864 STRENGTH + CONDITIONING – Gunny’s Blog / Wednesday 05.05.2021

864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring.

IF my people who are called by MY name humble themselves, and pray and seek my face and turn from their wicked ways, THEN I will hear from heaven and will forgive their sin and heal their land.
-2 Chronicles 7:14

 People get so used to the dark that they think it is growing brighter.
-Vance Havner

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. 

Today’s gym schedule: 5:15a.m./8:00a.m.


#1 Goal today – Don’t compare yourself to others.

For time – In the following order:

20 One Arm Kettlebell Push Press / L + R
20 Sledgehammer Strikes / L + R
20 KB OH Lunges / L + R

If you need to scale, modify or adjust a movement please please let us know before the workout and we will be glad to help you and coach you through the movement. The easy way is not always the best way.

I like people who don’t need everyone to like them.
–Live Life Happy

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. Form. Form First. Proper form is more important than your ego at 864.

RX – Full ROM. Form –Push Press Load = AHAP. OH Lunge Load = same KB used for Push Press. Only one KB for this workout. 

 “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:

May 2021 “864 Challenge” Starting 1 May – Burpee Challenge. Burpees with good form with Full ROM burpees and less than Full ROM don’t count in the challenge. Chicken neck/belly flop burpees will not be counted. Behind the head claps aren’t Full ROM and don’t count in the challenge. Burpees must be completed each day and can’t be made up. If you miss a day and get behind  – you are out of the challenge. To stay in the challenge you must complete burpees each day. Day 1 = 1 burpee. Day 2 = 1 burpee + 2 burpees. Day 3 = 1 burpee + 2 burpees + 3 burpees, etc. each day of the month. It’s Burpee Time…Have fun! Sign up on the board today. Did you accept and finish the April 864 Challenge or did you quit?

On this day in history – May 05, 1956 – Jim Bailey became the first runner to break the four-minute mile in the U.S. He was clocked at 3:58.5.

Saturday morning workout sign up list on the board at 864.

Have a Great Day! Love God. Serve Others. Support your community.

-Joshua 1:9

Jay and Janice

207 West Pitts Street
Clinton, SC