My 2025 Pull Up Quest (3)

Trying to get your first pull up? Building up your back muscles through inverted rows will help. Put your elbows behind you and really squeeze those back muscles. The more upright you are the easier it is. 

Enjoy! 

July Can't Arrive Soon Enough

Can't wait to be doing this again 😎

Read Your Bible Observantly!

Did you know there's an arrow hidden in the FedEx logo? Take a look and be prepared to be surprised.

Bible study can be the same way. So often the little things make a huge difference when we study the Scriptures. Things can even turn on a "minor" detail. There's no limit to observation. Each time I come to a familiar verse I see more. I'm learning to read the text as though for the first time. It's amazing what I can discover when I do this.

If you want to become a better Bible reader in 2025, be sure to read the Scriptures observantly!

If You're New to Lifting (9)

Please don't compare yourself to others at the gym. Comparison is one of the greatest causes of unhappiness in life. So don't do it. Your internal dialogue shouldn't be, "I wish I could lift as heavy as he does." Instead, you should be saying, "I'm so glad I'm pushing myself today. Every session at the gym is a success."

Set your own goals for what you want to achieve, and never use anyone else's criteria for how you should feel. This doesn't mean that you can't draw inspiration from others. It does mean that you are not afraid to be you.

Remember this formula:

Happiness = Do your best.
Unhappiness = Compare yourself to everyone else.

You Can Do It!

Can you guys tell any difference? 

In 2025 let's get in the best shape of our lives and pursue our potential. Even if you've done absolutely nothing up to this point, you still have the opportunity to make 2025 your best year yet. 

We Get Emails :-)

If You're New to Lifting (8)

I find lifting to be an absolute blast. I hope the same thing for you. I hope that lifting becomes really fun and enjoyable for you. Or, if not, that it will become that way very soon. 

I am blessed with the kind of disposition that tends to see the good in life more than the bad. I also enjoy enjoying things. I've come to believe that happiness is a choice. You can make up your mind to be happy. Remember, your body craves daily exercise. There is no machine more beautiful, more perfect than the human body. It's ideally suited to movement. So don't ever feel guilty if you enjoy exercise. 

Lifting can be fun. Make it so. 

Upcoming: Course on the Exegesis of Philippians

Tonight I completed writing the syllabus and schedule for my spring semester course. It's the exegesis of Philippians. The aim of the course is to help my students get to the heart of this great epistle and to challenge them to apply what they learn to their own lives. It's important not to let our studies become merely academic exercises. We guard against this by taking time to think through and discuss what we're learning so that what we discover works out in practice for us. I have been learning over and over again at how many points the book of Philippians addresses issues that are current in today's church. I can say without exaggeration that I long for its teaching about teamwork and the need for Christlike humility to be heard and heeded. Philippians is a joyful letter, but the Christian's joy is not dependent on circumstances but on the Lord of all circumstances who, when proved, is always found sufficient. May we, as did the earliest believers, regard him worthy of our devotion and serve him to the end. 

My 2025 Pull Up Quest (2)

Rather than working on band-assisted pull ups today, I decided to perform some eccentric pull ups. Here's the great thing about the eccentric pull up. It doesn't involve the concentric part of the exercise, that is, the upward movement, if you don't want it to. You're really focusing just on the lowering  part in order to engage those muscles. You can make this more difficult if you want to by performing the concentric part but you don't need to. Also, if you'd rather not jump up to the bar you can just put a box next to the pull up rig you're using. Once your chin is over the bar you simply slowly lower yourself back down. Don't try to come straight down as you perform this. You're going to engage your lats the most by tipping back just a little bit so that you feel a little tension in your biceps as well as in your lats. 

Onbward and upward! 

Should Christians Be Involved in Sports Or Be Competitive?

Competition has always been a sore subject among Christians. The early church fathers along with the Puritans argued that competition tends to bring out the worst in people and should therefore be avoided. In fact, a large segment of Christianity has historically viewed competition negatively.

How should we respond?

There is no doubt that competition can make people self-centered and prideful. But it need not. The bad is often a distortion of the good. That's why sports has generally been thought of as a societal "good." So what do we say to those who disagree with this assessment?

The answer is obvious when we understand that sports is a subset of play. Play creates its own rules. By definition, it's "playful." Sports is play, though it adds its own distinctive elements. For one thing, sports is always a contest. It tries to "win," even when the opponent is ourselves or our previous PR. This sense of "contest" is what gives sports its competitiveness. For example, I imagine that people golf for any number of reasons. This may include the desire to be fit and healthy, or to socialize with friends, or to escape ever-so temporarily the stresses of daily life. But most golfers would probably admit that without competition the sport loses its fun and becomes dull and boring. For the Christian, this means that while sports can have a harmful impact, it is not necessarily wrong. It becomes wrong only when it distorts the good. It seems to me that we humans become the best version of ourselves when we compete against opponents and against ourselves, constantly striving to become the best we can be. We are created in the image of God as dynamic creatures who are hardwired to continually reach beyond ourselves and achieve our potential. Sports can encourage this God-given impulse toward growth and transcendence.

Again, I'll admit that sports can be distorted into something unhealthy. But it need not be. Competition is inherently neither good nor bad. Perhaps this is why sports gives so many people, Christians included, great personal satisfaction. Made in the image of God, we strive to be all he made us to be. Of course, for the believer, sports should never become an ultimate good -- a kind of "Sport-ianity." But there are good reasons for seeing sports as a penultimate good, pointing us to our Creator God, but only if we are careful to guard our attitudes and motivations. 

I'll stop here even though I haven't mentioned the great evangelism potential sports has (I think of the evangelistic sports camps in Eastern Europe I've been involved with) or the comradery it provides for Christian athletes (I think of the Fellowship of Christian Athletes or Athletes in Action.) 

Have a wonderful week!

Famished

... after today's workout. But nothing some home cooked honey glazed baked chicken can't cure.

For someone who doesn't know how to cook, this didn't turn out too bad. #gratefulforrecipes 

The Reverse Grip Pull Down with Palms Up

Have you ever done a reverse grip, palms-up pull down? Neither had I -- until today. This has got to be one of the best biceps exercises ever. As you know, the common form of a lat pull down is done with the hands wide and with a pronated grip. You're obviously working the muscles of your back, and the big muscle here is the lat. So to reverse that, you now use a narrow supinated grip, which means you're using your arm muscles a lot more, especially your biceps. 

You're going to want your hands slightly less than shoulder distance apart and make sure your core is engaged. Then bring the bar to your chest or maybe to your ribcage. It's like doing a biceps curl and a lat pull down at the same time, just that you're exercising the muscles of your arms more. The burn you get from this is intense to put it mildly. I was able to bring this closer to absolute failure that most other workouts. The pump you get from this is next level. It's all about that eccentric strength under load. I think this might be a game changer for me! 

Rosewood Farm Says Hey! (Beautiful Day!!!)

Kedging. Why Not Give It a Try?

Kedging. A nautical maneuver used to draw a vessel along by hauling it on the cable of a light anchor that has been dropped at some distance from it.

If there were a magical bullet in life -- and there is not -- but if there were, it would probably be kedging. Originally this was a nautical term. When sailors were becalmed, they would literally pull their vessel forward by using another boat to set an anchor. 

There are times in our lives when we too can get stuck. Kedging means climbing out of the ordinary by setting a big goal for yourself and working like crazy to get there. It's making a long-term plan and then doing it. Maybe it's a hike in the Rockies or white-water rafting in Utah or climbing the Alps. Most "kedges" require training before you do them. But the anticipation gives shape and purpose to your daily routine. 

The takeaway here is very simple. Find something you love and go for it. And don't be afraid to try something new. Don't miss a single opportunity to make it something you enjoy.

Kedging. Weird sounding, I know. But it works.

"Merry Happy to You!"

Well, we are halfway between Christmas and New Years. 😃

If You're New to Lifting (7)

If you're an older lifter like me, please remember: Age is a function of cellular activity, not the other way around. If you stay active and follow a proper lifestyle, you can stay healthy for a long time. I'm 72 and in better shape now than when I was 50. 

You're not "over the hill," so stop acting like it. Your best years are ahead of you if you take care of your body and health. 

Invest in yourself. Get strong. Get healthy. 

If You're New to Lifting (6)

One of the best things you can do as you begin your strength-training journey is to get a trainer. You'll have far fewer injuries and more efficient workouts if you do. 

Most gyms have them. Here at my Y, membership includes three free sessions with a trainer of your choice. Lord knows they are worth their weight in gold. After all, you're in it for the long haul, so why not get accurate information on how often to lift, what weights to use, and how to do the exercises correctly? 

This is especially true if you're older. When you were a teenager, you could bang out any exercises and be fine. Form didn't matter because you had a huge margin for error. But if you're going to have a successful Third Act in life, the right technique is absolutely critical. The cost of doing this wrong just isn't worth it. 

Ask your gym what trainer they recommend for you. Find one who is sympathetic but who will also push you! 

Your Goals for 2025

A new year is about to arrive. 52 unknown weeks are before us. 

I love moments like this. We're at the crossroads of time. We haven't lived a day of 2025, and all of it sweeps out before us. It's a good time to pause and spend some time looking ahead.

I have a question I want to ask you. What's the number one thing you learned in 2024 that you will use to reach your faith and fitness goals in 2025? For me, it's been the need for consistency, even when life gets busy or trying. Consistency is the most important thing I need to reach my faith goals (daily Bible study) and fitness goals (daily exercise). The lack thereof is the biggest obstacle when it comes to achieving them.

Let's all get a little bit closer to our goals in 2025, shall we? If you change nothing, nothing changes.

Hawaii Calls

Lord willing, I will turn 73 in June. To celebrate, I'll be traveling. I will return to my home town of Kailua for 9 days. 

As you know, this is my favorite beach in the world. 

It brings back so many happy memories. 

This is where I stay. It's a block from the beach. 

I'm hoping Waikiki will be breaking as big as it did last year when I was there. But regardless of the wave size, I'll be in the ocean each and every day. Whenever I paddle out, I sit on my board for a few minutes just absorbing the ocean with all of my senses. Nothing can quite match that feeling. 

I am blessed to have been born and raised on Oahu. It will always have that pull of "home" on my heart. 

Don't Forget the Brachialis Muscle

If you want to get wider biceps you'll have to focus on another muscle in the arm called the brachialis. The brachialis is situated beneath the biceps and is slightly visible if you flex your arm. 

This muscle is responsible for elbow flexion and thus is an essential muscle for mountain climbing. By exercising this muscle you are building up the outer side of your arm. This creates a fuller appearance overall. 

One exercise to attack this muscle is the hammer curl, as I performed this morning at the Y. This lift allows you to target the brachialis instead of the biceps. 

Other muscles I targeted this morning were the:

Delts. 

Biceps.

And back. 

There is no final destination when it comes to lifting. It's a lifestyle. And we're always trying to improve.

Have a wonderful weekend! 

If You're New to Lifting (5)

My friend, I'm sorry to say that far too many gyms have members that pay little to no attention to gym etiquette. Here are some simple rules to follow that will add to the quality of not only your workouts but that of others as well. 

• Always place the weights back when you're done using them.
• Never throw down weights.
• Always wipe down the equipment after use.
• Never walk in front of someone doing an exercise.
• Always replace the plates from the machine you used.
• Never occupy several machines at once.
• Always refrain from giving unsolicited advice.
• Never leave your towel or cell phone on equipment to "stake your claim." 

To be honest, no gym I've ever been to has actually enforced these rules. So basically what I'm saying is, behave like a proper human being would and consider that you're not alone there.

P.S. My pet peeve? The amount of times I've had to rerack plates. So inconvenient and inconsiderate. If you can lift it, you can rerack it. 

When I arrived at the gym when it opened this morning, both of the bench press barbells still had weights on them from yesterday. 

Thank you!

Ugh. Rotting in the corner post of my upstairs balcony. Nothing that my son and grandson couldn't handle, however. 

Thank you Nathan and Nolan for your labor of love today! 

Paul's Advice for the New Year (Phil. 3:13-14)

I know of few passages in the New Testament that are more difficult to translate than Phil. 3:13-14. So this morning I thought I try and tackle it head on. 

I love these verses in Philippians. It's Paul's advice for the New Year in a nutshell. Not to mention the fact that he is drawing heavily from the Olympic Games of his day. I love it when Paul does this. Here he uses two primary metaphors:

• That of a runner in a footrace.
• And that of an award ceremony after the race.

As a runner, I am fascinated by this language. I've been a runner now for 8 years. Not a fast one. Not an award-winning one. Not a naturally-gifted one. But a runner nonetheless. 

Most of running is not racing but training. About 99 percent of it. Running is something we'd do even if we never raced. However, like everyone else, runners like to be challenged. Racing allows that. I've participated in tons of races, including 20 marathons, which Roger Bannister once called the "acme of athletic heroism." The marathon is the classic trial for anyone who is void of talent but determined to finish. In every one of my races (whatever the distance) my opponent is myself. Only secondarily do I race against others. I've never won a race or even my age group. A few times I've come in second place. 

I'm a big guy, and running is a sport where bigger is not better. David beats Goliath every time. In fact, did you know that weight is a greater handicap than age? So I've never anticipated winning a race. "You beat all those people who didn't show up" is about the best I can do. 

Win or not, at the end of every race you get a medal. It's a way the race organizers acknowledge your participation in their event. It's a very nice touch. I don't do much with my medals. I usually just throw them over the banister on my way upstairs to take a post-race shower. 

There's no place in my daily runs for going all out or for pushing my limits. Those tortures come on race day. For most amateur runners, winning means being able to say "I didn't quit." 

That's why, to me, every finisher warrants a medal, including those who finish farthest back. No one in a race does less than their best, and that should be rewarded. 

Let's get back to Phil. 3:13-14. Here Paul seems to be emphasizing three main points:

1. The importance of completely forgetting past attainments. I can never say "I have arrived."

2. The importance of continual concentration on the future. The word Paul uses here for "stretching forward" pictures the Christian as a runner in the stadium with his head fixed forward and his eyes fastened on the goal. 

3. The importance of "chasing down" (so the Greek) the goal with relentless determination. 

This brings us to verse 14 -- one conundrum of a verse in my opinion. Here's what the Greek looks like.

Referring to the Greek games, here Paul pictures the post-race celebration that takes place before a crowd of spectators. After each event the name of the winner was announced along with the name of his father and country. The athlete would then receive an award from the hands of the judges. Just what that award is when it comes to the Christian is uncertain. Here's where the Greek gets a bit tricky. The ESV reads, "I press on toward the goal for the prize of the upward call of God in Christ Jesus." The CSB reads a bit differently: "I pursue as my goal the prize promised by God's heavenly call in Christ Jesus." God's Word has, "So I run straight toward the goal in order to win the prize, which is God's call through Christ Jesus to the life above." Finally, the NLT reads, "I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us." Lots of disagreement here. However, I agree with Gerald Hawthorne that, once you look at the context of the letter of Philippians, the prize we are after is Christ himself.  If I would hazard a translation of verse 14, it might look like this:

"Like an athlete with every nerve and muscle taut, I keep on relentlessly chasing down the goal, running straight for the coveted award to which God is calling me up to the winner's stand to receive-- the prize of Christ Jesus himself." 

This gives me goosebumps just thinking about it. It helps me understand what Paul is talking about here. Signing up for a race leads to increased energy, dedication, discipline, and a belief that goals are worth chasing down. Getting ready for a marathon is like preparing for battle. This is where dedication and discipline are born. The veteran Christian knows that running the race of faith takes you to the limits. If you want to follow Jesus, you are in store for pain and fatigue like you've never felt before or even imagined. And even the most experienced runner worries that they won't have the toughness to carry if off. If the runner does have what it takes, it's only because the judge himself has enabled and empowered him to do so. 

What mindblowing truth. Think about it. The runner takes his rights and privileges of being in Christ and makes them obligations. He is no longer free to dispose of his life as he sees fit. There's a race to be run, for the glory of God. There's a battle to be fought, in the strength of the Lord. There's a reward to be granted, by the grace of the Lord. And there's a defeat to be risked, and constantly overcome.  

If You're New to Lifting (4)

Did you know that if you can't do pull ups yet (you will one day!) you can still do lat pull downs? Make sure you use correct form every time you do it. You want to aim to have your hands just outside of shoulder width. If you use too narrow of a grip you'll shift the focus to your forearms. To target the muscles in your back, be sure to lean backwards lightly. The target point of the lat pull down is your upper chest. Imagine driving your elbows down into your front pockets as you are seated. Make sure you are in control in every phase of the movement, both as you pull the bar down and as you let it back up again. 

Enjoy! 

If You're New to Lifting (3)

When you first start going to the gym, you're going to be able to increase the reps and weights frequently. This is called "newbie gains" and it lasts for about the first year of lifting. It's the phenomenon where beginners can put on muscle and strength super easily. Believe me, it's an awesome time to be alive. Definitely take advantage of it because it's so much fun! 

Below shows me as a beginning lifter in September, 2022. 

Culture Matters

I've been invited back to Korea in September. I've already had the honor of teaching there 6 times in various seminaries. 

I'll never forget my first visit. I had lectured one morning on a subject I thought most interesting. But I had a sense I was not connecting at all with the students. During our morning break, I asked my translator: "I feel like I'm missing the boat here. While I'm lecturing, no one is looking at me. They're all staring down at their desks." I hadn't taken offense. I just felt like a failure as a communicator.

"Oh, don't worry," said my translator. "That's just the way Korean students are." You see, in Korean culture, one of the ways you show respect to teachers is by averting eye contact. By contrast, in the US, you're supposed to look at your teacher (or at least give the impression that you're paying attention). Not to do so is considered rude. In Korean culture, teaching is still one of the most respected careers. Hence the students were wanting to show respect by looking away as I spoke. Had no idea! 

In the same way, when you're studying the Bible, you have to read it against the right background, with the right cultural light shining on it so to speak, to capture its full meaning. Thus, when you study any portion of God's word, make sure you study the historical and cultural background. You will often find that the passage suddenly comes alive. 

Is "How Are You?" Superficial?

Having lived in two German-speaking countries, I recall often hearing about how superficial and shallow Americans were because we would greet each other with "How are you?" 

Let me explain. Here in the USA, "How are you?" is a type of greeting that means roughly the same thing as "Hello, nice to see you" or even just "Hello." It's "Hi!" with a smile. On the other hand, what an American perceives as a grumpy person in Germany may likely be a German having a perfectly happy day. 

Just thought I'd mention it. 😎

If You're New to Lifting (2)

What's the difference between "reps" and "sets"? 

"Reps" stands for "repetitions." It's literally how many times in a row you're going to do an exercise. For example, if you do 10 reps of lat pulldowns, as I did today at the gym, you pull the bar down toward your chest 10 times in a row. 

Then "sets" refers to how many groups of those repetitions you're doing. So "3 sets of 10" means you're doing 10 repetitions in a row, taking a break, doing another 10, taking another break, and doing a final 10.

In short, a rep is one execution of any exercise, whereas a set is a combination of any number of reps of one exercise. 

My 2025 Pull Up Quest (1)

The dictionary defines "quest" as "a long or arduous search for something." As you know, I can do 8 band-assisted pull ups with proper form. But I can barely do two unassisted pull ups with the same impeccable form. Here's proof from today's workout. 

Time to get back to the basics, such as scapular pull ups. 

I haven't given up and I WON'T give up until, by the grace of God, I succeed. 

This is THE moment, friends. It's time to hold each other accountable for our athletic goals in 2025. The New Year is a fresh time. We can create fresh goals, fresh dreams, fresh ideas for our athletic and life endeavors all at the same time. We look back and reflect, and we look forward and dream. My goal to perform 2 properly executed unassisted pull ups should keep me highly motivated well into springtime. I am marking this goal down here on this blog for all to see and, yes, to hold me accountable as we journey into a fresh year with new hopes and new dreams. 

Be not afraid to fail, ladies and gentlemen. Be not afraid to share your goals with others who can encourage and motivate you to strive and get them. 

Onward, fellow athletes, onward! 

If You're New to Lifting (1)

Starting to lift in 2025? Remember that compound lifts (rather than isolation lifts) give you the most bang for your buck. These are lifts that involve multiple joints (deadlift, bench press, squat, pull up). These should always be done at the beginning of your workout because they are harder than isolation lifts (such as the dumbbell curl) and will take A LOT out of you. My favorites are the bench press and the pull up. 

Never Thought I'd Ever Say This ...

... but a big part of my life is lifting things and putting them down. 

Back to the Alps! (Yes, It's Been Decided)

Research has shown that we don't do the things we want to do oftentimes because we're too afraid to try. Why are we humans so afraid? It's one thing to be afraid of something that's obviously dangerous. Such fear has kept me from handling snakes, skydiving, or surfing Waimea Bay. But that's not the kind of fear I'm talking about. I'm talking about a kind of perceived fear that ties us down and keeps us from living our best life. I'm going to go out on a limb here and say that I believe for most of us this is the fear of failure. We're so afraid of falling short of a goal that it paralyzes us. What we can't forget is that progress in life is made by taking reasonable risks. That's how my grandson Reuben is currently teaching himself how to walk. Part of that process is falling down and then getting right back up again. After all, who wants to be stuck in their baby stroller forever? 

So today I bit the bullet, faced the music, took the bull by the horns, crossed the Rubicon, lept into the breach, paid the piper, took my medicine, and swallowed the pill. That's right. I bought my plane tickets for Zermatt, putting my money where my mouth is. I've always found that after you pay the entry fee for a marathon you are far more likely to show up on race day than if you put that off. Today I also booked my hotel in Zermatt. I used this place on my last visit and it was both cozy and affordable. It's the Hotel Bahnhof, so-named because of its proximity to the local railway station. 

From there you can walk anywhere in Zermatt, including to the local tramways that take you in every direction. (Everyone walks in Zermatt. The town is car-free.) 

Mein Ziel? (Sorry. Back to English.) My goal? As everyone knows who's been following this blog of late, it's a local mountain called the Riffelhorn. It's not the hardest peak to climb in the Alps but it will surely give me a run for my money. 

I think that's why they call it mountain "climbing." 

Here we are looking down at the famous Gorner Glacier from the base of the Riffelhorn. Gorgeous. 

Zermatt has always been my number 1 resort for spectacular scenery. It's pretty hard to beat. Because Zermatt in mid- to-late June can still have snow in some parts, I've planned on being there the first week of August. And guess what? RDU now has a direct flight to Frankfurt, where I'll catch a quick flight to Geneva and from there travel by train to the Bahnhof in Zermatt. 

Obviously, there's no guarantee I'll be able to summit this peak. But the fact is, most people who attempt the climb finish it. I won't attempt it without my guide, of course, counting on him to talk me into making the one last grunt to the top. Here's the thing. He could just as easily turn me around. So why do it? Because in life you have to keep living, and sometimes that means doing things even when your knees tremble and you say to yourself, "Not sure if I can do this." That's when life really happens. I keep telling myself that I have to relinquish all doubt. At the same time, I know that I need to be consistent in my training before I get there. True, I might not succeed. But it won't be because I didn't train. 

Other than surfing Pipeline and Pupukea, climbing the Alps has been the most exhilarating, thrilling, and exciting thing I've ever done. My advice? If there's something challenging that you really want to do, do it. I promise you it will make your life richer. "The person who risks nothing does nothing, has nothing, is nothing, and becomes nothing" (Leo Buscaglia).  

My 2025 Faith Goals (Rom. 12:9-21)

Prior to every new year I go through the same routine in my study. I get out my day planner where I write down my plans for the new year as I think through the as-yet unlived span of time that stretches out before me. Some of you may do the same thing. I mark birthdays, anniversaries, special occasions, my upcoming travels, courses, races, speaking engagements, and the like. I ask myself, "Lord, how can I make the most of this year for your glory? Would it be possible for you to use me in such a way as to make a difference in other people's lives?" While thinking and praying about all this, I also think about my spiritual goals for the new year. Invariable I turn to a passage in the book of Romans that sets forth what I call "faith" goals or "spiritual" goals for the believer. I realize that 2025 could be the best year of my life spiritually speaking. It could also prove to be a wasted year. It shouldn't surprise us, then, that Paul's letters contain several lists of Christian virtues that describe what it means to say "yes" to the Christ who is calling us to renounce our own fleshly desires and to conform ourselves to his death by daily taking up his cross of sanctification and self-sacrificial service to others. One such list is found in Rom. 12:9-21. 

There are two things to observe before we take a look at the list. First, all of these virtues involve choices on our part. We may choose to do these things or not to do them. We can choose to go our own way. This is especially true if you're somewhat successful in ministry or have known the Lord for a long time. You can get to the point where you begin to fake your walk God and simply go through the motions. In fact, the very first thing Paul is going to tell us in this list is that we need to be genuine (12:9). But it's a choice. It's not enforced. You're free not to do it or to live that way.

The second thing to observe is that all of these exhortations are commands or imperatives. This is even true of the Greek participles and adjectives Paul uses in this passage. When in 12:9 he writes (literally) "abhorring what is evil," he means "Abhor what is evil." It's a command. Think of each of these injunctions in 12:9-21 as a "must." You must be patient in trouble. You must not pay back evil with evil. You must be at peace with everyone. And so on.

It may help us to appreciate what Paul says here by calling attention to what he does not say. He does not say you have to be a Baptist. He does not say you have to attend seminary. He does not say you have to have a college degree. He does not say you have to have a high IQ. He does not say you have to be a particular race. He does say you have to be handsome or beautiful. He does not say you have to be a certain age. He does not say you have to speak well in public. He does not say you must have gone to the mission field for 10 years. That's not necessary. That isn't a "must." 

What, then, are the things that I must do to be a more devoted follower of Jesus in 2025? Here they are. Because they are so familiar to many of us, I've paraphrased them to make them sound a bit fresher. Please take your time going through them. You might even want to pause after each one and ask yourself, "How am I faring in this area of my walk with the Lord?" 

1. When you show love to people, don't just pretend to love them. Be completely sincere.

2. Absolutely abhor what is evil.

3. Hold on tightly to what is good and never let go.

4. Since you all belong to the same family, love one another affectionately. 

5. Take delight in honoring each other above yourselves. 

6. Never be lazy in your work but always work hard. Be passionate about everything you do.

7. Serve the Lord obediently. When he tells you to do something, don't ask questions. Just do it.

8. When you realize all the good that God is planning for you, be glad.

9. When you experience trouble, endure it patiently.

10. When you pray, always expect God to answer you.

11. When God's people are in need, always be ready to help them.

12. When strangers need a place to stay overnight, welcome them into your home.

13. When people mistreat you and cause you to suffer, ask God to bless them. Yes, ask God to bless them. Don't ask him to make something bad happen to them.

14. When people are joyful, be joyful with them.

15. When people are weeping, weep with them.

16. Don't try to act big or think you're more important than other people. Instead, be willing to associate with ordinary people and do ordinary things. Don't think you know it all or are smarter than others.

17. When someone does something evil to you, don't pay them back with more evil. 

18. Always be careful to do what is right in the eyes of everyone.

19. Do everything possible on your part to live peaceably with everybody.

20. My dearest friends, when people mistreat you, never take revenge. Instead, leave that to the righteous anger of God. For the Scripture says, "I will take revenge. I will pay them back." This is what the Lord says.

21. Instead, if your enemies are hungry, give them something to eat. If they're thirsty, give them something to drink. By acting toward them in this surprising kind of way, you will make them burn with shame and maybe even help them change their attitudes and actions. 

22. Don't be overcome with evil. Instead, overcome evil by doing good. 

This list is one reason I love the Bible so much. The Bible is God's way of stepping out of the shadows and making himself known, telling us exactly what he's like, what he's done for us, and what he expects of us (and empowers us to do through his indwelling Holy Spirit). It's my hope that this brief journey through Rom. 12:9-21 will help you better achieve your faith goals in the new year and experience a fuller, richer walk with the Lord than ever before. 

Have a wonderful day! 

This Running Business Is for the Birds!

Today's run on the day before Christmas was on a completely empty High Bridge Trail. 

Well, almost completely empty. 😀

Got me an easy 5 miles. Nice way to get in your daily steps. 

Hope y'all have a lovely Christmas Eve! 

When Your Dad Is Proud of You

Congratulations to Charlie Woods. 

My New Pull Up Challenge for 2025

Today I'm talking to you about pull ups. Why pull ups? The reason I advocate pull ups for everyone to do regardless of your goals is because they are fundamentally one of the best exercises if not the best exercise you can do. You can perform as many lat pull downs or cable rows or biceps curls as you want, but you will never get the results that you do from pull ups. The pull up trains your lats, your traps, your upper back, your biceps, and even your core. As you know from reading my blog, I am currently able to do about 6 band assisted pull ups with good form. As of today, I can barely do two unassisted pull ups with the proper form. This leaves a lot to be desired. See what I mean?

During the next few months, I hope to increase this from 1 to 2 unassisted pull ups with absolutely proper form, and I invite you to join me on this journey. By proper form I mean that your arms should be fully locked at the bottom and the scapula uncontracted. I wouldn't call myself strong as I'm still at the beginning stages of my pull up journey, but I do want to improve. Wish me well!

"When the Right Time Came" (Gal. 4:4)

One of my favorite Christmas verses is Gal. 4:4. "But when the right time came, the time God decided on, he sent his Son" says the Living Bible. The world, says Paul, was especially prepared to receive the Savior when Jesus was born. How so? Here are a few ideas:

• Rome ruled the entire inhabited earth.
• Roads had been built to facilitate travel.
• To a great extent, the world was at peace (Pax Romana). 
• The pagan gods and idols of the day were losing their hold on the common people.
• The law of Moses had completed its work of preparing hearts for Christ.
• The Jews were scattered among the nations, looking for the Messiah that Paul preached when he spoke in their diaspora synagogues.
• The same language -- Koine Greek -- was the common language and was understood by most among the world's nations. 

Wow, what sovereign preparation! He's sovereign in your life too my friend. Jesus is man, so he can understand you. Jesus is divine, so he can help you. He is uniquely positioned to carry us home. 

P.S. Yes, it has occured to me that if Christ had come at some other time, Greek might not have been the lingua franca of the day, and I would have had to find a different career path! 

Brrrr!

It was 15 degrees when I left the house this morning. 

Thankfully, the gym is always cozy warm! 

I'm Curious

Quick question guys.

What's the number one thing holding you back from accomplishing your exercise goals in 2025? Let someone you love know. They might be able to give you some helpful advice. 

Have a wonderful week! 

Books, Book, Books

Looking to build up my reading list for 2025. What's the best book you read this year? 

Do I Have One More Alp Left in Me?

When I got back from the gym this evening, a loaf of freshly-baked cinnamon bread from my daughter was awaiting me. I toasted it. It was delicious. I texted her: BEST CINNAMON TOAST EVER. 

Moving along....

As you know, there is buried deep within me an intense desire to return to Zermatt this summer to attempt one last peak in the Alps. Eight years ago was my last trip to Switzerland. I wanted to raise $25,000 for cancer research at the hospital in Chapel Hill where Becky had been treated for four years. If Becky passed away from endometrial cancer, it was not for any lack of excellent medical care. She got the best at UNC. Of the four peaks I attempted that summer, the Lord allowed me to summit three. People congratulated me for conquering those peaks. I certainly never "conquered" them. If I have learned a deep understanding of anything through my climbing, it's this: God alone deserves all the credit for any of our so-called "accomplishments" in life. He is always there, wherever you need him. I could have accomplished nothing apart from him. If you asked me whether I relied on the Lord during my climbs, the answer would be yes. In the words of John Wesley when he was asked by some cynic whether God was his crutch, "No, my God is my backbone." 

I was profoundly changed by my time in the mountains. I was happier than ever before, and more scared than I ever want to be again. My mountain guide was such a blessing. It's his expertise that literally keeps novices like me alive up there. The faith and trust he placed in me made all the difference. He knew when to push me, and he knew when to say no, we're not going any further. Last summer I intended to return to Switzerland and climb the Allalinhorn, but it was not to be. I thought I could do it. My guide felt otherwise. I'm proud to say that I didn't argue with him. 

I can attest that peak bagging in the Alps is one of the unique events in anyone's life. Everyone revels in the excitement and shares in the journey. If I've truly reached the end of climbing 4,000-meter peaks, maybe I've got a 3,000er left in me. That peak, I believe, is the Riffelhorn. It's a difficult climb. Can a 73-year-old manage it? At times like this, I often think of Kipling's "If." 

If you can dream -- and not make dreams your master

If you can think -- and not make thoughts your aim

If you can meet with Triumph and Disaster 

And treat those two imposters just the same ....

Dreams are powerful things. They are among those intangibles that have inspired men and women to change the world. I've always been taught, "Dream big, Dave. Make sure it is physically possible, and as long as the key ingredients to achieving it are vision and hard work, then go for it." And so tonight at the gym I resolved I would go for it. I'm finding my biggest limitation is lack of upper body strength. Through the sport of running, I've become generally fit, but running is leg-focused while mountaineering is full-body or upper-body focused. Climbing technique alone won't help at all if the upper body and grip strength aren't there as well. For this reason, starting today I will consciously work toward upper body strength during my workouts as never before. 

Climbing the Riffelhorn will require not only pushing with your legs but pulling with your arms. My goal is to be strong and flexible. 

Like so many things in life, climbing isn't focused on the destination. It's so much more than that. Most of our life lessons happen during the journey. Climbing teaches you so many things: discipline and focus, how to be committed to something, how to overcome obstacles, and how to move forward despite adversity. I tell people all the time that the hardest part of running a marathon isn't the race per se but rather the months leading up to the race. Was completing my first marathon one of the most amazing experiences of my life? You bet it was. But the finish line was merely the icing on the cake. When you keep putting one foot in front of the other for 26.2 miles and then cross the finish line, your sense of satisfaction at finishing the race will be thanks to all that you've invested in preparing for that event and everything you went through to get there.

I could go on and on, but I think you get a taste of what I'm feeling right now. This website is all about understanding and tapping into your full God-given potential. It's also about understanding the power of failure and what it can teach us. Goals that are not frightening are not worth having. I appreciate the opportunity God gave me to climb the Alps in 2016. I look forward to another great year in 2025 as I train for another peak. In the bleakness and coldness of a Virginia winter, I've got my eyes set on the prize. I admit, I have no clue as to whether or not it will happen. But he does, and that's all that matters.

Start NOW

Don't start to become a new person next year. Start now and BE that person next year. 

Just Ordered

 Very excited! 

The Problem with Assumptions

Malcolm Gladwell once wrote a brilliant book simply titled Blink.

In it he presents an imaginary puzzle and leaves you the reader to figure it out. Here's the story:

A man and his son are in a serious automobile accident. The father is killed, and the son is rushed to the emergency room. Upon arrival, the attending doctor looks at the boy and gasps, "This is my son!" 

"Who," asks Gladwell, "is the doctor?"

You read that story and you realize it's a puzzle, an enigma. It's not like a math or logic problem that can be solved with paper and pencil. Gladwell goes on, "The only way you can get to the answer is if it comes to you suddenly, in the blink of an eye" (hence the title, Blink). "You need to make a leap," he says, "beyond the automatic assumption that doctors are always men."

The answer to the puzzle is now clear. The doctor is the boy's mother.

As I reach the end of my career, I am concerned by the way many topics in biblical studies are assumed rather than proved. And not only by your average church member. Scholars can be guilty of the same thing. You'll hear things like, "Paul could not have possibly been the author of Hebrews," or "Matthew's Gospel could never have been the church's first record of the life and ministry of Jesus." But I'm done with assumptions -- with what I've begun to call scholarly group think. Did you know that the majority view has often turned out to be falsifiable? Yet I have had scholars say to my face, "Today no respectable New Testament scholar holds to the Pauline authorship of Hebrews." Remember, I'm the guy who wrote a book called The Authorship of Hebrews: The Case for Paul. I've also written a book defending Matthean priority -- the historical view of the church through the ages until the advent of modern higher criticism. 

Every one of us makes assumptions to one degree or another. It's human nature to do so. I make assumptions all the time. But if I'm given clearly new information that challenges my assumptions, I just roll and adapt to it. The other day I decided to go to a particular restaurant to eat. My assumption was that the restaurant was open on that date and time I was going. But when I got there the restaurant was closed. Now what was I going to do? Had I decided to check their website first, I could have avoided the problem.

My point is that assumptions can be wrong, in some cases even dangerous. Perhaps we need to keep a couple of things in mind:

• You can't avoid making assumptions in every decision and activity.
• You need to pay attention to your assumptions in every decision and activity.
• You should always acknowledge the possibility that your assumptions are wrong.
• If possible, you should always have a backup plan in case you are wrong.

One thing I've never understood is why my profs in seminary never once asked me to challenge their assumptions about things like the authorship of Hebrews or the synoptic problem. It's like they were asking me not to think and to just blindly accept things the way the beehive wanted me to perceive them. It's basic human nature to make assumptions, especially based on first impressions. This doesn't mean, however, that those first impressions are correct. How many times have I made assumptions based on too little information or bad information!

The good news is that if we make any of these wrong assumptions we can steer the ship in a different direction. But this will happen -- as we saw in the story about the emergency room doctor -- only if we check and spot our mistaken assumptions and then take different actions. 

MERRY CHRISTMAS!

From our house to yours. 

Today's Run at the Tobacco Heritage Trail (To Get Out of a Rut)

Are you ever "stuck in a rut?" I am, all the time. The problem is, I like the ruts I'm in. But sometimes it's a good thing to change things up, don't you think? So for today's run, I decided not to run in Farmville like I usually do. Instead, I stayed local and did my run on the Tobacco Heritage Trail.

It begins in South Boston and follows a path along the Dan River. 

When you get to trail's end, you simply turn around. That gives you a total of 8 miles -- a perfect distance for an easy-medium run for most people. 

If it's a cold day like it was today, be sure to bundle up. And to warm up ahead of time. 

Before my run I stopped by the Y for some stretching and a few easy lifts to get them old muscles going again. 

Then it was off to the THT. Want to see what it's like running on this trail? Here ya go.

Let's face it. Some people can run the same distance over the same trail every day for the rest of their lives and never tire of it. I'm that way -- sort of. To keep running fresh and alive in your life, having a bit of variety is indispensable. 

Anyway, that was today's run. I hope you enjoyed it.

Why I Love the Antietam Battlefield

If there's one thing I really love about the Antietam battlefield is the fact that is it relatively unchanged from the time of the battle. It's far less commercialized than, say, Gettysburg. You really get a feel for what the troops saw 162 years ago. Over the years, Gettysburg got Disneyfied. But Antietam has stayed somber and dignified due largely to the locals who've lived there for over two decades. They've even kept out McDonalds and WalMart.

Here's a picture of the Upper Bridge over Antietam Creek, just south of the John Miller farm. 

It's one of 14 bridges that were constructed in Washington County between 1823 and 1863. All the bridges were made out of local limestone. The Upper Bridge was built where the Keedysville Rd. crosses Antietam Creek. The ford at this point was the scene where a young George Washington and his forces crossed the Antietam in 1775. The builder was payed $1,400 for his efforts. The bridge is still in use today. People used it to come and go on their daily lives just like today. On Sept. 16, 1862 -- the day before the battle -- Union troops crossed it to begin their attack on Lee. General McClellan sent Hooker's corps of tens of thousands of men across the Antietam. Lee did not originally believe McClellan would attack. Now everyone knew this was different. Both armies were now on the same side of the creek. And everyone knew that all hell would break loose the next day. Lee was no longer facing the George McClellan he had encountered outside of Richmond the previous year. He knew that the next day would be a terrible battle. Every single soldier on both sides knew the same thing. 

By the way, this book came in today's mail. 

It's the most recent study of the Antietam battle to be written. I can't wait to read it. I know I won't be able to put it down. 

Burning Fat

Everything we eat is either fat, protein, or carbohydrate. The body doesn't burn protein. This leaves only fat or carbs. So to become lean, you need to burn both. 

Fat is burned pretty slowly. But people who are in good shape can access fat more more easily. That's just one reason to do walking. You can burn a higher percentage of fat by walking than by running. But you burn a higher number of fat calories through intense exercise. Either way, the people who work hardest seem to get the most benefit.

Sigh.

The weird and wonderful truth is that when you do an exercise like pull ups -- as I did today -- you're training not only your arms and back but your heart. Fit people's hearts work better. This is because an exercised heart is a stronger heart.The most important thing is that we can preserve or even improve our health with the right exercises. And it can be done, no matter how old you are. 

P.S. My gym buddy Adrian took this vid of me today. I think my form is gradually improving. What do you think? 

Witnesses, NOT Spectators (Heb. 12:1)

Referring to the expression "a great cloud of witnesses" in Heb. 12:1, Ray Stedman writes, "They are witnesses in the sense of bearing testimony that the race can be run successfully and that the rewards are great" (Hebrews, p. 135). 

I took this video at the Boulder Bolder 10K race at the Folsom Stadium at the University of Colorado. 

See the 50,000 people in the stands? If you thought we were "spectators," you'd be wrong. Each of us cheering on Connor Mantz as he won the race that year was a participant in the race itself -- hence a "witness," not merely a "spectator." And let me tell you. Being in the stands that day drove that point  home to me as never before. Reminds me of that great old hymn of the faith:

"When we all get to heaven, what a day of rejoicing that will be. When we all see Jesus, we'll sing and shout the victory." 

The Lord is saving his best for last. He's got a surprise up his sleeve that will boggle the mind. It's a homecoming party reserved for those who, like the heroes of Hebrews 11, quit stewing over the past and kick up their heels in the sunshine of God's love.

Once a Surfer ...

Even as I've gotten older, I've never forgotten my roots. Growing up in Hawaii, I was pretty much just another skinny kid. I didn't care much for sports. Until I began to surf. Here I am at 8 years of age. 

It was the year I learned how to surf. Like everyone else who grew up in Kailua, I taught myself. My first surfboard was a piece of junk. Someone sold it to me for a measly 10 bucks. Its fiberglass nose was all busted in. But I didn't care. 

Transition to my high school and college years. Still basically a skinny guy, but one who now had a really, really sick custom-shaped board. 

Where didn't I surf with this yellow gem? I rode every wave I could. 

Finally, here's me at age 72. I am about to drive to Virginia Beach to catch a few. 

For some reason, I have always loved surfing. The successful drop-ins. The timing of the sets. The stinging in the eyes. Flat days with long lulls. Watching the horizon. Smelling the wax. Quick dips below the surface. Watching sea life. The physical and mental benefits. The endless tubes. No phones. No worries. No distractions. Catching a wave is like climbing a mountain and then savoring a good cup of coffee at the top. 

From the very first time I felt a tiny swell pick me up and push me, I knew that I would spend much of my life chasing that feeling over and over again. Occasionally, while driving 3.5 hours to Virginia Beach only to have to put on my wetsuit in miserably cold weather, I think to myself, "This is awful, man. Why do I do this? You need a new hobby, dude." By the time I'm paddling out, it's not even a question.  

As corny as it sounds, surfing is a spiritual experience. I feel overwhelmed, overjoyed, and everything in between. 

Once a surfer, always a surfer, I guess.  

Say What?

Who else can vividly remember the moment they realized that "paraphernalia" had an "r" in it? 

I Hate Coffee Puns!

Not really ...

• Coffee. It's not exactly my cup of tea.
• Don't stir things up.
• Something's brewing, I can feel it.
• We've all bean there (spoken with a British accent).
• These puns are really grinding my nerves.

Enjoy your evening! 

Asking the Bible Questions

Biblical interpretation involves three (and only three) steps. They are

• Observation
• Interpretation
• Application

These govern everything. 

This means you'll be asking lots of questions about the text. What exactly do I see here? What are the facts? What does the text mean? What's the main verb? What's it literary form? What does it have to say to me? 

For example, this morning I was in Philippians. I've begun a fresh translation of that magnificent letter by Paul. Even the very first verse of the letter requires that we ask certain questions of the text:

• Is it "slaves," "bondsmen," "bondservants," or "servants"?
• Is it "slaves who belong to Christ Jesus" or "slaves who serve Christ Jesus"?
• Is it "to all the saints" or "to all God's people"?
• Is it "bishops and deacons" (that is, titles) or "those who oversee and serve" (that is, descriptions)?

It's amazing to me how people so easily ignore such questions! But each one is important for exegesis. Remember: The Bible isn't embarrassed when we ask it questions. Of course, this doesn't mean that there will always be answers. But we still need to ask them to determine if they can be answered or not.

Finally -- and please don't skip this step! -- try to produce your own translation of the text the best you can. Try to bring out what you believe to be the correct answers to the questions you've been asking. For what it's worth, this is how I ended up translating Phil. 1:1 this morning at the end of my Bible time:

This letter is from Paul and Timothy, slaves owned by Christ Jesus. We are writing to all God's people in union with Christ Jesus who are in Philippi, including those who oversee and serve.

Am I absolutely sure that I've answered all of my questions correctly? Absolutely not! But we must still make the effort. Inerrancy means that the Bible is completely trustworthy, reliable, and without error. As we study it, we can eagerly anticipate answers to the questions we ask!