSo6IZTA?si=DMPwQSGVLk7pQ76d

00:00 – Announcements

01:24 – REMINDER: Love and Let Go

02:24 – We crave success… and build identities around it

04:14 – Flow requires flexibility — not control

06:00 – Letting go isn’t quitting. It’s turning the page

07:42 – Sometimes love means release: “Thank you for helping me”

09:12 – Half our problems? Perception, not reality

10:12 – Why CROW exists: To help people become

10:36 – RHYTHM: Presence Over Pressure

11:11 – Peace comes with flow. Let go to move forward

12:22 – Presence isn’t passive — it’s built with God’s plan

13:39 – When is “enough” really enough?

14:06 – RITUAL

15:10 – Alignment often feels like effort. That may be your gift

15:59 – Weekly recap

16:40 – The story we tell… and the presence we return to

This week’s CROW Circle invites you to let go of pressure without letting go of purpose. In training, in relationships, in faith — love requires trust, not control.

✣ Reminder — Release isn’t failure. It’s faith.

✣ Rhythm — Let go of pressure, train with presence.

✣ Ritual — Receive God’s gifts by noticing what flows.

Train body + spirit. Built From Within.

🔔 Subscribe to the CROW Circle Newsletter: www.crowwithin.com/newsletter

#bodyandspirit #crowcircle #hybridathletetraining #faithbasedfitness #builtfromwithin #spiritualendurance #trainingwithpresence

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.