We had a 0.0 mile workout in the brisk gloom. Yep, no running…zip, zero, nada! Instead, we did slow reps of grueling kettle bell exercises. We filled the air with grunts and high quality mumble chatter.

The Thang:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Dying Cockroach (15x), Pepper Grinders (15x) , Penguins (15x)

Mosey w/ your kettle bell to the first pain station.

Pain Station 1:

• Upright rows (7x)
• Floor presses (7x/side)
• American Hammers(7x)
• One Leg Rows (10x/side OYO)
• Crushing Halos (10x/side OYO)
• Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the next pain station.

Pain Station 2:

• Overhead Squats (7x)
• Bent Rows (7x/side)
• Curls (7x/side)
• Around the World (10x/direction)
• Get Ups (5x/side OYO)
• Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the next pain station.

Pain Station 3:

• Goblet Squats (7x)
• Saxxon press (7x)
• Travolta’s (7x)
• Figure 8’s (8x/side OYO)
• Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the final pain station.

Pain Station 4:

• Tricep Extensions (7x)
• Shoulder Press (7x/side)
• Ribbons (10x/side OYO)
• Squat w/kettle bell above or in front of you when finished

Moleskin:

What’s the difference between mercy and grace?

Mercy is God not punishing us as we deserve.Grace is our undeserved favor from God. An illustration of the difference between these terms is as follows:

• Mercy is like God forgiving your financial debt.
• Grace of God is like filling up an empty bank account.

Know that we deserve God’s wrath and judgement but He is merciful. #Proverbs 28:13

Mercy is counter to today’s culture but it leads to a more abundant life. Share His mercy by forgiving and praying for others who have trespassed against you.

Peace,

Deacon