Program Description: This 6-month program is offered by the men of Galvanize SCV (GalvanizeFit.com) and is based on the principles of F3 (F3Nation.com). By joining Rebuild 180 you’re committing to participation in weekly group workouts and building vital relationships with a group of other men. We don’t require perfection (and we aren’t perfect, either). We just want to join with men who are hungry for positive change in their lives and are ready to work for it.

Schedule: Nov 4, 2023 – May 4, 2024

Location: Santa Clarita, CA

Cost: 100% Free

Coordinator: Mark Montoya, 661.917.9623

 

Physical Fitness

Develop a healthier lifestyle by working out regularly. We gather on Saturdays at 6 AM, rain or shine, for a fun but vigorous workout.

Leadership Reading

Exercise your mind by reading and discussing books that will spur critical thinking and expand your perspectives.

Fellowship

Create bonds with other men who are on a similar path and are there to support you. We do a 30-minute mid-week check-in via Zoom.

 
 
 

Leadership Reading Path

 

The Five Marks
(Nov-Dec)

Explore five essential traits of men who intentionally live out God’s purposes: 1) watchfulness, 2) fortitude, 3) team orientation, 4) diligence, and 5) care for others.

Mere Christianity
(Jan-Feb)

Engage in a rational and philosophical exploration of Christian beliefs, which will help you to love God with your mind as well as your heart.

Extreme Ownership
(Mar-Apr)

Reject the excuses that keep you mired in mediocre results and see how taking “extreme ownership” sets a footing for excellence in all things.

 
 

Sample Body Weight Workout

Warm-Up (5-10 minutes)

  • Jumping jacks

  • High knees

  • Arm circles

Strength Workout (30 minutes)

  1. Push-Ups:
    Three sets of 10-15 repetitions

  2. Bodyweight Squats:
    Three sets of 15-20 repetitions

  3. Plank:
    Hold for 30-60 seconds (Increase time as you progress)

  4. Lunges:
    Three sets of 10-12 repetitions per leg

  5. Tricep Dips (using a sturdy surface):
    Three sets of 10-15 repetitions

  6. Bodyweight Rows (using a horizontal bar or sturdy table):
    Three sets of 8-12 repetitions

  7. Glute Bridges:
    Three sets of 12-15 repetitions

  8. Bicycle Crunches:
    Three sets of 15-20 repetitions per side

Cool Down (5-10 minutes)

Stretching exercises for major muscle groups (quads, hamstrings, calves, chest, back, and shoulders)

✏️ A Note About Progression

As you get stronger, increase the number of sets, repetitions, or hold time for planks. Incorporate more challenging variations of exercises, such as diamond push-ups, pistol squats, or one-arm planks.

Note: Always maintain proper form during exercises to prevent injury.

Remember, consistency is the key to seeing progress. It's also important to pair your workouts with a balanced diet and get adequate rest for recovery. Adjust the intensity and repetitions according to your fitness level and goals.

 

Capstone Challenge

Even if you’re joining us with no athletic conditioning, one goal over these 180 days is to prepare you for a significant physical and mental challenge. That’s why we’re participating in the Grit Obstacle Course Race (OCR) on May 4, 2024.

Note: Participation in the Grit OCR is optional, and the registration cost is covered by each person.

 

Test Your Limits

“Throughout the course are obstacles designed to test the strength of your whole body, pushing you to the next level of strength and fitness. We believe that anyone can do this, but it won't be easy, you will be challenged, you might even scream at it, but you will also love it, and you will have an awesome time.”

— GRIT OCR TEAM