864 STRONG – Gunny’s Blog / Thursday 07.14.2022

864 STRONG – You Matter!

Make allowance for each other’s faults, and forgive anyone who offends you. Remember, the Lord forgave you, so you must forgive others.
-Colossians 3:13

“Sermons aren’t just to make truth clear to the mind-but to make it real to the heart. Change happens by feeding the imagination new beauties.”
-Tim Keller

Drama does not just walk into your life. Either YOU create it, invite it, or associate with it.

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.

If WE don’t support OUR own community – who will? It’s up to us.

Nutrition Tip: Gym time/Kitchen time. Equally important for reaching your goals.

Today’s schedule: 5:15a.m./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: Ask yourself – Why am I about to post this? Do you really need the attention? Where do you draw the line between private and public?
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)


1 x Run 800 Meters

22 Deadlifts (155/105)
22 GHD Sit-ups (scale to AbMat Sit-ups)
22 Shoulder to Overhead (155/105)
22 OH Walking Lunges (45/25 plate) locked out overhead
22 Back Squats (155/105)

1 x Run 800 Meters

Only ONE bar for this workout. Your weakest lift (weight) will be what you us for ALL movements.

Deputy Austin Aldridge / Spartanburg County Sheriff’s Office
EOW: 06.21.2022
Austin was 25 years old when he was shot and killed in the line of duty.
You are are true hero, Bravo 22.
Austin loved to challenge himself daily in the gym, his passion for fitness was unwavering and he always did the work with a smile on his face.

#1 Goal today – NO DRAMA. Goal #2 today – NO DRAMA.

Thought for the day: My parents spanked me as a child. As a result, I now suffer from a psychological condition known as “RESPECT FOR OTHERS”

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

Jay and Janice