Yesterday Dollar Bill reminded me that “Modified” doesn’t necessarily mean you do less…you can push yourself to do more if you choose! Today we did some “you vs you” with max reps! 7 PAX left it all on the field (parking lot) at Goodlands!
The Warm Up:
- SSH 15X in cadence 4 count
- Arm circles back & forward 15X, Michael Phelps 15X
- Prisoner Squats 15X in cadence 4 count
- Mobility Mosey to first parking lot – side lateral shuffle, back pedal, ski jump/skip
- Round 1 – Upper Body (1 minute of max reps, 30 seconds rest, PAX rotate to next exercise)
- Dumbbell Curls or Dumbbell Hammer curls (20 lbs.)
- Skull crushers on your six (15 lbs.)
- Bent over rows (25 lbs.)
- Coupon Shoulder Press
- KB (20 lbs.) Snatch (each arm)
- Lateral Raise & Front Raise (10 lbs.)
- Lap around parking lot
- Round 2 – Legs (1 minute of max reps, 30 seconds rest, PAX rotate to next exercise)
- Monkey Humpers
- Alternating lunges with 20lbs dumbbells
- Calf raises with 25 lbs. dumbbell
- Goblet squat with coupon or modify with exercise band
- KB (20 lbs.) Pistol Squats (each leg)
- Broad Jump 10 yards, Walking lunge back
- Wall Sits
- Lap around parking lot
- Round 3 – Abs (1 minute of max reps, 30 seconds rest, PAX rotate to next exercise)
- Flutter kicks
- Side Plank Dip (switch sides at 30 seconds)
- American Hammers (25 lbs.)
- Core Stars
- Single Step Bear Crawls
- Leg lifts and hello dollies
Mosey back to Flag.
COT: Count o Rama, Name o Rama
Announcements: Terrain Race in Jacksonville 10/26, continued prayers for recovery for my wife and Flo’s job search.
BOM: DB also mentioned “Bridge over Troubled Waters” and correlation to faith. It made me think about the back story to an old hymn that I heard a Men’s retreat years ago.
“It Is Well with My Soul” by hymnist Horatio Spafford
This hymn was written after traumatic events in Spafford’s life. The first was the death of his son at the age of two and the Great Chicago Fire of 1871, which ruined him financially (he had been a successful lawyer and had invested significantly in property in the area of Chicago that was extensively damaged by the great fire). His business interests were further hit by the economic downturn of 1873, at which time he had planned to travel to Europe with his family. In a late change of plan, he sent the family ahead while he was delayed on business concerning zoning problems following the Great Chicago Fire. While crossing the Atlantic Ocean, the ship sank rapidly after a collision with another vessel and all four of Spafford’s daughters died. His wife Anna survived and sent him the now famous telegram, “Saved alone …”. Shortly afterwards, as Spafford traveled to meet his grieving wife, he was inspired to write these words as his ship passed near where his daughters had died.
“When peace like a river, attendeth my way,
When sorrows like sea billows roll;
Whatever my lot, thou hast taught me to know
It is well, it is well, with my soul.”
Famous hymn composer, Philip Bliss (1838-1876), was so moved by Horatio’s prose, that he composed a peaceful tune to accompany the words. The song was published by Bliss and Sankey, in 1876. It’s incredible to think such encouraging and uplifting words were born from the depths of such unimaginable sorrow. It’s an example of truly inspiring faith and trust in the Lord. And it goes to show the power our God has to overcome even the darkest times of our earthly life.
This also reminds me of my good friend Mike Welch who passed away recently and his amazing spirit of gratitude while facing a terminal illness!
God will see us through any storm!