REVGYM WEEK OF 02.26.24
REVGYM TRIBE!
Last week finished off our 6 week Deep Strength phase and you guys were paying for it… because… you’ve been showing up and doing the damn thing! Technique and strength have shown improvement across the board with all of you! Congrats! You’re in it!!!
Last Wednesday our FREE Education & Empowerment Seminar covering situational awareness, exit strategies, contingency plans, and simple techniques to manage large crowds, events, and travel, had a great turnout! We had individuals, couples, and families from the greater Kansas City area to Leavenworth, Ks. I’m honored to have the opportunity to share my ongoing life’s work with all of you to assist in your abilities to protect yourselves and your loved ones.
Last Thursday, our Women’s Personal Protection Clinic got several of our “old” martial art practitioners back on the mat for some refreshers and some new more advanced skill sets to protect themselves and others! Good on you ladies!!!
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In case you haven’t checked it out, Liked & Subscribed yet…
”THE DEEP WATER” PODCAST - Episode 01 is Live!!!
We’d love to have RevGym Tribe members on the podcast!
Please let me know if you’d like to be on and what kind of time works for you!
JB
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The Foxhole Challenge is 6 weeks in!!!
I saw so many more of you in the gym last week! AWESOME!!!
Let’s keep it up challengers!!!
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Last week’s PRs:
Let’s recognize those putting in that effort!
Metrics are important, and so are tracking them, to know where we’ve been, where we’re going, and how to navigate that path!
Last week these REVGYM Tribe members PR’d -
Scott Woods - 5 Min Max Effort Sit Ups
Wes Shumate - Barbell Complex & Run I
Get after it !
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GYM ETIQUETTE -
PLEASE REVIEW REVGYM TRIBE!
When you take out a piece of equipment, put it back EXACTLY where it belongs when finished. Whether it’s a weight plate, band, a bar, a dumbbell, a box, a rower… put it back.
Do not wear dirty or muddy shoes or clothes into the gym.
Do not pour water into the base of the water cooler, it’s not a drain.
Bring a water bottle. We will no longer provide the red cups fro water, as they were being left everywhere.
If you’re a martial artist, and you’re putting in hard training before getting on the mat, bring a different shirt/rash guard to train in on the mat. Respect your partners.
If you’re a practitioner of the afternoon Open Gym, or 6pm sessions, and equipment has been left out for you use in a WOD, put it away when finished.
Trainers, if you’re running a session, make sure your people put their equipment away.
Take your clothes and water bottles home please. Any bottles, clothes, etc. left in the lobby area, or anywhere else, will be donated or thrown away after a week.
If you spill water, pre workout, chalk, blood, vomit… clean it up.
If you use the shower facilities, be easy on the door of the shower please. Limit shower time to 5 min.
When using the restroom sinks, please clean up after yourself if you’ve “splashed” water all over the sink or floor.
Do not use someone’s private barbell. These are usually Rogue bars, have sticker(s), aluminum or steel collars, etc. Use the chrome or plain steel bars. If you’d like to store your own personal bar here, you may!
When unloading a barbell, do not drop the ends of the barbell to the ground, as this will strip the threads in the end of the barbell, rendering it useless.
When utilizing Open Path for gym access, please make sure the door locks behind you when entering or leaving.
When using Open Gym times, if the kiosk screens are not on, please use the Wodify app on your phone or tablet to access the WOD.
No shoes on the martial art mats unless approved.
JB
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Take steps to fulfill your “Why” on a daily basis.
When things get hard,; it seems there is nothing going right; you feel you’ve failed or can’t see a door “opening” for a better way… remember your “Why” and ask yourself “Am I doing what I’ve been put here to do?”. “Am I fulfilling my destiny, or making strides, 1% at a time to serving my purpose here?”… When you allow the light that you are to shine, and stay on your path, the darkness fades rapidly. Remember who you are.
JB
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COMING UP:
This week, 5 of our Under 18 Fight University Team will compete at the OPEN INTERNATIONAL in Ohio! Wish them luck!
There will be NO YOUTH MARTIAL ARTS this Thursday.
Friday & Saturday morning sessions will be “Open Gym” oriented. Sessions will be programmed, but there will be no trainer leading the sessions.
GAMMA MIXED MARTIAL ART TOURNAMENTS:
FRIDAY, MARCH 1ST & 2ND “UNDER 18 INTERNATIONAL OPEN”
3X 2 MIN ROUNDS / NO HEAD STRIKES / NO LEG LOCKS / AGES 8-17
FRIDAY - WEIGH INS 8-9AM - FIRST BOUT 11AM
SATURDAY - FIRST BOUT 9AM
Part of The “ARNOLD CLASSIC” @ THE OHIO EXPO CENTER
717 EAST 17TH AVE / COLUMBUS OH 43211
* REGISTER @ GAMMAUSA.ORG
CONGRATS TO OUR YOUTH MARTIAL ARTISTS THAT BELT TESTED!
YOU ALL “KICKED SOME BUTT!”… (see what I did there?)
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NEW T’S & HOODIES!!!
REVGYM’S own Layne Whitehouse owns and operates a local printshop, MidCoast Threads!
REVGYM apparel packages we currently have available to order: (Turn around is quick!)
Adult REVGYM apparel: 1X Gym T-Shirts, 1X Hoodie, 1X Sweat pants for $99
T-Shirt options:
Gray or Black shirts
“REVOLUTION” (On the front)
“SUFFER”, GET BACK UP” , “LEAN IN”, “NO QUARTER” (on the back)
Hoodie:
Gray or Black hoodies
“REVGYM” - (Stacked on the crest on the front)
“SUFFER”, “GET BACK UP”, “LEAN IN”, “NO QUARTER” (on the back)
Sweat pants:
REVGYM” on the leg vertically (Gray or Black)
Adult REVOLUTION MARTIAL ARTS apparel: (Gray or Black hoodies or sweats, all shirts are black)
T-Shirt, 1X Hoodie, 1X Sweat pants for $99
Our “Tsunami over the “r” logo on the crest of shirts and hoodies; same large logo on the back
Our “Tsunami over the “r” logo on the left, front hip of the sweat pants
Youth REVOLUTION MARTIAL ARTS apparel: (Gray or Black hoodies, all shirts are black)
T-Shirt, 1X Hoodie, 1X Sweat pants for $80
Same log set up as the adults.
Logos on the shirts will reflect the student’s belt color
HIT ME UP TO ORDER! - HAPPY2HURTYA@GMAIL.COM
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Click below to get your kids registered in our Youth Martial Arts & MMA Pograms!
3 month Youth Martial Art special + FREE uniform - $180
https://revgym.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=kzUh7kG8W73eExG8CRPxG7u5K
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Please post and share our gym specials to friends and family!
1 month special - All access for $79
https://revgym.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=vYGT39qhx2EQGQwAEBRbcvu27
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THIS WEEK:
Functional Training:
Power & Mobility (Week 1/ 4) -
Shorter sets - Heavy “Unusual” loads
Sprinting, dynamic movement
Mainain your protein and good fats, AND veggies/fiber
Gallon of H2O (minimum)
10 min cold shower or 3 min minimum cold plunge daily
Mobility & Flexibility- 15+ min a day
Martial Arts / MMA:
Combinations to transitional control or takedowns
Ankle wrap, Seo, Uchi Mata, Osoto, Ogoshi, Harai variants
Control / Submission from stuffed 2 on 1
Back sag
Armbars and counters
The Dirty Trinity - emphasizing damage along the way - sport & combat applications
Escapes, up & outs, counters
Power striking and doubled-up techniques
Youth Martial Arts
Belt Testing prep
Moving with striking and power
Take downs- shots
Mount sweeps
Speed/Reflex drills
Counters, Sprawling after striking is countered.
Power striking, combinations to throws
Self Defense - Anti bullying
Iron Arsenal:
Level I - crash entries to duck under: 2 on 1, head and arm, back take and sag.
Utilizing strikes from duck under position in transition
Damage along the way - knees, elbows, - opportunistic targets
Level II - catching chokes from 2 on 1 (standing)
Escape from standing holds to backstop position
Utilizing secondary and tertiary weapon deployment amidst attack
Weapon retention
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The Deep Water doesn’t just cast a mirror on the surface… the images you’ll find underneath tell a much more honest story…
John MFN Brown