864 STRONG – Gunny’s Blog / Monday 07.11.2021

864 STRONG – NO Excuses! Support your country and your community! 

I was naked, and you gave me clothing. I was sick, and you cared for me.
-Matthew 25:36

“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)

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

You either live a self directed life OR a God directed life. Your choice. There is no in between.

How do you support your (our) community?

Nutrition Tip: Gym time is important. Kitchen time is just as important. Don’t miss the benefits of your hard training by eating trash.

Today’s schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

864 Strength + Conditioning – The 864 GRIND: Strength / Get Stronger. No Excuses.

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. Hit it hard or move over! Be STRONG!

Before you start today’s training – Goat Work/Skill Work. Mobility/Warm-up/Remember – the Buy-In is not your warm up.
Can’t or Won’t? What’s holding you back?

I have nothing to offer but blood, toil, tears, and sweat.
-Sir Winston Churchill

How hard are you willing to work today to reach your goal? Work hard and share a word of encouragement with someone today.

The GRIND never ends! Be STRONG. Be HAPPY.

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.

Stop the Bleed / Save a Life Training – 23 July at 864. This is an awesome training course and it’s free of charge. Get signed up today.

Social Media tip of the day: Social media is often very shallow and toxic. Many people get caught up in it as if it somehow equates to their identity, value and worth. The truth is that your worth is not found in these things, they are ultimately only completely found in Jesus. We can all fall into the comparison game as if others are more valuable than we are because they appear to have more followers, more likes, etc. This creates a false sense of success and self-worth. If you depend on these things to make you feel successful you will ultimately be let down. Be yourself.
Have the wisdom to show restraint.–Proverbs 23:4

“If you need music to motivate you, go find something else to do.”
-Josh Everett (CrossFit Athlete/Coach)

For Time:
50 Back Squats – 225/155
Run 1 Mile
30 Strict Pull-ups

#1 Goal Today: Do the RIGHT thing!

A Squat above parallel is NOT a Squat. Don’t count it. You are only cheating yourself.


Complaining is Whining. Don’t be a WHINER. Whiners are Losers.

You guys are awesome! See you in the gym….

Jay and Janice