864 STRONG – Gunny’s Blog / The Friday Grind 05.20.2022


But the wisdom from above is first of all pure. It is also peace loving, gentle at all times, and willing to yield to others. It is full of mercy and the fruit of good deeds. It shows no favoritism and is always sincere. And those who are peacemakers will plant seeds of peace and reap a harvest of righteousness.
-James 3:17-18

Inflation is as violent as a mugger, as frightening as an armed robber and as deadly as a hit man.
-Ronald Reagan

“In this present crisis, government is not the solution to our problem; government is the problem.”
-Ronald Reagan, First Inaugural Address, Jan. 20, 1981

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

If YOU don’t support your community – who will?

Nutrition Tip: Don’t fear fat. Fear the carbs.

Smile and wave boys. Just smile and wave. What else can you do?

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

#1 Goal today – Getting STRONGER is our priority today. 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?

864 Strength + Conditioning – The Daily 864 FRIDAY GRIND: “Helen”

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!

Social Media tip of the day: Want to know who’s driving the drama bus? Log onto Facebook and you’ll find out. Take a look around. Take a close look at the post you see today. Social media has infected the world with a sickening virus called vanity. Look at me. Please look at me!
Have the wisdom to show restraint. –Proverbs 23:4

Three rounds for time:
Run 400 Meters
1.5 Pood/1 Pood Kettlebell x 21 swings (American)
12 x Strict Pull-ups

864 BEAST MODE / Heavy Helen
Three rounds for time:
Run 400 Meters
2 Pood/1.5 Pood Kettlebell x 21 UB swings (American)
12 x Strict C2B Pull-ups

Time Cap: 15 minutes / both version. The clock will stop at the 15 minute mark. The workout stops. If you DNF post the amount of work completed.

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

On this day in history – May 20, 1506 – In Spain, Christopher Columbus died in poverty.

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