864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
Since God chose YOU to be the holy people he loves, you MUST clothe yourselves with tenderhearted mercy, kindness, humility, gentleness, and patience.
“This world is not a democracy. This world is a monarchy, and God is the King. Sure, we may use language about our rights, and we may even compose and ascribe to a ‘Bill of Rights,’ but the reality is simple: God has all the rights, and we are subject to him.”
“We should never despair, our Situation before has been unpromising and has changed for the better, so I trust, it will again. If new difficulties arise, we must only put forth New Exertions and proportion our Efforts to the exigency of the times.”
-George Washington (TUESDAY, JULY 15, 1777)
I like people who don’t need everyone to like them.
–Live Life Happy
The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.
The Constitution’s first three words—We the People—affirm that the government of the United States exists to serve its citizens.
-Constitution of the United States
Today’s Skill Work – Work on a weakness. Where do you need to spend time today? Pull-up bar hold (grip). Squat form / depth. Hip mobility.
Today’s gym schedule: 5:15a.m./8:00a.m. / Please don’t just show up for Saturday morning workout without getting on sign up list on the board at 864.
If you sign up – please show up!
864 STRENGTH + CONDITIONING Training / The “HUMP DAY” GRIND: 3 RFT / Stronger than Yesterday.
HAPPY SAINT PATRICK’S DAY!
#1 Goal today – Be Coachable.
For time – In the following order:
17 One Arm Kettlebell Swings / L + R
20 Sledgehammer Strikes / L + R
21 Atlas Stone to Shoulder / L + R
Movement standards covered as a group before each workout starts. If you aren’t sure about the workout or a movement please be patient we will always cover the movement standards before the workout starts. Don’t get ahead of us…we will not start the workout until everyone knows what we are doing. Thank you!
Buy In – Starts together as a group at scheduled times posted above.
RX Movement Standards: Form. Form. Form! Train Hard/Train Heavy/Train Smart.
Go as fast as you can without getting sloppy. Do you want to have the fastest time on the board with the sloppiest form? Scale based on your strength/fitness level/level of motivation. Skill Work. Skill Work. Skill Work.
RX – Full ROM. Form First. Proper form is more important than your ego at 864.
RX – Full ROM. KBS – AHAP with good form. 17 UB L + 17 UB R
Hammer strikes – alternate 20 L / 20 R.
Atlas Stone – AHAP alternate each rep L / R
“Worry does not empty tomorrow of its sorrows; it empties today of its strength.”
-Corrie Ten Boom
864 STRONG Community News and Upcoming Events/Stuff:
2021 864 Pump and Run (Bench Press and Run) & Pull and Run (Deadlift and Run) – Saturday May 1. Get signed up today.
Jump Rope Clinic/Custom Jump Ropes – sized for you and made at the gym. Learn to perform better singles, doubles and triples. Friday March 19 at all afternoon workouts.
If you don’t own a jump rope that is sized for you then it’s a good idea to invest in one. It will help you especially if you are working on your double-unders.
March 2021 “864 Challenge” Run or Walk 1 Mile each day during the month of March. Get outside and move.
On this day in history – March 17, 0461 – Bishop Patrick, St. Patrick, died in Saul. Ireland celebrates this day in his honor.
On this day in history – March 17, 1756 – St. Patrick’s Day was celebrated in New York City for the first time. The event took place at the Crown and Thistle Tavern.
Check us out on Facebook and Instagram today.
Have a Great Day! Love God. Serve Others. Support your community.
Be STRONG and COURAGEOUS.
Jay and Janice
207 West Pitts Street