Breacher Up Hybrid Strength and Conditioning

Verse of the Day - Proverbs 15:2 (NLT) The tongue of the wise makes knowledge appealing, but the mouth of a fool belches out foolishness. A proverb is a golden nugget of wisdom. While Proverbs are concise, “their brevity is dense with meaning and motivation,” said David Finkbeiner in The Moody Bible Commentary. Proverbs repeatedly uses the Hebrew poetical device of parallelism where the second line repeats, contrasts, or enhances the first. In Proverbs 15, we find a series of contrasts, describing the opposite effects of our differing communication decisions. On the one hand, the tongue of the wise speaks with gentleness (kindness and responsiveness), which can neutralize hostility (v. 1). The wise tongue promotes truth and moral understanding (vv. 2 and 7). It brings healing and life (v. 4). A wise communicator listens well to constructive correction and makes appropriate life changes (v. 5). In contrast, the words of the fool are harsh. The fool uses speech that is unduly blunt, critical, or even cruel, causing mental distress for the receiver (v. 1). The mouth of the fool spews reckless and ill-informed ideas, revealing the state of the heart and inevitably leading to evil behavior (vv. 2 and 7). Overall, Proverbs highlights that our words are never neutral; they carry the power to harm or to heal, to ignite conflict or foster peace, to destroy relationship or to deepen it. Chapter 15 also highlights the omnipresent nature of the Lord (v. 3). Our daily communication matters to Him, and He is attentive to all of it—the good and the evil. He sees the words we speak in public and whisper in private. He hears the life-giving messages we share with those we love and the harsh language we resort to when someone frustrates us. God’s presence should provide our primary motivation to speak with patience, wisdom, and love. When have you spoken with harsh or foolish words? When have you spoken with gentleness and truth? How can God’s presence motivate you to godly speech?

Bench Press

10 x 3 @ 68 %

Alternating DB Press

4 x 10

Low to High Cable Chest Fly

3 x 25

Close Grip DB Press

4 x 10

DB Roll Back

4 x MAX

Verse of the Day - Proverbs 18:21 The tongue can bring death or life; those who love to talk will reap the consequences. We’ve all heard the children’s rhyme: “Sticks and stones may break my bones, but words will never hurt me.” The irony, of course, is that this much-recited ditty about brushing off wounding words is itself a lie. Words can hurt—and often do—even more than stones. The power of words—both harmful and healing—is highlighted throughout the book of Proverbs. There are 915 proverbs in the entire biblical book, and approximately 150 address our speech. Proverbs 18 is another key chapter that focuses on this theme. Verse 1 warns against social isolation and antagonistic communication. A fool selfishly holds himself aloof from community and spurns connection by starting arguments. The fool rushes to share opinions before taking the time to learn relevant information (v. 2). In verse 4, the “deep waters” are likely the deeper thoughts and feelings from which the bubbling “fountain of wisdom” will flow (v. 4). Our external communication reflects our interior world. Verses 6–8 hammer home the devastating effects of the “lips of fools.” They initiate and intensify conflict. The fool’s words not only destroy other people; they also bring devastation upon oneself. Gossip is a particularly damaging use of language, which tastes deceptively sweet in the mouth. It spreads fast because we like how it tastes. But then, it penetrates our hearts and minds and soul, damaging our character. The fool also jumps in prematurely, bringing shame upon himself (v. 13). In contrast, the wise man listens well and pursues knowledge (v. 15). Our words have consequences—both for the hearer and for us (vv. 20–21). They can hasten death or foster life. Proverbs 18 is convicting for all of us! What lesson struck home to you? How will you apply it?

Back Squat

10 x 3 @ 73 %

Heel Elevated Goblet 1 1/2 Squats

4 x 12

Goblet Spanish Squat

4 x 12

Elevated Single Leg Body Weight Calf Raise

4 x 15

Russian Twist

4 x 40

Plank

4 x 0:45

Run

1 x 3.25

Run

1 x MAX @ 30:00

Verse of the Day - Jeremiah 29:12 Then you will call upon me and come and pray to me, and I will hear you. Few biblical passages describe the two-way communication that God desires to have with His people more passionately than Jeremiah 29. This chapter is a letter from the prophet Jeremiah to the elders of the Jewish exiles in Babylon. False prophets had infiltrated the community and were communicating empty promises of quick rescue. Jeremiah wrote to provide clear instruction and an invitation to communion. Jeremiah quotes the Lord, who begins with an honest description of Judah’s seventy-year exile. He does not sugarcoat their suffering but quickly adds assurance of His personal connection and promised deliverance. “I will come to you and fulfill my good promise to bring you back to this place” (v. 10). God declared His sovereign care for His people: “‘For I know the plans I have for you,’ declares the LORD, ‘plans to prosper you and not to harm you, plans to give you a hope and a future’” (v. 11). Then God describes how their communication should unfold. Judah would cry out to the Lord. They would pray for deliverance. God would listen and respond (vv. 12–14). In verses 15–19, God reveals that He knew their hearts. They had been captivated by the false prophets in Babylon, who promised a swift end to their captivity. But Jeremiah contradicted these lies. God also had other plans for those who had not gone into exile. They, too, would suffer famine and plagues because they had not listened to the repeated words of the Lord. The passage finishes with this final, core admonition: “Hear the word of the LORD” (v. 20). How is our communication with God like a two-way street? How does staying in communication with God guard against false teaching?

Lat Pull Downs

10 x 3 @ 68 %

Pendlay Row

4 x 6

Lat Pull Downs

4 x 15

DB Spider Curls

4 x 10

Seated DB Curl

4 x MAX

Verse of the Day - Mark 1:2-3 2 just as the prophet Isaiah had written: “Look, I am sending my messenger ahead of you, and he will prepare your way. 3 He is a voice shouting in the wilderness, ‘Prepare the way for the Lord’s coming! Clear the road for him!’” When you have good news to share, how do you communicate it? Do you phone a friend, send a group text to family, or post on social media? When Jesus’ disciple Mark had the best news to share, he wrote the Gospel of Mark. Although he originally wrote to the church during his lifetime, his account has been received by every subsequent generation of the faithful. Mark begins with this direct proclamation: “The beginning of the good news about Jesus the Messiah, the Son of God” (v. 1). His purpose is evident. Everything that follows is “good news”—a message to be proclaimed, received, and applied. Notice that Mark immediately anchors his good news in the Old Testament (vv. 2–3), demonstrating that God’s communication with His people through the centuries is continuous, coherent, and cohesive. The prophecies of Isaiah and Malachi foretold another messenger—a whole “strategic communication plan.” God would send John the Baptist to get people’s attention and ready their hearts. The setting for John’s communication was the wilderness— an undistracted place where God had already met His people many times (Exodus, Numbers, Deuteronomy). John’s message was concise and confrontational. He preached repentance and baptism for the forgiveness of sins (v. 4). People came from all over Judea to hear and confess (v. 5). John was not just sharing information; this message was transformational. When people responded, they would never be the same. John had dedicated his whole life to communicating this good news. Even his clothing and food choices spoke to his focus and humility. He did not draw attention to himself but pointed his audience toward the One yet to come and the salvation He would bring. Think about all the ways in which John communicated the good news. How does your life communicate this message?

Run

1 x 3

Run

1 x MAX @ 30:00

Verse of the Day - John 1:1 In the beginning the Word already existed. The Word was with God, and the Word was God. Classic literature is full of beautiful declarations of love. Romeo from Shakespeare’s Romeo and Juliet declares, “My bounty is as boundless as the sea.” In Jane Austin’s Persuasion, Captain Wentworth writes to Anne Elliot, “You pierce my soul...I have loved none but you.” In Charles Dickens’s Great Expectations, Pip says to Estella: “You are part of my existence, part of myself. You have been in every line I have ever read.” But these words pale in comparison to the ultimate, loving communication found in John chapter 1. John begins the same way Genesis 1 opens: “In the beginning.” We see the connection between the coming of the Christ and creation. Both document the clear and effective way God has revealed Himself to us. While His spoken word created life in Genesis, Jesus—the embodied Word—is the source of new and eternal life (John 3:3, 16; 6:27). The Word was with God and (at the same time) was God (vv. 1, 2). In these verses, John demonstrates that Jesus is both relationally connected to and substantively separate from His Father. The term for “Word” (logos) is layered with meaning. It combines the Greek philosophical principles of reason and order with the Jewish idea of God’s wisdom being revealed. Jesus embodies all of this—as shown in the creation process (v. 3). The Word formed the world, giving it structure and meaning. In verse 4, John shifts from creation to revelation. Light is a metaphor for truth, enabling people to see and comprehend. The Word illuminated a dark and sinful world. In the climax of God’s communication, the “Word became flesh” (v. 14). Taking on human form, Jesus communed with man. The verb “dwell” also echoes the Old Testament tabernacle, where God was present among His people. How does the beginning of John’s gospel mirror the creation account in Genesis? What are all the ways God has chosen to communicate to us?

Deadlift

10 x 3 @ 73 %

Double DB Front Rack Walking Lunges

4 x 12

Barbell Hip Thrust

3 x 12

Banded Good Mornings

4 x 25

Butterfly Sit Ups

4 x 25

Verse of the Day - Luke 5:5 “Master,” Simon replied, “we worked hard all last night and didn’t catch a thing. But if you say so, I’ll let the nets down again.” Has God ever called you to do something that didn’t make immediate sense? If so, you’re in good company. Consider the stories of Noah, Abraham, Moses, and Mary—to name a few. Sometimes God calls individuals to serve in a specific capacity, at a specific time, and for a specific purpose. Luke 5 provides us with one such example. Jesus was teaching a crowd near the lake of Gennesaret. The crowd was pressing tightly against Him, so to address the issue, Jesus got into a boat belonging to Simon Peter and asked the fisherman to push out from shore. From the boat, Jesus continued to teach the multitudes (v. 3). When He finished, Jesus turned to Simon and said: “Put out into deep water, and let down the nets for a catch” (v. 4). This command contradicted Simon’s experience and professional knowledge. He and his men were exhausted; they had fished unsuccessfully all night long. Simon also knew that fishing during the day was not effective, so he honestly expressed his concerns (v. 5). Yet, Jesus’ instruction was less about fishing and more about trusting. Jesus was testing Simon’s belief in His authority, and Simon pushed through his doubt. He told Jesus, “Because you say so, I will let down the nets.” He obeyed—not because the command made sense, but because the speaker deserved honor. The resulting catch overwhelmed the nets and the men. The miracle confirmed the word already spoken. Simon responded by falling at Jesus’ feet, calling Him “Lord,” and confessing his sinfulness. Encountering Jesus’ identity always brings clarity about who He is and who we are. In response to Simon’s humble declaration, Jesus called him to an even greater vocation. “From now on you will fish for people” (v. 10). Is God calling you to something unexpected? Maybe, like Simon, you feel unsure. Will you say, “Because you say so” and obey?

Seated Barbell Shoulder Press

10 x 10 @ 68 %

Single/Single/Double Bench Press

4 x 8

Seated DB Balboas

4 x 8

DB Lateral Raise

4 x 12

Dips

3 x 10

Chin-Up

3 x 10

Long Run Day: Run 20 minutes at a conversational pace -then- 3 Rounds 8 min jog 2 min sprint -then- 20 minute run at a conversational pace

5 Mile Tempo Run Run 2.5 miles at a conversational pace Run 2 miles at a 11:50 pace or faster Run .5 miles at a conversational pace