864 STRONG – Gunny’s Blog / Friday 04.29.2022


You must have the same attitude that Christ Jesus had. Though he was God, he did not think of equality with God as something to cling to. Instead, he gave up his divine privileges; he took the humble position of a slave and was born as a human being. When he appeared in human form, he humbled himself in obedience to God and died a criminal’s death on a cross.Honest hearts produce honest actions.
-Philippians 2:5-8

No matter what storm you face, you need to know that God loves you. He has not abandoned you.
-Franklin Graham

Smile and wave boys. Just smile and wave.
Smile, smile, smile as often as possible. Your smiling will considerably reduce your stress and might just encourage someone else.
-Just Smile

Today’s schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

#1 Goal today – To Be Strong! Accept responsibility for YOU. Don’t look for someone or something to blame. See you in the gym…..J&J

Before you start today’s training – Goat Work/Skill Work. Mobility/Warm-up / Can’t or Won’t? What’s holding you back?

Reminder – Don’t turn a ten minute sprint workout into a 45 minute marathon.

864 Strength + Conditioning – The FRIDAY Grind: 3RFT

The strongest (mentally and physically) are the ones that just show up each day prepared to do hard work even if they don’t know what the workout consist of. STRONG or SOFT? Your choice.

May 864 Dues NLT Sunday 1 May – $25 Late Fee after 1 May. Thank you!

15 Step OH Weighted Lunge – (45/25 plate) Locked out overhead/knee touches ground
2 x Shuttle Run Sprint
45 DUs (scaled x3 singles)
30 AbMat Sit-ups

Just because you are offended, doesn’t mean you are right.

RX = Form / Full ROM = Legit. Move fast and get reps. Show up and grind!

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level. Movement standards will always be covered before the training starts. If you are not sure about a particular movement/exercise please be patient until we cover it as a group.

You guys are awesome!

Jay and Janice