RUN THE RACE

Run
The
Race

Ethos Church men's fitness

Thursdays · 5:30 AM

Thursday we train together. The other six days are on you. Here are workouts, weekly plans, simple nutrition and a daily scripture rhythm to keep you running between Thursdays.

Why RTR?

RTR stands for Run The Race, from Hebrews 12:1-2: lay aside every weight, run with endurance the race set before us, and keep our eyes on Jesus. We train our bodies together so we can run that race all week, as husbands, fathers and friends.

Join the GroupMe → See the workouts
Four men at the track at sunrise after a Thursday workout
Group selfie on the track with kettlebells
The group standing in lane one at dawn
A larger group on the grass by the track at sunrise
More than a dozen men on the track after the workout

Thursdays · 5:30 AM · Before the sun, before work

Iron sharpens iron · Proverbs 27:17

Season 2026 to 2027

What's Ahead

Same men, same mission, new name. Here's the plan for fall, winter and spring. Details and any weather calls always go out in the GroupMe first.

  1. Now

    Welcome to GroupMe

    Everyone in one chat. No more Android and iPhone headaches.

  2. Now · Nov 19

    Outdoor Thursdays

    5:30 AM outside through the third week of November, weather permitting.

  3. Nov 26

    Thanksgiving off

    No workout Thanksgiving week. Rest up and enjoy your family.

  4. Dec 3

    Into the barn

    We move into Brandon's barn. Still Thursdays at 5:30 AM.

  5. Through Mar 1

    Barn season

    Thursdays at 5:30 AM in the barn all winter, through March 1, 2027.

  6. Spring 2027

    Saturdays?

    We're praying about moving to Saturdays at 6 AM for spring and summer so more men can join.

Get in the Word together

Lead a devotional

We want every man involved in the devotional side of our time together, not just the workout. We're planning further out so you can sign up ahead of time, prepare, and share what God has been teaching you.

Sign up in GroupMe →

Grow the crew

Bring a guy

We're spreading the word through the Ethos men's breakfast, Ethos news and more. If you know a man who would benefit from showing up, invite him. Send him this page.

From the group

Thursday WOD

A recent group workout. Missed it? Run it on your own this week and post your rounds in the GroupMe.

Thursday · 5:30 AM

Shoulder
Burn 400

30 min AMRAP · Kettlebell + run

Goal: 5+ rounds

Each round

  • 400mRun
  • 15KB push press
  • 15KB swings
  • 12KB high pulls
  • 10KB halos (5 each direction)
  • 10KB push-ups / renegade rows per side

How it works

AMRAP means as many rounds as possible. Start a 30 minute clock, run the 400, work through the list, and repeat until time is up. Count your rounds plus extra reps.

Scale it

Lighter bell, 200m run, or swap renegade rows for push-ups on your knees. Pick a weight you can press 15 times unbroken in round one.

Push yourself

Goal is 5+ rounds. Keep the run honest and break the push press into sets before you have to.

Train between Thursdays

Workout Library

Eight workouts you can do at home, in a garage or at any gym. Each is named for a line from Hebrews 12. Most need a kettlebell or nothing at all.

Shoulder Burn 400

GROUP WOD
30 min AMRAPKettlebellRun
  • 400mRun
  • 15KB push press
  • 15KB swings
  • 12KB high pulls
  • 10KB halos, 5 each way
  • 10Push-ups / renegade rows per side

Goal 5+ rounds. Scale to a 200m run and a lighter bell.

The Twelve

HEB 12
12 rounds for timeKettlebell40 min cap
  • 12KB swings
  • 12Goblet squats
  • 12Push-ups
  • 12Sit-ups

Scale Do 8 rounds, or drop to 8 reps per movement. Write your time down and beat it next month.

Weak Knees

HEB 12:12
20 min AMRAPNo equipmentTravel friendly
  • 10Push-ups
  • 15Air squats
  • 20Walking lunges
  • 25Mountain climbers (each leg)

Why "Strengthen the weak knees." A hotel room, a living room, a lunch break. No excuses needed.

Lay Aside

HEB 12:1
20 min EMOMKettlebell / DBLegs
  • M110 goblet squats
  • M212 alternating reverse lunges
  • M315 KB deadlifts
  • M440m farmer carry, then rest

How Every minute on the minute, cycle through 5 times. Go heavy enough that the last 3 reps are hard.

Discipline

HEB 12:11
5 roundsDumbbellsUpper body
  • 10DB floor or bench press
  • 10DB bent-over rows
  • 10DB strict press
  • 12DB curls

Rest 90 seconds between rounds. Slow down on the way down. Discipline seems painful at the time, but it pays off.

Endurance

HEB 12:1
IntervalsRun~35 min
  • 10'Easy warm-up jog
  • 6×400m hard, 90 sec walk between
  • 10'Easy cool-down

Pace Each 400 should feel like an 8 out of 10. Keep all six within a few seconds of each other.

Cloud of Witnesses

HEB 12:1
Partner · for timeBring a friend35 min cap
  • 800mRun together
  • 100Push-ups
  • 100Lunges
  • 100Sit-ups
  • 800mRun together

How Split the reps any way you want. One man works while the other rests. Nobody finishes alone.

Fix Your Eyes

HEB 12:2
3 roundsCoreMobility
  • 30sPlank
  • 10Dead bugs per side
  • 10Bird dogs per side
  • 20Glute bridges
  • 60sCouch stretch per side

Finish Five minutes of slow breathing and prayer. Recovery is part of the race.

Your week

Weekly Plans

Pick the plan that fits your season. Thursday is always the group. Sunday is always church and rest.

New or coming back

Three real workouts plus walking. Build the habit first. Consistency beats intensity.

MONWeak Knees20 min bodyweight AMRAP
TUEWalk30 min outside. Pray or listen to scripture.
WEDRestStretch 10 min if sore
THUGroup WOD5:30 AM with the men
FRIFix Your EyesCore + mobility, 20 min
SATRun / Walk2 miles, any pace
SUNChurch + RestWorship. Family. Recover.

Fuel the race

Nutrition

No fad diets. Six simple habits, two example days and a meal prep formula you can run every Sunday afternoon.

01

Protein every meal

One to two palm-sized portions each meal. A common target is about 0.7 to 1 gram per pound of your goal body weight.

02

Half the plate green

Fill half your plate with vegetables or fruit. Volume, fiber and micronutrients for very few calories.

03

Carbs around training

Put most of your rice, potatoes, oats and bread before and after workouts, when your body uses them best.

04

Drink water

Start the day with a full glass. A simple starting point is half your body weight in ounces, more on training days.

05

Plan the week

The men who eat well are the men who planned. Thirty minutes of prep on Sunday saves a week of drive-thrus.

06

Eighty, not a hundred

Eat well 80% of the time and enjoy the rest. Birthday cake is not a failure. Quitting is.

Example: Thursday

Training day · early workout
5:00 AM · Before
Banana and water. Coffee if you need it.
7:00 AM · Breakfast
Four eggs scrambled with spinach, two slices of whole grain toast, a cup of berries.
Noon · Lunch
Chicken rice bowl with black beans, peppers, salsa and avocado.
3:00 PM · Snack
Greek yogurt with granola, or a protein shake and an apple.
6:00 PM · Dinner
Salmon or lean ground beef, roasted potatoes, big salad.

Example: Rest day

Fewer carbs, same protein
Breakfast
Greek yogurt, berries, a handful of nuts. Or an egg and turkey sausage scramble.
Lunch
Big salad with grilled chicken, beans, vegetables and olive oil dressing.
Snack
Cottage cheese with fruit, or beef jerky and baby carrots.
Dinner
Turkey chili or a stir fry with lots of vegetables and a small scoop of rice.
Evening
Kitchen closes after dinner. Tea or water.

Grocery list starter

  • Protein: chicken thighs, lean ground beef or turkey, eggs, Greek yogurt, cottage cheese, salmon
  • Carbs: rice, potatoes, oats, whole grain bread, beans, fruit
  • Plants: spinach, bagged salad, peppers, onions, broccoli, frozen vegetables
  • Extras: olive oil, salsa, nuts, avocado, your favorite hot sauce

Sunday prep formula

Cook once, eat all week. Mix and match into bowls, wraps and plates.

2Proteins

Chicken thighs + ground beef

2Carbs

Rice + roasted potatoes

3Vegetables

Peppers, broccoli, salad

1Sauce

Salsa, teriyaki or chimichurri

These are general examples, not medical or dietary advice. If you have a health condition, allergies or specific goals, talk with your doctor or a registered dietitian.

Train the soul

Daily Scripture

Ten minutes a day, before the workout or before the commute. Same rhythm every day so it sticks.

"Let's run with perseverance the race that is set before us, looking to Jesus, the author and perfecter of faith." HEBREWS 12:1-2 · WEB

Our memory verse. Read it every morning this month until you can say it without looking. Then text it to one of the guys.

R

Read

3 minutes

Read one short passage slowly. Use the plan below, or the day's chapter of Proverbs.

U

Understand

3 minutes

Ask two questions. What does this show me about God? What does it show me about me? Write one sentence.

N

Next step

4 minutes

Pick one thing to do today because of what you read. Then pray it back to God and ask for help to do it.

Hebrews in 13 days

One chapter a day. Check them off as you go. Saved on this device.

Weekly check-in

Ask a workout partner these on Thursday. Iron sharpens iron (Proverbs 27:17).

  1. How many days did you get in the Word this week?
  2. Where did you train, and where did you skip?
  3. What weight do you need to lay aside right now?
  4. How are you loving your wife, your kids or the people closest to you?
  5. How can I pray for you before next Thursday?
1 Cor 9:24-27Run to win the prize
Philippians 3:12-14Press on toward the goal
1 Timothy 4:7-8Train yourself for godliness
2 Timothy 4:7I have finished the race
Isaiah 40:31Run and not grow weary
Galatians 6:9Do not give up
Colossians 3:23Work at it with all your heart
Proverbs 27:17Iron sharpens iron

A prayer before you train: Lord, thank you for this body and this breath. Help me lay aside what slows me down, run with endurance today, and keep my eyes on Jesus. Amen.

Once a year, all in

Men's Weekend

Every May the men of Ethos camp out for a weekend of training, teaching, worship and time around the fire.

The men of Ethos together at the May 2026 Men's Weekend

May 2026 · Recap

The Life of David

See the highlights →

Next · May 2027

The Warrior: Joshua

Be strong and courageous. Next spring we follow Joshua from Moses' shadow to the walls of Jericho. Date and details coming soon.

Learn more

Come run with us

Nobody runs alone.

Join the GroupMe for the weekly workout, location updates and prayer requests. New guys welcome every week. All fitness levels.

Join the GroupMe → Ethos Church
The Run The Race group on the track after a Thursday workout
WhenThursdays · 5:30 AM
WhereOutside now · Barn from Dec 3
BringWater + a kettlebell if you have one
CostFree. Just show up.