Author Archives: Rob

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.�

If you would like to join in online, download the zoom app and join in tomorrow from 12-12:30pm.�Rob Gaw is inviting you to a scheduled Zoom meeting.�Topic: Tuesday Bible reading�Time: Mar 24, 2020 12:00 PM Central Time (US and Canada)�Join Zoom Meeting�https://us04web.zoom.us/j/2784802875�Meeting ID: 278 480 2875�Sent from my iPhone�

Week 118: Matthew 19, Mark 10, Matthew 20-21, Luke 18:15-43, Luke 19

Week 119: Mark 11, John 12, Matthew 22, Mark, Matthew 23

Week 120: Luke 20-21, Mark 13, Matthew 24-26

Week 121: Mark 14, Luke 22, John 13-15

Week 122: John 16-17, Matthew 27, Mark 15, Luke 23

Week 123: John 18-19, Matthew 28, Mark 16, Luke 24, John 20-21

Week 124: Acts 1-6

Week 125: Acts 7-11

Tuesday May 26

Tuesday May 26:

Proverbs 15:33

“Fear of the Lord teaches wisdom; humility precedes honor.”

800 M Run

21 deadlifts

600 M run

15 deadlifts

400 M run

9 deadlifts

200 M run

3 deadlifts

18 min cap

Strength: 5×2 deadlift

5×2 strict pull-ups

Monday May 25

Monday May 25:

Proverbs 15:29

“The Lord is far from the wicked,

But He hears the prayer of the righteous.”

Spiritual Challenge this week:

Read the book of Proverbs. Write down 3 things that stood out in your reading.

Team workout at 8AM! Please bring a towel and plenty of water.

Thanks you to all the service men and women past and present.

Friday May 22

Friday May 22:

Genesis 4:7

“You will be accepted if you do what is right. But if you refuse to do what is right, then watch out! Sin is crouching at the door, eager to control you. But you must subdue it and be it’s master.”

Monday May 25th we will have a team workout at 8am. That will be the only class that day. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you could, please bring plenty of water with you and a towel for your push-ups tomorrow. Thanks!

Classes at 8AM and 330 only tomorrow.

“Murph”

Partner Workout 

Run 1 mile

100 pull-ups 

200 push-ups 

300 air squats

Run 1 mile

Thursday May 21

Thursday May 21:

Psalm 109:30

“But I will give repeated thanks to the Lord, praising Him to everyone.”

50 calorie bike

50 Russian KB swings

50 hollow rocks

50 KB sumo DL high pulls

50 calorie bike

16 min cap

Strength: 5×2 push jerks

5×4 seated good mornings

Wednesday May 20

Wednesday May 20:

John 10:11

“I am the good shepherd. The good shepherd sacrifices His life for the sheep.”

Reminder we have a 6AM class on Monday’s and Wednesday’s.

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15 minutes:

3 rounds:

18 full box jump overs

12 power snatches

Then

2 rounds:

18 DB snatches (9 each)

12 full box jump overs

*In remaining time max handstand walk

Strength: 5×4 front lunges (2 each)

5×4 seated box jumps

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.�

If it asks for a password it’s 278373. Sorry not sure how to get that password turned off

If you would like to join in online, download the zoom app and join in tomorrow from 12-12:30pm.�Rob Gaw is inviting you to a scheduled Zoom meeting.�Topic: Tuesday Bible reading�Time: Mar 24, 2020 12:00 PM Central Time (US and Canada)�Join Zoom Meeting�https://us04web.zoom.us/j/2784802875�Meeting ID: 278 480 2875�Sent from my iPhone�

Week 118: Matthew 19, Mark 10, Matthew 20-21, Luke 18:15-43, Luke 19

Week 119: Mark 11, John 12, Matthew 22, Mark, Matthew 23

Week 120: Luke 20-21, Mark 13, Matthew 24-26

Week 121: Mark 14, Luke 22, John 13-15

Week 122: John 16-17, Matthew 27, Mark 15, Luke 23

Week 123: John 18-19, Matthew 28, Mark 16, Luke 24, John 20-21

Week 124: Acts 1-6

Tuesday May 19

Tuesday May 19:

John 9:41

“If you were blind, you wouldn’t be guilty,” Jesus replied. “But you remain guilty because you claim you can see.”

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14 min AMRAP:

4 bar MU

8 DB Squat thrusters at 2 50lb

60 DU

Strength: 5×2 front squat

5×10 strict toes to bar

Monday May 18

Monday May 18:

John 9:31

“We know that God doesn’t listen to sinners, but he is ready to hear those who worship him and do his will.”

Spiritual Challenge this week:

Share the Gospel of our Lord and Savior Jesus Christ with someone this week.

5 rounds:

20 calorie row

6 hang power cleans

12 lateral bar over burpees

16 min cap

Strength: 5×2 hang power cleans

5×8 one leg barbell RDL (4 each)

Friday May 15

Friday May 15:

Proverbs 15:7

“The lips of the wise disperse knowledge,

But the heart of the fool does not do so.”

4 rounds:

400 M run

7 strict HSPU

14 one arm OH DB walking lunges (7 each)

18 min cap

Strength: 5 x max strict ring MU (rows & dips)

5×10 hip extensions