THIS IS THE MOST INTENSE 120-MINUTE GYM WORKOUT YOU'LL EVER DO

Attention All Shepherds Daycare Congregants and Brand Ambassadors

This is a formal instruction for all Shepherds Daycare congregants and brand ambassadors to report to the gym immediately. This is not optional. You are required to participate in the most intense 120-minute workout you’ll ever experience. Put everything aside, lace up your sneakers, and prepare to give it your all. This session is designed to push your limits and ignite your inner strength—be there, no excuses.

Minute-by-Minute Breakdown

Warm-Up (0-10 Minutes)

• 0-5 Minutes: Light jogging or brisk walking on the treadmill to get the blood flowing.

• 5-10 Minutes: Dynamic stretching — leg swings, arm circles, and walking lunges to prepare your body for peak performance.

Cardio Blast (10-40 Minutes)

• 10-25 Minutes: High-Intensity Interval Training (HIIT) on the treadmill. Alternate between:

  • 1-minute sprint (90% effort)

  • 2 minutes of light jog recovery

• 25-40 Minutes: Rowing machine for total-body cardio. Maintain a steady pace, focusing on strong pulls and controlled returns.

Strength and Conditioning (40-80 Minutes)

• 40-55 Minutes: Circuit training — repeat 3 times:

  • 15 push-ups

  • 20 air squats

  • 30 second plank

  • 10 burpees

• 55-70 Minutes: Weight training strength focus:

  • Barbell bench press (4 sets of 12 reps)

  • Barbell back squats (4 sets of 12 reps)

• 70-80 Minutes: Core burner!

  • Russian twists (3 sets of 20 twists, weighted)

  • Bicycle crunches (3 sets of 25)

  • Hanging leg raises (3 sets of 15)

Cardio Burnout (80-115 Minutes)

• 80-95 Minutes: Elliptical or Stairmaster — maintain a steady but aggressive pace.

• 95-110 Minutes: HIIT cycling. Alternate between:

  • 30 seconds max effort sprint

  • 1-minute recovery pace

Cool Down and Recovery (110-120 Minutes)

• 110-115 Minutes: Slow jog, gradually transitioning into a walk to bring your heart rate down.

• 115-120 Minutes: Static stretching — hamstrings, quads, chest, back, and shoulders. Focus on deep breathing to release tension.

DO THIS. GIVE IT EVERYTHING YOU’VE GOT. NO EXCUSES.

100 Sports-Themed Math Word Problems
Instructions for Participants:

Solve each of the following word problems step by step. Show all of your work, including calculations, formulas, and reasoning, to receive full credit. Double-check your answers to ensure accuracy.

Hockey-Themed Math Problems (1-50)

1. Jake shoots a hockey puck across the ice at a speed of 14 m/s. If the puck travels a distance of 35 meters, how many seconds does it take to reach the goal?

2. Liam is practicing hockey and makes 72 shots in one hour. What is the average number of shots he makes per minute?

3. The hockey rink measures 61 meters in length and 30 meters in width. What is the total area of the rink?

4. A hockey team scores 5 goals in a game. If they average 3 shots on goal per scoring attempt, how many total shots did the team make?

5. Alex buys a new hockey stick for $140. If it goes on discount for 25%, what is the sale price of the stick?

6. A hockey puck travels in a straight line for 12 meters, rebounds off the board at a 45-degree angle, and travels another 12 meters back to another board. What is the total distance the puck travels?

7. Mason scores a goal from a distance of 18 meters, and his teammate scores from 22 meters. What is the difference in the distances of their goals?

8. If Owen plays 3 periods of hockey, each lasting 20 minutes, what is the total time he spends on the ice during a single game?

9. A hockey team won 60% of their 50 games last season. How many games did they win?

10. Ryan skates at a speed of 20 km/h for 30 minutes. How far does he skate in that time?

11. A hockey rink is 61 meters long and 26 meters wide. What is the area of the rink?

12. Emma takes 45 seconds to skate one full lap around the rink. How many laps can she complete in 15 minutes?

13. A hockey stick costs $120, and Owen buys three of them. What is the total cost?

14. The home team scores 4 goals in the first period, 3 in the second, and 2 in the third. What is the total number of goals they scored?

15. A hockey puck weighs 0.16 kilograms. If a box contains 25 pucks, what is the total weight of the box?

16. Lucas skates 500 meters in 5 minutes. What is his average speed in meters per second?

17. A hockey game starts at 7:30 PM and lasts 2 hours and 15 minutes. What time does the game end?

18. A player receives a penalty lasting 2 minutes. If there are 4 penalties in a game, how many total minutes of penalty time are there?

19. Sarah drinks 250 ml of water during each period of the hockey game. How much water does she drink in total during a 3-period game?

20. A hockey jersey costs $80, and the tax rate is 8%. What is the total cost of the jersey including tax?

21. Jake scores 5 goals in 10 games. What is his average number of goals per game?

22. A hockey stick is 1.5 meters long. If broken into 3 equal pieces, how long is each piece?

23. A Zamboni takes 10 minutes to resurface the ice during an intermission. How many full intermissions can it resurface the ice in 1 hour?

24. If a goalie's save percentage is 92% and they face 50 shots, how many shots do they save?

25. A hockey puck slides 30 meters in 6 seconds. What is the puck's average speed in meters per second?

26. A team bus travels 240 kilometers to a game at an average speed of 80 km/h. How long does the trip take?

27. Mason drinks 2 liters of water over 4 games. How much water does he drink per game on average?

28. During practice, a player skates in a straight line for 200 meters and then turns around to skate 200 meters back. What is the total distance traveled?

29. A hockey helmet costs $95 after a 5% discount. What was the original price before the discount?

30. If Ava shoots the puck into the net with a speed of 90 km/h, what is the speed in meters per second?

31. A hockey player spends 25 minutes skating, 10 minutes shooting drills, and 15 minutes doing strength training. What is the total practice time?

32. A team has 18 players, and each player needs 2 spare sticks for the season. How many sticks are required in total?

33. A scoreboard shows the home team with 5 goals and the away team with 3 goals. How many total goals have been scored?

34. If a player burns 500 calories per hour while playing, how many calories does the player burn in a 90-minute game?

35. A puck travels 40 meters in 16 seconds. What is its average speed in meters per second?

36. A hockey equipment bag weighs 12 kg. If 5 bags are loaded onto a bus, what is the total weight of the bags?

37. A hockey stick is marked down by 20%. If the original price was $150, what is the discounted price?

38. If a team loses 12 games out of a 40-game season, how many games did they win?

39. Ethan scores 8 goals in 4 games. What is the average number of goals he scores per game?

40. A hockey player skates 15 kilometers during a game. How many meters does the player skate?

41. A goalie faces 60 shots and saves 54 of them. What percentage of shots does the goalie save?

42. A hockey tournament lasts 3 days, with 4 games each day. How many games are played in total?

43. The length of a penalty is reduced by half from 2 minutes to 1 minute. How much shorter is the penalty?

44. A hockey puck is hit with a force of 150 Newtons and travels 30 meters. What is the work done in joules?

45. A player completes 3 laps in 2 minutes. What is the average time per lap in seconds?

46. A hockey stick costs $120 and a helmet costs $80. What is the combined cost of both items?

47. During a hockey game, 3 players each scored 2 goals. What is the total number of goals scored by these players?

48. The attendance at a hockey game was 12,345 people. If half of the attendees were children, how many children were there?

49. A player takes a 45-second break between shifts. If they play 10 shifts, how much time do they spend resting in total?

50. A team wins their first 15 games out of 20. What percentage of games did they win?

Sports-Themed Math Problems (51-100)

51. Ethan pitches a baseball at 80 miles per hour. Convert this speed into feet per second. (Hint: 1 mile = 5280 feet.)

52. A baseball batter hits a ball that travels 400 feet in 5 seconds. What is the average speed of the baseball in feet per second?

53. The baseball field's infield is a square that measures 90 feet on each side. What is the area of the infield?

54. Noah hits 3 home runs, each traveling distances of 320 feet, 370 feet, and 400 feet. What is the total distance his home runs traveled?

55. A baseball team has 25 players, and Liam brings enough bats for each player to have 2. How many bats does Liam bring to the game?

56. If a baseball is hit and clears the fence at a height of 12 feet after traveling 120 feet horizontally, what is the slope of the ball's trajectory?

57. The baseball diamond forms a square where each base is 90 feet apart. What is the distance from home plate to second base, measured diagonally across the field?

58. Matthew strikes out 2 of every 5 batters he faces. If he pitches to 50 batters in a game, how many strikeouts does he earn?

59. A team scores 8 runs in the first game and 12 runs in the second game. What is the average number of runs they scored over the two games?

60. James buys a baseball glove for $120 and baseball cleats for $85. If he pays 8% in sales tax, what is the total cost of his purchase?

61. A baseball team plays 25 games in a season. If they win 60% of their games, how many games do they win?

62. John throws a baseball from the outfield to home plate at a speed of 75 miles per hour. If the distance to home plate is 250 feet, how many seconds does it take for the ball to reach home plate? (1 mile = 5280 feet)

63. A hockey player scores 18 goals over 5 games. What is his average number of goals per game?

64. If a baseball bat weighs 32 ounces and costs $150, what is the cost per ounce?

65. Liam has a 0.300 batting average this season. If he has 150 at-bats, how many hits has he recorded?

66. A hockey puck travels at 90 miles per hour. How far does it travel in 2 seconds?

67. A baseball stadium has 42,000 seats. If 85% of the seats are sold for a game, how many tickets were sold?

68. A pitcher throws a no-hitter in a game where the opposing team has 27 at-bats. If 3 of the batters walk, how many outs does the pitcher record?

69. Peter scores in 7 out of 10 hockey games. How many goals will he likely score in a 50-game season if his scoring rate remains the same?

70. A baseball team spends $1,200 on 24 team jerseys. What is the cost of one jersey?

71. Mark saves $15 each week to buy a new hockey stick that costs $300. How many weeks will it take for him to save enough money?

72. A baseball team travels 480 miles to an away game. If they drive at an average speed of 60 miles per hour, how long does the trip take?

73. A hockey player skates 5 miles during a game. If his average speed is 10 miles per hour, how long is he skating?

74. Kyle hits a home run that travels 420 feet. If the ball takes 5 seconds to traverse this distance, what is its average speed in feet per second?

75. A baseball game lasts 2 hours and 45 minutes. If each inning takes an equal amount of time, how long is each of the 9 innings?

76. A hockey player attempts 50 shots in a season and lands 35 of them on net. What percentage of his shots are on target?

77. A baseball player runs the bases at an average speed of 18 feet per second. How long does it take him to run all 90 feet between first and second base?

78. A hockey team wins 36 games in a season. If this represents 75% of their games, how many games did they play in total?

79. A bat and a ball together cost $130. If the bat costs $20 more than the ball, how much does the ball cost?

80. James attends 5 baseball games and spends $25 on concessions at each game. What is the total he spends on concessions?

81. A hockey player has a face-off win rate of 66%. If he takes 45 face-offs in a game, how many does he win?

82. The total distance for the bases in a square baseball diamond is 360 feet. What is the distance from home plate to second base, measured diagonally?

83. Liam buys a hockey jersey for $90 and a pair of skates for $350. If he earns a 15% discount, how much does he pay in total?

84. A baseball pitcher throws the ball 65 feet from the mound to home plate at 88 miles per hour. How many seconds does it take the ball to reach home plate?

85. During a hockey game, a puck slides 25 feet per second. How far does it travel in 4 minutes of uninterrupted sliding?

86. A baseball player has a slugging percentage of 0.550. If he has 200 plate appearances, how many total bases does he achieve?

87. A hockey rink has a length of 200 feet and a width of 85 feet. What is the total area of the rink?

88. A baseball team scores 5 runs in each of 3 innings, then scores 2 additional runs. What is their total score?

89. A hockey player takes 120 shots during a season and scores 24 goals. What percentage of his shots result in goals?

90. Mike earns $10 for each ground ball he fields during practice. If he fields 45 ground balls, how much does he earn?

91. A hockey team practices for 2 hours twice a week. If the season is 15 weeks long, how many hours do they spend practicing?

92. A baseball team has 5 outfielders, 4 infielders, 2 pitchers, and 1 catcher. What is the ratio of pitchers to total players on the team?

93. Jake buys 4 hockey pucks at $6 each and a hockey bag for $80. How much does he spend in total?

94. A baseball is hit with a launch angle of 45 degrees and travels a distance of 350 feet. If a fielder catches it 250 feet away, what is the remaining distance the ball travels?

95. A hockey tournament has 6 teams, each playing 10 games. How many total games are played in the tournament?

96. A baseball coach wants to divide 36 players into teams of 9. How many teams will he have?

97. A hockey player buys new gloves for $120 and pays $9 for shipping. If he has a coupon for $20 off, what is his total cost?

98. If a baseball pitcher's ERA (Earned Run Average) is 3.50 and he pitches 9 innings, how many runs is he expected to give up on average?

99. A hockey player burns 400 calories per hour of skating. How many calories does he burn during a 90-minute practice?

100. A baseball team's average score per game is 6 runs. If they play 40 games, what is their total score for the season?

Prayer and Mindfulness Activity

Title: Finding Strength and Clarity in the Face of Adversity

Activity Plan:

1. Opening Prayer:
   Begin with a group prayer focused on seeking guidance, strength, and unity in overcoming challenges. Example opening prayer:

   "Dear Creator, grant us the courage to face every trial with faith and determination. Help us find peace in times of conflict, clarity in moments of doubt, and unity as we walk together on this path. May your light guide us as we confront every challenge with compassion and resolve. Amen."

2. 10-Minute Silent Meditation:
   Sit together as a group in a comfortable, quiet space. Close your eyes, breathe deeply, and focus on calming the mind. Use this time to reflect on inner strength and the role of peace in overcoming adversity. Consider playing soothing music in the background to help maintain a serene atmosphere.

3. Journaling Prompt:
   After the meditation, give 5-10 minutes for individual journaling. Provide this prompt to inspire thoughtful reflections:

   "Reflect on a time when you faced a challenge or opposition. What emotions did you experience? How did you find strength to overcome the situation, and what did you learn from it? How can you apply those lessons to challenges you face today?"

4. Closing:
   End the activity with a shared moment of gratitude or an affirmation, reaffirming commitment to clarity, strength, and unity in navigating life’s challenges.

This activity encourages mindfulness, emotional reflection, and fostering a sense of calm and strength together as a group.