11/19/2025
Proper full body workout provided by our good man Wahoo, or should we call him Guardian now?
Back Blast Wednesday November 19, 2025
The BEEtdown
Time: 6:00 AM
AO: Ken Dukes Stadium, Medina High School
10 PAX put in work on a warmer than expected morning Pitch Hill (Q)
Warm up:
Stretching and the usual mumble chatter
The Thang:
5 songs, 5 sets of exercises for an all over beat down. OYO, complete as many sets in the time of the song
Song 1 Mama (6:50)
Leg – 20 coupon calf raises
Core – 20 Crunchy Frogs
Upper – 20 curls
Cardio –mosey to 35 and mosey back
Song 2 Hold On (6:03)
Leg – 20 reverse lunge (1 is 1)
Core – 20 gas pumps
Upper – 20 Shoulder presses
Cardio – Mosey to 35 and mosey back
Song 3 - 2 Minutes to Midnight(6:03)
Leg – 20 Coupon Squats
Core – 20 American Hammer
Upper – 20 Merkins
Cardio – high knee to 35 mosey back
Song 4 – Feeling that way/Anytime(6:55)
Leg – 20 jump squats
Core – 20 heels to Heaven
Upper – 20 tricep extension or dips
Cardio – butt kicker to 35 mosey back
Song 5- Goodbye Stranger(5:49)
Leg – 20 monkey humper
Core – 20 LBC’s
Upper – 20 Lawnmowers 10 each hand
Cardio – mosey to 35 and back
6MOM: Baked in
COT:
Love prospers when a fault is forgiven, but dwelling on it separates close friends
Proverbs 17:9
Message today is about forgiveness. In the Bible it is written that when God forgives our sin, he also forgets what we’ve done. It’s not always true in our everyday lives. We often say we forgive someone, but we’re not willing to forget what it is they’ve done. Fool me once, shame on you, fool me twice, shame on me always seems to be there in the back of our minds to protect us from that hurt. You go about your normal day and you might not think of it all that often, but you always keep it to go back to if needed. When it comes to forgiving and forgetting that sin, we need to take that hurt and throw it away so it is taken away
