Week 1 - SUFFERING

Published on 6 September 2025 at 05:17

1 Corinthians 16:13

Be on your guard; stand firm in the faith; be courageous; be strong

Workout launch - Saturday September 6th

Here we go with Week 1 of our SOUL Challenge - SUFFERING!  This one will test your mindset and resilience as we tackle a workout guaranteed to keep you moving for 40 minutes!

Last week's workout was fantastic and how great to see catch up sessions across Hawkebsury, Penrith and the Lewisham crew hitting it on Thursday!  During SOUL you can do any of the workouts as often as you like, it will always be the last submission for that workout that will reflect on the scoreboard.

The details are below and a reminder when you complete it to upload your rounds completed (full rounds only for easy counts)

 

Be Courageous

The Word

Men, this verse isn’t a suggestion — it’s a command.  It doesn’t say “if life is easy” or “if everything’s going your way.” No, it says: stand firm, be courageous, be strong.

That means when suffering comes — when the storms hit, when life feels uncertain, when pain presses in — we don’t back down. We rise up in faith, knowing who our God is.

We may feel the winds and waves, but we’re not standing on shaky ground. We’re standing on the solid rock of Christ. And when the enemy sees that you won’t be moved, he knows he can’t win.

Courage isn’t the absence of fear; it’s choosing to move forward in spite of it. It’s waking up and saying: “I may not have all the answers, but I trust the One who does.” That is faith. That is strength. That is courage. And that’s already inside you.

God placed it there. You are stronger than you think. Don’t let suffering break you down — let it build you up. Don’t let fear rob you of your purpose. Don’t let delays convince you that God has forgotten you. He hasn’t. He’s preparing you. He’s strengthening you. He’s building in you a foundation that cannot be shaken.

Solid Men — let’s stand firm, side by side, through every struggle.

The Workout

Max Rounds in 40min

 

1 Round = 3 Stations (A,B & C) and run back to start.

Point A (start line) - 50 Star Jumps

Point B (25 Metre mark) - 25 Shoulder Press/25 Weighted Squats/25 Sit Ups

Point C (50 Metre mark) - 25 Pushups/25 Jump Squats/25 Dead Bugs

Complete each exercise then move to the next point.

Repeat all 9 movements to achieve as many rounds as possible in 40 minutes.

EACH ROUND COUNTS BY COMPLETING STATIONS A, B & C ONCE.  EG each new round starts with 50 Star Jumps, each round has different movements at B & C.

Equipment Needed
  • Brick, or a similar weight like a kettle bell etc.
  • Measuring device, cones or chalk to mark out the 100m
  • Gloves and mat if preferred

Recommendations
  • Mark out 25 metres and 50 metres with cones or chalk
  • Play some inspirational music to help with the grind ;)
  • Reminder that 1 round is completed by 50 Star Jumps, 25 x Station B and 25 x Station C, run to the start. 

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