864 STRONG – Gunny’s Blog / Tuesday 02.07.2023


So I say, let the Holy Spirit guide your lives. Then you won’t be doing what your sinful nature craves.
-Galatians 5:16

“Christ told his disciples not to be anxious about tomorrow, but he never said not to consider tomorrow. Intelligent problem solving demands careful consideration of the future effects of present solutions.”
R.C. Sproul

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: 5:15a.m./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!


Strict HELEN
a.) Run 400 Meters
b.) 21 Kettlebell Swings (American 24kg./16kg.)
c.) Strict Pull-ups
BEAST Mode – Heavy HELEN
a.) Run 400 Meters
b.) 21 Kettlebell Swings (American 32kg./24kg.)
c.) Chest-to-Bar Pull-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.

Jay and Janice