Spencer Arnold
@SpencerGArnold
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Christ Follower. Husband to Megan. Owner of Power And Grace Performance. Strength & Conditioning Director at Hebron Christian Academy CSCS, RSCC, Sr Intl USAW
Braselton, GA
Joined April 2009
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I can’t understand why programs wouldn’t split jerk as part of their program. Easy to teach. RFD work is ⬆️ the roof. Get bilateral and unilateral work. The proprioceptive requirement is super high. And goodness they’re fun to be good at.
@hcaathletic
@HebronLionsFB
#MoreWorkToDo
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13
75
Taking the week to remind/reteach/teach middle school group positions & mechanics of Olympic lifts b4 working back to our training regimen. 3 important points to consider when teaching MS the lifts
1-use cadence
2-repeat the same language
3-coach them like their lifters
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6
49
8-AAA w/ the clean sweep in the 1st round. All in dominant fashion. Said it all season we have the deepest region in the state. Big flex last night from
@StephensCoFB
@OCFearTheSpear
@MonroeCanesFB
&
@football_hebron
total point differential was 191-62
#dominance
@OfficialGHSA
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6
33
3 years ago I printed 176 workouts for 176 students competing in 13 different sports. Tomorrow these freshly printed workouts will go to 278 different students across 18 different sports. It’s like Christmas Eve. Thankful to be part of
@hcaathletic
and
@HebronLions
#moreworktodo
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The feeling of a hoco W 6-0! Proud of
@HebronLionsFB
They did what MANY said we couldn’t & competed every down for 4 qrtrs. Most won’t know the commitment it took from
@deacon_maynard
. But he will & I do. Proud! Humble in Victory. Disciplined in Defeat.
#MoreWorkToDo
@hcaathletic
0
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POV:
@HebronLionsFB
beats the region champ for their only loss in region to make the playoffs in a crazy do or die game.
@hcaathletic
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27
I have decided that in a strength and conditioning twittersphere where there is not one thing that everybody can agree on that I have found the one thing every strength and conditioning coach does affirm. Installing and cutting rubber stall mats may be the worst part of our job.
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1
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What a season! Proud of this
@HebronLionsFB
team. Especially proud of our 6 Seniors. So many said we were doomed in AAA & wouldn’t even survive region play, this team proved them all wrong. And did it with authority. Great job tonight
@FBCedarGrove
#MoreWorkToDo
#SDG
@hcaathletic
0
2
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Hot take: Parents who would rather have their child start/play over a better player because they "deserve it" are hurting the program, the school and their child long-term. Failure and being second string are the steps of the stairway to long-term toughness and discipline.
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Healthy baby and healthy mom. 7:48pm 7lbs 2oz
#emmakate
#futureolympian
super proud of
@MeganIArnold
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I’m convinced that if every S&C coach in America got rid of their lawn care service and cut their own grass once a week alongside a 30 min weekly walk with their significant we would be a FAR healthier profession in more ways than one.
#Cisforconditioning
#firstcutoftheyear
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I don't know who needs to hear this today but there is great weight in finishing what you start. Especially if you promise to finish WHEN you start. Your yes should mean yes and your no should mean no. Especially if it's hard to finish.
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Big opening W for the
@HebronLionsFB
team. Each week we learn something about who we are & where we can improve. No different this week. Super proud of Christian Germanos and the way he has chosen to play the game of football.
#toughnoseonpurpose
#MoreWorkToDo
#SDG
@hcaathletic
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The more I read my Bible the more I see the greatest challenge to a leader’s faithfulness isn’t hardship or failure but prosperity, success & accomplishment. In seasons of success is where I see most leaders let their guard down vs sin & let their commitment to obedience falter.
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Congrats girls! Coming home champions! Not even close!
@HebronGBB
68
@lumpkinwbb
36. Hats off to the Indians for a strong season but as predicted nobody could touch these girls!
#homegrown
?
#gohome
#ringszn
#dreamkillers
#sznenders
#MoreWorkToDo
@hcaathletic
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Let’s go!
@hebron_hoops
with the upset! Taking down
#1
seed
@WCVarsityBoys
in dominant fashion. WC- 55 HCA- 74 on to the next round.
#dreamkillers
#sznenders
#ringszn
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@kade_mcgee7
Coach this is great. 1- the investment & buyin from his teammates even if according to some this is small weight says a lot a/b team culture 2- commitment to maxing safely is clearly evident 3- you clearly know what you’re doing with how he lifts & understand teaching how to miss
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I have no words. This is why qualified high school strength coaches are a must. Stuff like this is what I was was talking about
@SeanWax
@DrAndyGalpin
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@ThabitiAnyabwil
chill man. You just offended many of your Gospel loving friends and pastors who voted on their conscience
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Elite Eight ☑️ Final Four Bound! Proud of these
@HebronGBB
girls and their work so far this season but still so much more to do! Headed south to take on
@WesleyanWBB
on Friday!
#dreamkillers
#sznenders
#ringszn
#MoreWorkToDo
@hcaathletic
0
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I was asked at the
@NSCA
Wisconsin State Clinic last weekend if/how I differentiated the use of the clean in our
@hcaathletic
program. Below is a video with three athletes in three different sports with three different goals ALL using the clean purposefully and appropriately
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“Colleges/educational institutions need to start thinking about education not as the pursuit of knowledge in distinct disciplines but as the acquisition of skills necessary to succeed in a world where knowledge is constantly changing.”
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The hard truth about HS strength training is that it’s not a miracle pill. It won’t make you great next week or by end of the semester. But four years spent gradually enduring the challenging ups and downs of a well-planned, progressive program will be definitively impactful.
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PSA for high school athletes. There’s a massive difference in playing multiple sports & playing multiple sports at the same time. Adding club teams to your schedule alongside your concurrent high school sports is a recipe for getting to watch multiple sports instead of play them
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Being a part of a sports team means attending practice daily, not missing workouts, investing in the team daily & leading/supporting leaders. It's what makes the team great and inadvertently grows us as teammates. The same is true for the Church. Attendance and investment matter.
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As the
@HebronLionsFB
season progresses I try to find ways to load players for continued progressive strength gain while giving more emphasis to power output. Weight releases w/ controlled eccentric checks a lot of those boxes for me. What about you?
@hcaathletic
@deanmaynard68
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Watching this reminds me how much fun my job is. Nothing works like work.
WORK before WIN!
Where is the lab to create and develop toughness??? WEIGHT ROOM!!!!
@SpencerGArnold
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What a battle!
@CommerceFB
came to play 2nite. Big time W b/c of elite level resilience & consistency. Big shoutout to
@NickWadee
,
@SimeonJohn023
, &
@sichanjohn9
for taking that offense head first play in & play out. Great team win!
#MoreWorkToDo
#SDG
@HebronLionsFB
@hcaathletic
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Remember y'all suffering is not a sign of failure but of future flourishing
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I might be in left field here but I legitimately believe that the best thing technology like
@perchFit
and
@catapultsports
has done for our program
@hcaathletic
is drive intentional effort and appropriate competition amongst our athletes. Analysis aside this is a huge win!
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Congrats
@HebronLionsFB
players and coaches on the first W tonight. Players celebrate the win for the next 24 hours then remember there’s more work to do. Humble in victory. Disciplined in defeat.
#moreworktodo
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One of the challenging parts of life is adversity. That’s why football is a life-preparing game; adversity. Tough one 2nite. Proud of how
@jarvis_mathurin
stepped up to diff roles all game. Humble in victory. Disciplined in defeat.
#SDG
#MoreWorkTodo
@hcaathletic
@HebronLionsFB
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@OfficialGHSA
@WilsonFootball
@GPBsports
@GaFarmBureau
@GeorgiaMaxPreps
@SCHSPatriots
y’all really gonna run with this like you won fair and square? Have some class and say the truth here. Because it seems like
@OfficialGHSA
is giving the silent treatment. That trophy will forever be tainted in this state if you don’t. Your own boys deserve better.
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PSA: Parents before you email your coach or call or wait on the field to “ask why your kid isn’t getting more playing time” think to yourself… does this coach desire to lose? Did they intentionally make playing time choices out of spite because they desired to do the wrong thing
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Christians, unbelievers, questioning. If you’re walking into a church Sunday where the preacher is sharing a message from a book that isn’t the Bible, maybe even his newly published one, please turn around and find a church that’s preaching from the Bible. You will be grateful.
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Ha excited is one word for it!
@Jghall12
could have walked in with the way the line moved people out of the way. That puddle though…best tackler of the night.
@hcaathletic
@HebronLionsFB
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Started an old Hatch squat program that 10 years ago I would have said was not hard enough. Today I couldn’t finish the workout as written and won’t be able to walk tomorrow. What squat programs do you remember doing as a kid or young athlete that today would be debilitating?
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Work always works. Just give it time. Proud of these boys. Proud of this coach. More work to do.
@hcabasketball
@hcaathletic
@coachjhca
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If you feel called to a mission trip or to give your life away on a mission field but don’t feel called to a local church in service, membership and uplifting, you‘re deceived in your call to the mission field. Commitment to the nation’s BEGINS with the local church! Eph 4:13-16
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Titus 1:16, there is an inseparable link between faith and practice, belief and behavior. Our works don't save, they declare our salvation.
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@ThabitiAnyabwil
or you're a conduit for division not peace. Your voice carries weight as it should. Be careful. Now is not the time.
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Girls played lights out! Worth the drive to Savannah.
@KyleSandy355
thanks for the rat poison, “one of the rare games where Hebron might not have the best player on the court.” Whoops. Wrong again. I lost count of how many 3’s we had but at least 16. One more to go.
#MoreWorkToDo
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This is worth stating in reaction to some less than intelligent comments I’ve seen recently. Big engines in athletes don’t necessitate speed but certainly serve as a pre-req for speed. I’ve seen athletes who are strong and slow but I’ve never seen athletes that are fast and weak.
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Another great win for
@HebronLionsFB
. Lots learned tonight. Lots to work on. Proud of the persistence & especially proud of
@Max_Steve6
defending the deep ball w/ perfection & making some big times hits. Freshman! Remember. Humble in victory. Disciplined in defeat.
#moreworktodo
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The hardest part for me about reading the Bible isn’t the practice of doing it daily. It’s opening it knowing that God has already set it up that day to challenge me in ways I’d just rather not be challenged.
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“The ultimate goal of marriage is NOT your happiness. It’s God’s glory.”
@ACPlatt
Tough sledding through the end of Ephesians 5 in
@HebronLions
chapel today. Solid word.
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Three free thoughts for this Sunday. 1- give yourself some grace. You don’t deserve it but you need it. 2- Give others more grace than you are inclined to. We’re all worse than we want to believe 3- One day you’ll be the one hoping for the same grace from others.
#sundaymorning
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It’s hard to rebound from a tough road win & duplicate toughness. Proud to see
@HebronLionsFB
do that. So many leaders in that effort last night. Drew Faucher
@JustinHornick5
@JTSperring75
out front. Great W! Humble in Victory. Disciplined in Defeat.
#MoreWorkToDo
@hcaathletic
0
1
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Proud of
@HebronLionsFB
. Backs against the wall & they fought to the last snap for a play-in win vs a very good Stephens team. Very proud of our D-line coming up big all night long especially in the 4th. Playoff bound! Humble in Victory. Disciplined in Defeat.
#MoreWorkToDo
#SDG
0
1
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Can’t teach it enough or young enough. Middle School strength class
@HebronLions
learning the basics of how to snatch this week. We won’t load a snatch with these guys for years but hammering this movement early means long term success later.
@hcaathletic
@coachmurph62
#work
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Great
@HebronLionsFB
road win tonight vs Franklin Cty. Feels good to take the field again!
@JakeRedman1816
showing tonight why he’s a such a good leader in practice and in game. He’s a easy man to follow. Back to work! Humble in victory. Disciplined in defeat.
#MoreWorkToDo
#SDG
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Here. We. Go. Competition starts today. 8 athletes spread over 6 competition days. Honored to get to walk these folks to the platform to live out their dreams. 😤😤😤
@USWeightlifting
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“Whatever man loves, that is his god. For he carries it in his heart; he goes about with it night and day; he sleeps and wakes with it, be it what it may, wealth or self, pleasure or renown.” -Martin Luther
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Saturday morning routine always includes oatmeal, orange juice,
@SportsCenter
and her favorite anchor
@elleduncanESPN
#GoDawgs
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Let's Go! Congrats to
@hcabasketball
and
@coachjhca
Hebron- 57
Providence- 46
Final
Going to the Region Championship!
@hcabasketball
@KyleSandy355
@AJCsports
@OfficialGHSA
@GDPsports
1
11
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0
1
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Nothing works like work. 22 kids at 225# clean or more and we haven't started really working from the floor yet.
@HebronLionsFB
is on a mission.
#MoreWorkToDo
@hcaathletic
0
1
11
“The heaviest weight lifted every day is your blanket. The lightest is the snooze button.” Credit to
@Dmejia53
@HebronLionsFB
@hcaathletic
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My favorite players and coaches to watch and honor are the ones whose default is hard work. Winning? Hard work! Losing? Hard work! Injured? Hard work. Didn’t get the start? Hard work! Won gold? Hard work! What’s your default?
#hardwork
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Monday I pressed our team to face adversity & fight back.They met that challenge. It wasn’t perfect but they met it. I can’t help but be proud of our a OL & DL for competing with a resilient
@CommerceFB
team. Great team win. Humble in victory. Disciplined in defeat.
#MoreWorkToDo
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History made!
@HebronLionsFB
Proud of the team’s focus for 4 qtrs tonight. Especially proud of
@Kjquick2
who showed up big time on both sides of the ball and all week in practice. Big week of practice coming up. Humble in Victory. Disciplined in Defeat.
#MoreWorkToDo
@hcaathletic
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“It is the easiest thing in the world to give high marks when grading your own paper. Be honest and fair. Be gracious to all, but be rigorous with yourself.” -CH Spurgeon
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Here’s an example of what I tweeted today. This isn’t max day. Just a normal FS day. Yes it’s 365# for 2’s & 3’s. Yes they all stayed above 0.3 m/s. But I learned a ton here about our gaps and what we need to work on before season starts w/o failure!
@HebronLionsFB
@hcaathletic
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If you’re like me and have read the story of Moses multiple times & never noticed the life-saving/life-giving people in his life that literally keep him on track. Go back & read again. Take special notice of Jochebed (mom), Miriam (sister), Shiprah and Puah, and Zipporah (wife).
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It's impossible to move through life w/ a focus on the things of the world yet still grow in integrity. But when one keeps one’s eyes focused on God—his character, his promises, his mighty rule, his heart of grace for sinners—all of life comes into accord. Things fall into place.
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One of the scariest trends in the US today is purposeful anti-intellectualism. Taking a stance on an issue w/o being educated on the issue.
0
1
10
“Gilmer has the biggest and tallest and best prospect on the court.”
@KyleSandy355
whoops wrong again
@Bwil_30
playing as the bigger and better prospect all night long. Great team win. On to the next one.
#eliteeight
#MoreWorkToDo
@hebron_hoops
- 64
Gilmer - 59
FINAL
@Bwil_30
- 28p, 7r, 4b, 1s
@taj_g3
- 13p, 5s, 2a
@yea_lani
- 13p, 4a, 3r, 1s
@hcaathletic
@GDPsports
@KyleSandy355
@RelentlessHoops
@HoopSeenGA
@RYZEHoops
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My favorite threads to read on Twitter right now as we lead up to the UGA/TCU game are the ones with people arguing DB coverages, offensive formations, defensive schemes or particular play calls when they’ve never seen the sidelines as a coach or in fact ever coached anything.
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What?!?!? Lift on GAMEDAY?!?!? Heresy. The process doesn’t stop on gameday. It just looks a little different.
#workworks
#MoreWorkToDo
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0
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Proud of this group. Lots of ups and downs. Big wins. Tough losses.
@HCAVolleyball
and
@Softball_Hebron
headed to out of state tournaments this weekend but made sure to get their flex Friday in this morning. Humble in victory. Disciplined in defeat.
@hcaathletic
#MoreWorkTodo
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The run starts tonight.
@HebronGBB
and
@hebron_hoops
ready to do work. Here’s our road to Macon.
@hcaathletic
#sznenders
#dreamkillers
#ringszn
@KyleSandy355
@OfficialGHSA
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I wish it were popular and likeable to outdo other athletes in honor and humility. To find ways to use your talent for the good of others. I never had the talent to know that struggle but goodness it would be refreshing to see culture trend that way.
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Barbell giving you trouble this morning? Look at the weight and remind the barbell this is war and you've already won!
@AttitudeNation
3
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I’m always on these men about depth. But this dude right here has embraced feedback & worked hard to get low. Not only is he strong, he’s coachable. One will get him much farther than the other. Holy moly he made 455 look like an empty bar. Proud of your work
@SimeonJohn023
0
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Have you ever stood by the ocean and felt small or minuscule? Psalm 77:16, that's how the ocean feels when it considers God. It trembles...
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I could watch
@CAthletics
training videos all day and not feel like I am wasting my day one bit.
#realweightlifters
1
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Lots of praise for a big team W tonight.
@HebronLionsFB
made it happen vs some wild adversity. Super proud of the team. Defense. Offense. All of it BUT
@Devon21caldwell
showed up big tonight. Hard yards & tough runs were the difference! Big Win!
#MoreWorkToDo
#SDG
@hcaathletic
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"How does God want to be worshipped would be like a cold shower in the middle of the night to many churches today. It has just never crossed their minds." Looking forward to this one!
"The trouble with preachers today is that no one wants to kill them."
Coming to Canon+ this Friday (2/3)
PURITAN: All of Life to the Glory of God /
@mediagratiae
@RHB_Books
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147
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Sweet Sixteen ☑️
@HebronGBB
taking care of business vs Carver in classic Hebron fashion. 77-23. Next up a very good
@MaryPersonsHigh
team comes to us.
#dreamkillers
#sznenders
#ringszn
#MoreWorkToDo
0
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Great comeback game tonight boys
@KRCSbaseball
particularly proud watching
@jpbyrnes25
step up tonight. Rest well closeout game tomorrow.
1
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Incredibly physical game last night with
@OCFearTheSpear
props to the warriors for playing tough nose football all night. Proud of the way our guys went lick for lick with them to the very end. Huge shoutout to
@JustinHornick5
for playing every snap to the very last play.
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Y’all ever read something, maybe something you’ve read before, and it just stops you in your tracks for some reason that day? Like you read it and wonder how you weren’t impacted by it more before or why you’re just now noticing it? Happened to me this morning with Genesis 15.
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Have to share this. Monday we squat pretty heavy
@football_hebron
but there’s always a velocity threshold they have to stay above or they have to lower the load. We are doing a dual squat format that has changed in intensity and volume over the course of the season.
1
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As high school football season wraps up for most across the country this is your friendly PSA. 7-on-7 is not real football. It's glorified college intramural flag football without the fraternity logos but with the addition of college recruiters.
#sorrynotsorry
1
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With ease. Freaky Friday came in hot this week
320!! It’s one thing to clean it…another thing to Jerk it!!!! This is insane. Who is going to block
@sichanjohn9
???
@CoachHJSimpson
@CoachPRandolph
@TravionScott
@Coach_Rud
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I love Mondays! Legitimately our best day in the weight room. Our
@hcaathletic
teams brought the heat today. Athletes with effort make for a good day.
0
0
8
Ok if Georgia can’t win it all I hope this man does. And leaves no doubt.
Jalen Hurts on his postgame workout in the weight room after the South Dakota game.
"I had something on my mind, so I got it off my chest and went and got some work in."
Full Video ➡️
#OUDNA
|
#BoomerSooner
46
303
2K
0
0
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On to
@OfficialGHSA
State Championship for our
@HebronGBB
team! 65-58 over
@WesleyanWBB
! One more to go. I said it at the beginning and I’ll say it now. Nobody can touch this team. Excited for next week.
@hcaathletic
#dreamkillers
#sznenders
#ringszn
#MoreWorkToDo
#sportsmanship
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@paxton_hetzell
@hankblain
become God? Def not. BUT he is definitely worshipped more than God already
#misplacedworship
#Godwrotethoselines
1
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Today is about winning. Big win this morning when this crew made work a priority on a day when everyone else slept. Second win of the day is our
@HebronGBB
taking down
@lumpkinwbb
down by double digits.
#wintheday
#workalwaysworks
There is NEVER a good excuse not to work! A lot of our boys are headed down to support
@HebronGBB
as they play in the finals of the GHSA tournament. BUT 1st…you gotta come lift at 645!
HRBRON FOOTBALL=W🦁RK
And good luck girls!!!!
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What a month.
@USWeightlifting
AO Final. Masters Worlds.
@iwfnet
SR Worlds. Close the old gym. Open the new one. 4 countries represented. Lots of medals and PRs. All w/ the best family I could ask for. Proud of this crew, their dedication, integrity & loyalty.
#MoreWorkToDo
#SDG
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We have become so self-centered that we go to God only for something from Him, and not for God Himself. -Oswald Chambers
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