5/9/23 – The POST – “Forgiveness”

Posted on Posted in Backblasts
  • When: 05/09/2023
  • QIC: DDay
  • The PAX: Box Fan, Gronk, Slash, Drainage, Xavier Hollander, DDAY, Star 69, Stalker, Spaceballs, Bada Boom, FNG – Sandy, Mayday, Mr. Smooth, Utah Check Please




15 Strong at The Post today on a beautiful Tuesday morning.



“Forgiveness is all-powerful.   Forgiveness heals all ills.”

It’s been my experience that there is not enough TRUE forgiveness in this world.  As we go through the workout today, I’m going to read a few quotes, what I’d like you to do is think about whom do you need to forgive, and for what, and then challenge yourself to take the steps to actually forgive them!



Warm Up:



Little baby arm circles F & B

Limp Member

Down Dog

Peter Parker Right/Left



QUOTES on Forgiveness shared throughout the workout:


We must develop and maintain the capacity to forgive. He who is devoid of the power to forgive is devoid of the power to love.

Martin Luther King, Jr.

 The weak can never forgive. Forgiveness is the attribute of the strong.

Mahatma Gandhi

Forgiveness is the key that unlocks the door of resentment and the handcuffs of hatred. It is a power that breaks the chains of bitterness and the shackles of selfishness.

Corrie Ten Boom

Forgiveness is for yourself because it frees you. It lets you out of that prison you put yourself in.

Louise Hay 

Forgiveness is not always easy. At times, it feels more painful than the wound we suffered, to forgive the one that inflicted it. And yet, there is no peace without forgiveness.

Marianne Williamson


The Thang:

See the picture, OR



Partner up:

10 Bropees as a team of 2

25 pattycake merkins as a team of 2


Partner 1 Run to path entrance and back while partner 2 starts on the following.


100 step ups 1 leg = 1

200 SSH


Back down the ladder

100 Step ups 1 =1


25 Pattycake merkins as a team

10 Bropees as a team


Plenty of time left:

Victory Lap

Sally came to visit with High/low plank!


The music – SUCKED – I challenge you to find more than 1 good song about Forgiveness!!!  Had to Pivot to a different playlist before the PAX committed Mutiny!




We all agree that forgiveness is a beautiful idea until we have to practice it.

  1. S. Lewis

 Saying sorry is REALLY hard and Forgiveness is even harder.   You have no idea how hard it was to come up with a “playlist” with the topic of FORGIVENESS – we as a culture don’t even seem to sing about it, we will sing about how sorry we are, but forgiveness is hard to find, which is very telling of our society and it is something really lacking in our culture.




Prayer Requests:

Utah’s 2.0 is coming 5/26

for our country

and all unsaid


Closing PRAYER:

 God grant me the serenity to accept the things I can not change (such as the wrongs I have perceived done to me), the courage to change the things I can (my attitude/my love towards that person, and forgiveness of that individual), and the wisdom to know the difference.

 Today I will forgive those whom have offended me, Those whom love me and even those whom do not care for me.  I ask that you allow me to walk through the difficulty/pain of real forgiveness, and into the light of freedom on the other side. 

Remember Forgiveness is for yourself, not for the other person.

And…….don’t forget you need to forgive YOURSELF FIRST!



Pledged it out!


Thank you Gentlemen for the Honor to Lead


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