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“How do you want to be remembered?” I was reading Ecclesiastes tonight when I remembered Weston asking that last Saturday. Ecclesiastes is a wisdom book written by one of the richest and arguably wisest kings of antiquity, located in the Old Testament of the Bible. During college, the dean of my mathematics department told me that he converted to Christianity after reading it because it not only answered the question of how he wanted to be remembered, but informed how he should thus live as well. I’m not saying that the book should or will convert you, although cool if it does! But the wisdom in there applies to people of all backgrounds and beliefs because it is ultimately an extreme reality check on life. So, I ask you: if all is ultimately vanity in this world, how do we want to be remembered? And, in light of this, how should we live our lives? If you have time, I’d recommend checking out and even studying Ecclesiastes. The wisdom in there is not exclusive to Christians either. Wherever you fall in your spiritual walk, it’s worth checking out if you’re at all interested in answering Saturday’s question well. thx for attending my church service🤝 ok

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Okay, Let’s talk proper hydration… Here are the general guidelines: 1. Water to Electrolyte Ratio Electrolytes (mainly sodium, potassium, magnesium, and calcium) are lost through sweat and need to be replenished to maintain muscle function and prevent cramping. - Sodium: 300–700 mg per liter of water - Potassium: 100–200 mg per liter - Magnesium: 12–25 mg per liter - Calcium: 20–50 mg per liter 2. Water to Carbohydrate Ratio For sustained exercise… - Carbohydrates: 6-8% concentration (about 60–80 grams of carbohydrates per liter of water) This ratio helps ensure that the solution is absorbed without causing stomach distress. A concentration above 10% can slow gastric emptying and lead to gastrointestinal discomfort. 3. Water Intake Guidelines - Pre-Workout: Drink 16–20 oz (500–600 ml) of water 2–3 hours before exercise, followed by another 8–10 oz (240–300 ml) 20–30 minutes before starting. - Intra Workout: Aim for 4–8 oz (120–240 ml) every 15–20 minutes, adjusting based on temperature, intensity, and individual sweat rate. - Post-exercise: Drink 16–24 oz (500–700 ml) of water for every pound (0.45 kg) of body weight lost during the activity. This balanced approach will help maintain hydration and support performance, especially during long or high-intensity workouts. P.S. filtered water isn’t necessarily bad for you, but as far as hydration goes, it has a tendency to flush the electrolytes from your system… Skip to 35:37 when they start talking about hydration.

3 ROUNDS TOTAL. Run to Highway & back. Group 1: Bodyweight - Squats (15) - Lunges (10 each leg) - Planks (30s-1m) - Push-Up (M: 20 | W: 10) - Pull-up (M: 5-10 | W: 3-8) - Flutter Kicks (M:50 | W:30) - High knees (10 each leg) Group 2: Weighted - KB swings (10) - KB split stance deadlift (10 each side) - Battle ropes (15ea. arm) - Slam ball (5:5:5) - Sandbag Carry (Down & Back) - Curls w/bar (10-20) - Landmine Press (10 each arm) - Landmine Row (10 each arm) See y’all tomorrow! https://youtu.be/p5C6IMOeD-E?si=xzxbkyfnU_Kjgxbf