Benchmarks, Workouts we’ve never ever done before, and BENCH PRESS. Lord loves it.

Roatan Honduras:

Honduras mainland is the most dangerous country in Central America, has the highest homicide rate in the region, with 38 per 100,000 people. Honduras, despite its status as one of the most dangerous countries in the region, has seen an increase in gender-based violence during the pandemic. Roatan Island however is regarded as one of the most secure islands in the Caribbean. Honduras is known for its low crime rate (9 murders in the 80,000 people who inhabit the island), and many consider the island to be the safest place in the country. The ability to work on a tourist visa is illegal, and those without residency can be deported. Foreign workers are required to keep the tourism industry operating.

Income inequality and the wealth gap in Roatan however is some of the worst in the world. Due to the island being safe, tropical and beautiful, with beaches and jungles and nearly perfect weather year round it has attracted outside wealth to the island. Land and house prices rival that of the United States. Yet the local people of Roatan work to earn as little as $40 USD per day.

November 5th, I’ll be heading out there with the Blackwood Builders Group ( who lead and champion about 4 of these trips each year to help the families on this island.

Dwellings Now ( is the non-profit that puts together all the ground work in Roatan, between the land prep, choosing which families are eligible, setting up accommodations for us, and loads of details that allow us to build two houses in a week while we’re there! Wow.

Please consider donating to help us get houses for these two families. We’re surrounded by homelessness here where we live too, but there’s really terribly little that we can do about it. We can actually help these people live better lives, help their kids to have better futures, and make the world a better place, literally.


Monday: Half Mary, Half Cindy together! – 10 minutes of Mary right into 10 minutes of Cindy, no break. Max Rounds, recording should look something like 5/10

Tuesday: Buddy Buddy Front Squat 5 sets of 5, 3 rounds, working up in weight as you go! Each buddy does 5 reps each round, for a total of 75 Weighted Front Squats each. An “Rx” would be something like 95/65 – 135/95 – 185/135 – 225/185 – 275/225

Wednesday: Helen 3 rounds for time: 400m Run, 21 KB Swings 53/35, 12 Pull-Ups

Thursday: 3 Rounds for Reps: 1 Minute Hang Squat Cleans 75/55, 1 Minute KB Swings 44/26, 1 Minute Push Presses 75/55, 1 Minute Jumping Pull-ups, 1 Minute MACHINE (different one each round, Bike, Ski, Row) Cals

Friday: Bench Press Max 3

Saturday: Max Reps Skin the Cat then a burn out of Dips: Ring Dip into Bar Dip, into Bench Dips – Option A: Max Reps Toes to Bars/Hang Knee Raises into a Burn out of Push-ups: Strict, Banded, Knees I think 3 Rounds 🙂