Dynamic Duo

May 21, 2020


Pax: Summertime, Luna, Ranger, Mentor, Canvas, Rogue, Defender, and 007.



-Arm Circles (frontward) x10

-Arm Circles (backward) x10

-Arm Stretch Over (each side)

Calf Raises x20

Good Mornings x20

Lap around Chapel (or about equal distance to both squares around Chapel).


2 sets of exercises per round. 1 strength and 1 cardio. Tabata style/timed with 25 seconds of work, and 10 seconds of rest. REPEAT the same set before moving on to the next set 4x.

*Option* Instead of Cardio exercise for each set, you can choose to run for the 25 seconds.

Set One:

Squat with Front Kick (alternate sides each round)



Set Two:

Curl to Over Head Press

Squat Jumps


Set Three:

Donkey Kicks (alternate sides each round)

“Pretend” Jump Rope


Set Four:

Side Lunges with Dumbbells

Mummy Kicks


Set Five:

Sit ups with Dumbbell

Side to Sides


Set Six:

Pushups (alternate regular and tricep)

Jumping Jacks


Set Seven:

Tricep Kickbacks (or dips)

High Knees



30 second plank

30 second wall sit

1 minute plank

1 minute wall sit



Colossians 3:14 “Above all, clothe yourselves with love, which binds us all together in perfect harmony.”

We all wear so many different “roles” in our lives. You never know what the other person is going thru. You never know what the cashier at the grocery store is going thru. You may pass someone going down the isle and quickly make eye contact for a split second, as you’re going about your normal day, while that person could be having the absolute worst day of their life. Maybe they are so depressed, that they are at the store buying a bottle of wine to take home and drink, only to later down a bottle of pills hoping to never wake up again. Because of deep hurt. Or maybe someone is in an abusive relationship and doesn’t know how to get out.

All that to say- We NEVER know what the other person is going thru. Even if they seem to “have it all together,” it could in fact be falling a part. We need to show love to everyone we come across. Show them grace. It’s not always easy for sure, but they are a person just like you and me. Even the person that cut you off on the road, they could be trying to get to an emergency or a dying relative (more than likely not, BUT GRACE), but we never know. Show GRACE. Show LOVE.

We are ALL God’s children, He loves us all the same. So no matter how many “roles” we have, the MOST important one of all is to be clothed in LOVE.