Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Windmills – 10 IC
Moroccan NC – 10 IC
Mosey lap around AO

Main Thang:
Round 1: Cinder Strength
Perform 3 rounds: (10, 15, 20 reps)

Cinder Block Squat Press (Thruster)
Cinder Block Rows
Cinder Block Lunges (10 per leg)
Cinder Block Curls
Cinder Block Flutter Kicks (with a press)

Recovery: Mosey to 50 yards and back between rounds.

Round 2: Tire Gauntlet
2 rounds total.

1. Tire Flips – One person Flips the tire, while the other person does a Burpee switching until the 20 yard line and back
2. Tire Jumps – Hop in/out of the tire continuously switching off.
3. Tire Farmer Carry – 40-yard carry and back.
4. Merkins on Tire – Hands elevated and decline (10 reps)

Round 3: Team Grinder Finisher
Pair up. One partner flips the tire 3 times down and back. The other does cinder block reps until relieved.

1 Round:
Partner A: Running 50 yards and back
Partner B: Cinder Block movement (rotate each set)

1. Overhead Press
2. Goblet Squat
3. Block Swing
4. Bent Row

COT Discussion:
Controlling Your Emotions

Let’s talk about something every one of us wrestles with — emotions. Emotional control isn’t just about staying calm; it’s about staying effective. When your emotions take over, logic shuts down, words fly out, and relationships get damaged. You can’t lead your family, your team, or yourself if you’re letting anger, pride, or fear call the shots.

We like to think we’re logical, steady, and unshakable… but truth be told, every man has moments when emotions start running the show. Anger. Frustration. Fear. Pride. Anxiety. Those feelings are part of being human — but if we’re not careful, they can become the ones driving the truck while we’re just along for the ride.

I once heard someone say, “If you can’t control your emotions, your emotions will control your decisions.”
And that’s the truth. Every bad decision we’ve ever made — snapping at someone, overreacting, walking away when we should’ve stayed — came from an uncontrolled moment.

We live in a world that tells us, “Just follow your heart.”
That sounds good — until your heart’s leading you into a wall.
Your feelings will tell you to quit when things get hard, to speak when you should listen, or to fight when you should forgive.

But here’s the deal: your emotions are real, but they’re not always right.

Now, emotions aren’t bad. God gave them to us. They help us connect, empathize, protect, and love. But emotions make terrible leaders. When emotions take the driver’s seat, discipline, faith, and wisdom usually end up in the back.

Proverbs 25:28 says:

> “A man without self-control is like a city broken into and left without walls.”

That’s a strong image — a man without self-control is vulnerable, defenseless, and exposed. When we lose control of our emotions, we leave our marriages, our families, and our leadership wide open to damage.

Faith — real, active faith — is how we rebuild those walls. Faith doesn’t mean we never get angry or frustrated. It means we know where to take those emotions when they come.

When you walk in faith, you’re saying:

> “God, I’m not strong enough to control everything, but I trust that You are.”

That shift in mindset changes everything. Instead of reacting out of pride or fear, you start responding out of peace and perspective. Faith gives you breathing room — space between the emotion and your reaction.

Think about Christ — faced with betrayal, hatred, torture, and humiliation. Yet He controlled His emotions perfectly. He didn’t lash out. He didn’t let anger dictate His actions. He stayed grounded in His purpose. That’s not weakness — that’s power under control.

We can’t always control our circumstances, but we can control our response. And that’s what separates men who lead from men who drift.

In our daily lives — at work, at home, even right here in the gloom — emotions will flare up. The question is: Do you react from emotion, or do you respond from faith?

Faith says, “Pause.”
Faith says, “Breathe.”
Faith says, “Remember Who’s in charge.”

The Solution: Pause, Pray, Proceed

Here’s a simple three-step formula for emotional control that’s grounded in faith and discipline:

1. Pause – When that rush of emotion hits, don’t react immediately. Take a breath. Walk away if you need to. You’ll rarely regret the words you don’t say.

> Proverbs 29:11 says, “A fool gives full vent to his spirit, but a wise man quietly holds it back.”

2. Pray – Turn that emotion into a moment of surrender.
“God, help me respond, not react.”
That quick prayer realigns your spirit before your mouth gets involved.

3. Proceed – Once you’ve calmed and prayed, act with intention, not impulse.
Make your move from a place of strength and faith, not frustration or fear.

And over time, when you consistently hand those moments to God, you start to build a quiet strength that others notice. Your wife feels it. Your kids see it. Your coworkers respect it. And your brothers here feel it too.

Emotional control doesn’t come from pretending you’re unshakable — it comes from trusting a God who is.
When you anchor your emotions in faith, the storms still come, but you don’t get tossed around.

Jesus didn’t panic in the storm — He slept through it.
Not because He didn’t care, but because He trusted His Father’s plan. That’s the model: peace through trust.

So when your day spins out — deadlines, conflict, stress — remember:

> “I don’t have to control everything. I just need to stay connected to the One who does.”

Because men who control their emotions through faith become anchors — not just for themselves, but for everyone around them.

Challenge for the Week

This week, when emotion starts to rise — frustration at work, anger at home, or fear about something you can’t control — take a breath and ask one question:

> “Am I reacting from faith or from feeling?”

If it’s faith, keep moving forward. If it’s feeling, stop and hand it to God. Let Him take the wheel before your emotions drive you off course.

— before you speak, text, or act — say this to yourself:

> “Pause. Pray. Proceed.”

Try it three times this week and see what changes — not in your circumstances, but in your peace.

Closing Thought

> “Be still, and know that I am God.” — Psalm 46:10

Stillness doesn’t mean weakness. It means control. It means faith. And in that stillness, God restores your strength, rebuilds your walls, and reminds you who’s really in charge.

> “Better a patient man than a warrior, one with self-control than one who takes a city.” — Proverbs 16:32

We admire the man who conquers others.
But God admires the man who conquers himself.
That’s real strength. That’s leadership.