Stand Up Paddle Board + Obstacle Course Race November 22nd. Ballard Park. Sign Up at www.supnrun.com

Daily Workout
 
-Battle Plan
10 Sprawls 
200 M Farmers Carry
30 Pull Ups
400 meter Run or row
50 Wall Ball Shots
60 Sit ups
70 Mt Climbers
800 Meter run or row
90 Double Unders
100 meter lunge 
 
28 minute cap.
 
Extra Mile:
Run 200 meters. Rest 30 seconds. Do as many rounds as possible till the 30 min mark.
 
- Cool Down. No stretching. Light Jog or power walk for 4 minutes (400 meters or 800 meters)
Devotion
A soft answer turns away wrath, but a harsh word stirs up anger. —Proverbs 15:1 On July 28, 1914, Austria-Hungary declared war on Serbia in response to the assassination of Archduke Francis Ferdinand and his wife, Sophie. Within 90 days, other European countries had taken sides to honor their military alliances and pursue their own [...]
Sponsors

 

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Wells Fargo Advisors Chad Helpling
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Silver Sponsor

“Physical training is of some value, but godliness has value for all things holding promise for this life and the life to come.” 1Timothy4:8 NIV