E. SOAR Classroom Learning - Knowledge—Brain Strength Training
The FOUR Intervals of LEARNING
I started creating walking experiences for myself in unique places that prompted nostalgic thinking. The walk through the neighborhood that I grew up in as a child—while listening to the scriptures and sermons—and sitting down in scenery to read and study sparked a unique reward and peace that told me things were going to be okay. After reading, and while further walking, I would REFLECT on the DOING (reading and walking). Then, CONCEPTS from God’s still, small voice would flow into my mind on how I could make further changes to my character and its defects. Then I would DEVISE a plan on what to work on next or where to take my next walking and reading experience. You see, such an experience that was intentionally done in an effort to invoke nostalgia and spiritual learning became a platform for God to coach me on. Think about it: I’m moving in familiar scenery while talking to God and listening to His words; therefore, my thoughts get elevated to levels that feel good, which creates a new spiritual reward that motivates me to create further walking experiences. A spiritual habit starts to form that is in the opposite direction of my substance-abuse habits. I’m starting to remove myself from the six-lane freeway of substance abuse and onto the grass path that leads to God’s foundation of health and happiness. Here’s how it flows: DOING: A walking experience while listening to uplifting music/ audiobooks, then reading the word of God in scenery to then have a prayer experience. REFLECTION: Reflect on the DOING. Reflect on the walking—how I felt from the music, walking movement, audiobook/ sermons, reading, scenery, and prayer. CONCEPTUALIZE: Take note of the concepts being dropped into your mind from God; new ideas on how to capture the Christlike lifestyle. DEVISE: Devise a plan on what to do next. What character defect do you want to improve on? How are you going to get closer to your Higher Power? How can you put yourself in a position to have more spiritual experiences? These four intervals of doing, reflecting, conceptualizing, and devising will help you recognize the rewards that come from living the simple life of a believer. Remember, the pills, smokes, drinks, and pornography are rewards that are easily visible, which means they are highly addictive because they take no work and attack our pleasure center. Therefore, these four intervals of learning are harder and do take effort, but they become a pondering and deep reflection practice that helps us see the rewards inside the Christlike life. The hope is that your mind will learn to habitually work inside this new framework while you seek to change your habits. If so, you will have a better chance of seeing the beautiful highs that take place inside the sober life.
Tuesday
A. 3 min. Cold Plunge + 12-15 minute jog / walk (get moving and happy)
B. Week 2 KNOWLEDGE work out of the manual
C. 30 minutes of reading. 3 x 10 (switch up the location for each 10 minutes)
Wednesday
A. 10 minute barbell work with Hawk
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B. Complete For Time:
Row 500/400
20 Power Cleans (155/135/115/95/85)
20 Burpee Bar Hops
20 KB Lunges (1 in. Each Hand—55/35)
Row 500/400
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C. Front Squat: 2 x 5 @ 80% of 5RM
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D1. Dead Lift: 5 x 5 (build to a heavy 5)
D2. Bench Press: 5 x 8; rest 2 min.
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E. SOAR Classroom - Processing Group
Some Ideas to process about—Step 2:“Came to believe that a Power greater than ourselves could restore us to sanity.” This step emphasizes the recognition of a higher power that can provide guidance and strength beyond one’s personal capacity, and is a crucial part of the recovery process.
Step 2 Discussion Questions:
Initial Thoughts on a Higher Power: As someone new to recovery, what are your initial thoughts or feelings about the idea that a power greater than ourselves can restore us to sanity? How does this concept resonate with you at this point in your journey?
Perceptions of Sanity and Higher Power: “How do you currently understand the concept of ‘sanity’ in the context of recovery, and what role, if any, do you think a higher power might play in achieving it?
Openness to New Ideas: What challenges or hesitations do you face in considering the possibility of a higher power aiding in your recovery? How open are you to exploring this idea as part of your journey towards sobriety?
Thursday
A. 3 min. Cold Plunge + 30 minute walk (audiobook)
B. Send out 2 healthy text messages
C. Do SOAR Manual—Step 2 of the 12 steps. Fill out the work sheets
Friday
A. 10 minute barbell warm-up taught by Frank
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B. 4. sets of:
10 AB Calories
10 Thrusters (115/75)
10 Pull-Ups
10 Russian Step Ups (no weight)
…….rest 2 minutes
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B. Back Squat: In 4 sets find, find today’s 5RM + drop set @ 90%.
NOTE: on B—the goal is consistency for each round. It would actually be best to start slower and increase each set.
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C. SOAR Classroom—Processing Group
1. Personal Journey with Higher Power: How has your concept or understanding of a higher power evolved this week? Can you share any moments where this understanding impacted your recovery process?
2. Seeking Knowledge: What steps have you taken recently to seek knowledge or learn more about your higher power? How has this search influenced your thoughts or feelings about recovery?
3. Challenges in Belief: Have you faced any challenges or obstacles in your journey towards believing in a higher power? How are you addressing these challenges, and what support do you find helpful?
4. Sharing Insights: What new insights or perspectives about your higher power have you gained this week that you’d like to share with the group?
5. Impact of Belief on Daily Life: In what practical ways has your belief in a higher power affected your daily decisions and actions in recovery?
6. Advice for Others: What advice or encouragement would you offer to someone struggling with the concept of a higher power in their recovery journey, based on your experiences this week?
Saturday
SATURDAY PAIN TRAIN + Hike + group in scenery.
A. 10 minute barbell warm-up taught by JT.
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B. Every 3 minutes x 5:
10-12 Bench Press (you choose load that works— keep it light)
