REVGYM WEEK OF 04.01.24

REVGYM!

I know last week was tough! (AGAIN!)…

And… YOU’RE KILLING IT!

We’re one week out from BENCHMARKS!

Get some extra rest this week and calorie load!

i’m looking forward to seeing you crush your PRs next week!!!

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OK.. A BIT OF BUSINESS WE REALLY NEED TO ADRESS, AGAIN.

PLEASE DO NOT USE ANYONE’S PRIVATE BARBELL.

To identify which barbells are for public use, they ALL NOW HAVE A RED PIECE OF TAPE IN THE MIDDLE OF THE BAR.

If the barbell does not have a red piece of tape in the middle of the bar, DO NOT USE IT.

If some of you continue to use other’s private bars, you will be asked to leave the gym.

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REMINDER!

We have a new white board in the vestibule…

We’d love to see your “WHYS” written on the board!

Maybe it’s “I want to be able to play with my kids for the next 10 years!”, or “I want to complete a marathon this year!”, or “I want to feel comfortable defending my family in a bad situation.”… Whatever your “WHY”… Share it with us and the tribe! Accountability is a GREAT THING!

Initial your “WHYS” and use them as a reminder to yourself every day you come in!

Current stuff:

  • Trained a GREAT GROUP of security officers from Metro Public Safety & Security this weekend. From retired military and law enforcement, to very “green” officers. They all did fantastic! Wonderful demonstration of de-escalation, cuffing, compliance, and shoot/don’t shoot skill sets!

  • The ISE Group’s E-Learning platform for Workplace Violence, Prevention, and Intervention (WVPI), and Active Shooter Survivability Training, are both available for individual and corporate purchase, or yearly contract. Let us know how we can come alongside your safety and security needs! 913-229-4742 / johnb@ironaresnaldt.com

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”THE DEEP WATER” PODCAST - Episode 02 is Live!!!

Check it out HERE

We’d love to have more of you RevGym members on the podcast!

Please let me know if you’d like to be on and what times may work for you!

JB

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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 -

  • Amanda Teranova - 5 MIN MAX EFFORT DEVIL'S PRESS

  • Amanda Teranova - 5 MIN MAX EFFORT DEVIL'S PRESS + PUSH PRESS

  • Christian Green - 100 SIT UPS

  • Jason Ingle - THOSE HEADCUTTERS SUCK 2.0

  • Jason Kanak - 5 MIN MAX EFFORT DEVIL'S PRESS

  • Joel Perry - - 5 MIN MAX EFFORT DEVIL'S PRESS

  • Wes Shumate - POWER KOSAK SQUAT LADDER I

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COMING UP:

  • Women’s Personal Protection Clinic

    • April 11th, 6:30-8pm

    • More info & Register HERE

  • GAMMA & Adult MMA Clinic -

    • Saturday, April 27th 9am-2pm - $70

    • Register HERE

    • 3 hour seminar + lunch break + Round Robin Tourney

    • Blueprint your “4 dimensional chess” vs their “checkers”

    • Threaten from everywhere

    • “Damage” in every inch

    • Advancing your strengths

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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:

  • Strength & Lactic Threshold + Mass Gain (Week 2 of 2)-

    • Longer sets - Moderate to heavy loads

    • Super sets - Compound exercises for the same muscle groups

    • Maintain 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:

  • Standing grappling for positional control and set ups

  • Submissions from the bottom

  • Underhook escape side control to jump in triangle

  • Side control to opportunistic armbars

  • Power strikes and angles

Youth Martial Arts:

  • Take downs- shots

  • Mount sweeps

  • Speed/Reflex drills

  • Counters, Sprawling after striking is countered.

  • Power striking, combinations to throws

  • Self Defense -Hapkido - 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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Don’t look to the top of the mountain. Look 10 feet in front of you. Stay present where your feet currently reside. Know and feel your destination intimately. Feel yourself there… But DO NOT look to the future for what may be, or live in the past for where you failed; rather, own your future. make the decision that whatever your goals, they are forgone conclusions… committing to, and making the daily steps to reach that summit is where your mind should reside. Stay present. Stay in it. Embrace the moment, whether it’s joy or pain… it’s a lesson.

John MFN Brown 

John Brown