09.08.22 Core-y Arms

AO: Oakery

QIC: Deacon

PAX: Dad Joke, Fireman, RAM, Revolution, Ghost


60 degrees and dry.

Warm up

  • Sun Salutation Stretch
  • 7x IC Reachers
  • 7x IC Windmills
  • 14x IC Arm Circles
  • 7x IC Halos
  • 7x IC Hip Circles
  • 1 minute Falmingos each side

The Thang

  • Mosey to coupon area
  • 30 seconds on/15 seconds off (2 sets)
    • Merkins
    • Frozen Freddies
    • Overhead Coupon Press
    • Box Cutters
    • Plank Up-Downs
    • Jane Fondas (30 s. each side)
    • Side Planks (30 s. each side)
    • Coupon Curls
    • Reverse Planks
    • Coupon Shrugs
  • Mosey to back of school
  • Grip hang 100 seconds
  • Dips


  • Air Squats
  • Single-Leg Bridges


As a recovering “Nice Guy” I wanted to share how important it is to become a good man instead.

“Safe?” said Mr. Beaver; “don’t you hear what Mrs. Beaver tells you? Who said anything about safe? ‘Course he isn’t safe. But he’s good. He’s the King, I tell you.”
― C.S. Lewis, The Lion, the Witch and the Wardrobe

Nice guys give to get, avoid conflict, seek approval, and secretly harbor a simmering anger and resentment that becomes dangerous when it breaks past their facade. Good men know how to “speak the truth in love” without being jerks. Sometimes this is known as “tough love.”

I recently took my daughter’s phone away at what happened to be a very inconvenient time because she had failed to pay her portion of her phone bill which was due that morning. It was harder than being “nice,” but done with the hope that it will help her learn a lesson to avoid greater difficulties in the future.

Surgeons cut. They aren’t nice, but they are doing something good.

Jesus spoke truth to the woman at the well, even when it couldn’t have been easy for her to hear, but it broke through and changed her life.

We must stop being “nice” and start begin good.

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