• When: 2017-07-19
  • QIC: GED
  • The PAX: Chowda, Quest, GED

A Beat Down Following a Beat Down!

Conditions: Nice!

Three Pax enjoyed a gorgeous morning on the shores of Lake Murray.  Two of the 3 Pax present were seriously hurting after being slammed at Turning Point the morning prior — 200 flutter kicks, really?!  GED was mistaken to think that flutter kicks were only an ab exercise only to find out that they smoke the quads and hip flexors!  No wonder they call him GED!  We started off with Thunderstuck playing in honor of our screaming thunder thighs!    

The PAX:  Chowda, Quest, GED

• Side Straddle Hop 20X
• Through the Tunnel Ssssllllooooooowwwww (10X)
• Imperial Walkers 20X
• Little Arm Circles 10X each direction
• Flutter kicks 20X

  • LBCs 20X
  • Kettlebell Stretch
  • Around the World 10X each direction

The Thang

AMRAP 1 (20X each exercise then Rinse and Repeat)


  • Kettlebell Swings
  • Chest Presses
  • Rows


20X Bench Merkins

AMRAP 2 (20X each exercise then Rinse and Repeat)


  • Squats
  • Sit Ups with Extensions
  • Tricep Extentions


20X Bench Merkins

AMRAP 3 (20X each exercise then Rinse and Repeat)


  • Curls
  • Russian Twists
  • Dead Lifts


20X Bench Merkins

Calf Raises (3 sets of 30)

20X Napalms

20 X Sit ups with extentions

5 minute plank to “Ain’t It Fun!”


Prayer Requests:
The Flanagan Family

Mike Merck

John Burbage

Jody Hall

Devotion: based on John 14:1

I suspect that those of us who knew Cheech (John Flanagan) are still processing his death.  We struggle with the ‘why’ question.  Why did God allow such a tragedy strike such a devout follower of Jesus?  

God doesn’t answer the ‘why’ question with a philosophical or even theological explanation rather he answers it with himself.  Please notice the answer that Jesus gives troubling hearts:

John 14:1

“Do not let your hearts be troubled. Trust in God trust also in me.

The answer to a troubled heart is faith in God himself in the person of Jesus.  The God who created the universe and redeemed us in Jesus presents himself to us as we grapple with “Why?”  

The God who presents himself to us is no stranger to human suffering.  Sadness, tears, grief, loneliness, betrayal, agony and even God-forsakenness are all things God experienced through his Son.  He is a God who is great and able to use the plans of wicked men (Acts 2:23) even and Satan himself to accomplish our redemption on the cross of Christ.  He is a God who is good and loves us beyond our capacity to grasp it as evidenced by the sacrifice of his Son (Romans 5:8).  And he is a God who is at work in all things – including the death of our dear brother Cheech (Romans 8:28).  We may not be able to see God’s hand at work through this tragedy, but our troubled hearts believe that somehow, someway God is.  And we know that in our struggle, the God who presents himself to us is with us always! (Hebrews 13:5).

It is this faith in an all-powerful and loving God that prompted the Lutheran and Reformed Christians gathered in Heidelberg, Germany to write:

  1. 1. What is your only comfort, in life and in death?
  2. That I belong—body and soul, in life and in death—not to myself but to my faithful Savior, Jesus Christ, who at the cost of his own blood has fully paid for all my sins and has completely freed me from the dominion of the devil; that he protects me so well that without the will of my Father in heaven not a hair can fall from my head; indeed, that everything must fit his purpose for my salvation. Therefore, by his Holy Spirit, he also assures me of eternal life, and makes me wholeheartedly willing and ready from now on to live for him.   – The Heidelberg Catechism, 1563

Brothers, do not let your hearts be troubled — trust in God.

In Christ’s love,