📕 DAD WISDOM 

Find the Delight

The early stages of parenting are no joke. It’s a blur of diapers, bottles, tantrums, and sleepless nights. Repetitive. Exhausting. But if that’s all you focus on, you’ll miss the magic.

Look for the fun. The weird moments. The little wins. The unexpected laughs.

Whether it’s a diaper disaster that ends up on the ceiling or a toddler debate about why pajamas are evil, those are the moments you’ll actually remember.

And as they get older, the chaos just changes shape. Homework meltdowns, awkward questions, teenage mood swings - still hard, still messy, still full of moments that can make you smile if you let them.

Parenting doesn’t get easier. But choosing to find the joy buried in the chaos? That’s what makes it richer.

RAD DAD 

Rich Diviney

Former Navy SEAL commander and author of The Attributes, Rich Diviney spent over 20 years leading elite Special Warfare teams.

Since retiring, he’s helped thousands of leaders in business, sports, and the military hone character traits like grit, adaptability, and resilience Rich has also talked about how parenting mirrors elite performance. In an interview he said:

“When you go through that experience of combat … I didn’t have any hobbies. My hobby was my family. When I came home, that was my hobby—a hundred percent of me fully engrossed myself back into my family. And that I believe helped me.”

He emphasizes that attributes—not just skills—shape how our kids handle challenges. Skills can be taught, but traits like courage and discipline require active testing and real-world experience. That translates directly into fatherhood: letting kids try hard things, fail, and learn resilience.

Rich’s message: being a dad isn’t just showing up—it’s about getting your hands dirty, modeling perseverance, and treating family time with the same intensity as any mission.

DAD TOYS 

Kosmos Dry Rub

If you’re firing up the grill for the 4th, this is your secret weapon.

The Kosmos Q SPG Dry Rub (that’s Salt, Pepper, Garlic) is bold, clean, and stupid good on everything—steak, chicken, ribs, even veggies. It’s award-winning for a reason.

Picked up a bottle ahead of the holiday and already planning to slap it on whatever meat I can find.

Grab it here before the 4th

DAD BOD 

Office Chair Butt

Ever heard of “office chair butt”? That viral term warns that sitting all day can weaken your glutes and flatten your behind. The real issue isn’t your chair—it’s the hours spent glued to your seat while your muscles go unused .

Weak glutes can lead to back pain and sloppy posture.

Here’s how to beat it:

• Get up every 30–90 minutes and walk around

• Squeeze your glutes while seated

• Add glute bridges, squats, lunges, calf raises to your routine

Move more, sit less—you’ll protect your behind and your back. Your future self will thank you.

JUNK DRAWER 

• Top 3: Dylan, Brooks, and Steve got after it last week! Nice work, guys. On Strava? Join the group here.

• Fresh Dad Lab: Philip Barrar, CEO of Future Money, will be joining us to drop actionable tips on how to build generational wealth for your kids. It’ll be a live Google Meet, and yes, there will be time for Q&A. Date coming soon—stay tuned.

• Need Some Tunes?: Don’t sleep on our Dad Day playlist on Spotify. Updated weekly.

DAD HUMOR