864 STRONG – Gunny’s Blog / Monday 01.16.2023


Jesus said to the people who believed in him, “You are TRULY my disciples if you REMAIN faithful to my teachings. And you will know the truth, and the truth will set you free.”
-John 8:31-32

“I am no longer anxious about anything, as I realize the Lord is able to carry out His will, and His will is mine. It makes no matter where He places me, or how. That is rather for Him to consider than for me; for in the easiest positions He must give me His grace, and in the most difficult, His grace is sufficient.”
Hudson Taylor

One of our primary purposes in this life is to help others. And if you can’t help them, at least don’t hurt them.

Remember that Please, Thank You and I’m Sorry are still magic words. What happened to Yes Ma’am, No Ma’am” and Yes Sir, No Sir?

Don’t be a drama magnet. Drama does not just walk into your life. Either you create it, invite it, or associate with it. Don’t complain about it if you are the one driving the drama bus. Get off the bus at the next stop.

The better you feel about yourself, the less you feel the need to show off. Be yourself. Be Happy.

Social Media tip of the day: How many likes will it take until you love yourself? How many selfies will you have to post?
Have the wisdom to show restraint. –Proverbs 23:4

Today’s WODs START at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility /Movement Prep / Goat Work / 864 Strong: CONSTANTLY VARIED. No Routines. No Ruts. 

Today’s Skill Work – Work on shoulder strength/mobility

864 WOD – Strength + Conditioning. Forging Strong Athletes in Clinton, South Carolina

#1 Goal today – Work HARD and don’t expect a handout. Don’t be that special person (Entitled)

Today’s 864 STRONG Training: Don’t scale to easy – scale to challenging. Strength work starts this week. Show up ready to do hard, heavy work. If you rush in and rush out you will never understand what the 864 family/community is all about – it will just be a workout and nothing more.

Is my life all about ME or HIM?

So in everything, do to others what you would have them do to you.
Matthew 7:12

The Only Easy Day was Yesterday. Keep Grinding! Skipping workouts = Weak!

As always…there was a need and you guys responded. Ya’ll really helped Mr. Willy (who lost everything in a house fire) Proud to be part of this community that we call 864!

a.) 10 One Arm KB Swings (R) AHAP
b.) 10 One Arm KB Swings (L) AHAP
c.) 20 Hand Release Strict Push-ups

RX =  Form. Form. Form. Question of the day – Can you go to the gym without posting a pic of yourself? See ya in the gym?

Cheaters are Losers. If you cheat one rep, one round, one pound or one second you are a cheater!
I would prefer even to fail with honor than win by cheating.

Listen up as details/movement standards are covered. Constantly Varied – No Ruts.

The fastest time on the board with sloppy form = No Good. No Rep. Nobody is impressed. Keep it Legit!

Be Coachable. Don’t Complain. Don’t Whine.

Check out CF864 on Facebook / Instagram

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

864STRENGTH: Back Squat – 3RM / Wk. 2 / A Squat above Parallel is NOT a Squat

Jay and Janice