Warm-up
you know the drill here 15SSH, 15 BobbleDogies, 15 windmills, 15 Little Arm Circles forward then backwards.
All about the Benjamins!
Similar to 11’s, however each part equals 100, that’s why “the Benjamins”. 25 LBC, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to where you started. 25 Weezy Jeffersons, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back. at the end that’s 100 reps on the exercises, and 100 lunges.
Spartan
sprint 100 yrds, do 10 merkins at the end and walk back to the start. Continue until you have done 30 x100 yrd sprints and 10×30 = 300
if you haven’t reached 45 mins rinse repeat the Benjamins and modify the exercises if you’d like but keep the lunges.
COT
this scripture feels appropriate and I pray that you use the talents God has given you to the best of your ability and for his glory.
“In his grace, God has given us different gifts for doing certain things well. So if God has given you the ability to prophesy, speak out with as much faith as God has given you. If your gift is serving others, serve them well. If you are a teacher, teach well. If your gift is to encourage others, be encouraging. If it is giving, give generously. If God has given you leadership ability, take the responsibility seriously. And if you have a gift for showing kindness to others, do it gladly. Don’t just pretend to love others. Really love them. Hate what is wrong. Hold tightly to what is good. Love each other with genuine affection, and take delight in honoring each other. Never be lazy, but work hard and serve the Lord enthusiastically. Rejoice in our confident hope. Be patient in trouble, and keep on praying. When God’s people are in need, be ready to help them. Always be eager to practice hospitality.”
Romans 12:6-13 NLT
amen
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