CLICK HERE to DONATE or e-mail brad.mason@justkeeppouring.com or
​call Coach Mason at 407-920-3674 to arrange in-kind donations!
And REMEMBER: No matter how little you have, you ALWAYS have something to give. BE STRONG! GIVE MORE! Thank you!!

 

To follow our progress this week as we seek assistance from ANGELS in our community, check us out in Instagram or Facebook - or both. To find out HOW you can donate, CLICK HERE. 

The following was posted earlier this evening on social media:

THEME OF THE WEEK: “How fundable are your outcomes?”

As board members of New Image Youth Center we were being coached by an expert in non-profit fundraising, and that was our challenge. Answer that question.

The reality is, The Give Team needs a little help. The Give Team takes a commitment, and 2019 has been different than 2018. The commitment has been to coaching, and not as much on raising the funds we need to do what we do. The workouts are free, so that’s easy. It’s the events that require $$$. To net it out, we need to come up with $960 between now and Thursday in order for The Give Team to participate in The Green Beret Challenge trail run (sorry, Mark – it’ll always be GBC and the White Sox will always play in Comiskey Park).

We’ve found our way to four events in 2019, thanks to incredible efforts from many who follow our team (and most importantly, thanks to the generosity, compassion and understanding nature of Mrs. Andrea Mason). Our original model accounts for two races - one at the end of the spring, and one at the end of the fall as a reward for the hard work put in during each season. If not for Spartan and the people behind that organization, we wouldn’t have run the four races we’ve run (THREE during the spring - one in Jacksonville, one in West Palm Beach and the third in Ft. Bragg). If not for MANY individuals who donated their time, money, gently used footwear, etc., we wouldn’t have had the experiences we’ve had.

Our team was faced with a choice earlier this year, after I saw our challenge with funding. Part of our program involves SATURDAY WORKOUTS followed by SATURDAY BREAKFASTS. As participation increased, breakfasts became more expensive (between $110 - $150 a week, for those keeping track at home). The choice was theirs to make: keep the breakfasts and have less events, or more events and scrap breakfast. It was unanimous. The guys chose the events (more to come on the angels who've helped with our "breakfast issue").

Why? Because each event creates lifelong memories and strengthens relationships with people they wouldn’t otherwise know. After all, life is team sport. Each event creates experiences with people like the men and women of Operation Enduring Warrior who share the same vision as The Give Team – build stronger communities by rallying as a team around those who are traveling a difficult path. If you’ve ever run a race with us, you know these races impact those around us.

How fundable is that? You tell me after you hit this link. That’s simple third grade math, but graduate level psychology.

IF YOU KNOW ANYONE WHO MIGHT HELP, please forward this along to them.

NEXT POST: What HAS The Give Team accomplished? Put another way, SO WHAT?

​There are times when you want to dial it back and not push yourself to the brink. There are times to just get in the work because MOVING is critical, but pushing 100% could create a problem. When should we focus on less than 100%?

The two situations when we DON’T want to give 100% are (1) we gave 100% the day before and we need to recover. This DOESN’T mean take the day off (consistency is key). It means don’t go as hard. Give SOME effort, but be intentional with that effort; and (2) when you're trying to establish momentum with a new ritual.

Scenario #2 is why we will NOT GO 100% on THE GIVE TEAM 15 AGAIN this week. As above, our problem over the past two weeks hasn't been between 95% and 100% effort. It's been the difference between 0% effort and making any effort at all. THE GIVE TEAM 15  sucked during this week's workout. Why? NONE of us have established momentum on the path to greatness this fall. BECAUSE VERY FEW OF US DID ANY WORK this past week. Our mission is to BUILD STRENGTH, and building strength requires DISCIPLINE. Discipline is critical to build physical, emotional, mental and spiritual strength. Right now, our focus is on PHYSICAL STRENGTH - understanding the other three will follow. Developing strength in all four of those areas requires first ESTABLISHING MOMENTUM toward being in the best shape we can be.

Put another way, we have ZERO MOMENTUM with doing THE GIVE TEAM 15 daily because that SOFT, WEAK VOICE in your head has been winning. Everyone’s weak voice is telling them a story; the pillow feels nice, the bed is comfortable, it's ok to hit snooze one more time, you can always do it later, and it’s just too EARLY to get out of bed.

During Saturday's workout everyone responded that 100% effort is important, and 100% effort should be exerted all the time. If EFFORT is important, why hasn’t anyone done what we all agreed we’d do? Over breakfast two weeks ago everyone agreed to do two things: (1) write down FOUR WORDS that best describe the person they want to become; and (2) do The Give Team 15 every day. And nobody has been consistent. Including me. I’ve done my FOUR WORDS, and I’ve done The Give Team 15 MOST mornings, but I've missed a few days.

The good news is today begins A BRAND NEW MONTH. This week, everyone committed to do THREE THINGS:

1. Get their FOUR WORDS (this is important to align with your goals, your plan, and executing that plan - and so far, Smith, Akim and Yovens have sent theirs);
2. Do THE GIVE TEAM 15 every day for the month of September (ideally in the morning - and post via Instagram or text); and
3. Write down your TWO GOALS FOR THE SEASON - (a) a physical goal; and (b) an academic or financial goal.

Mid-week, everyone’s FOUR WORDS and their goals will be online.  

This week convince your missoin is to convince your WEAK VOICE that The Give Team 15 is ONLY fifteen minutes. You won’t be PUSHING HARD. You’ll take it nice and easy. You’ll focus on FORM and IMPECCABLE EXECUTION so you can nail down your mechanics. Keep your core tight, stay balanced, and feel the muscles work that need to be working. Even taking it easy will make you sweat a bit. Since the intent is PERFECTING FORM, there should be NO CHEATING. If you get tired, don’t go to your knees or put your feet on the floor. Just go slower. BUT GET IN THE WORK.

It's still a BRAND NEW SCHOOL YEAR. MOVE UP A LEVEL and commit to doing the work BEFORE CLASS every day. Remember: IT’S ONLY 15 MINUTES! And if you get it done in the morning, it prepares you to take on the entire day. You’ll be more focused in class, you'll align with the person you strive to be, and you’ll PERFORM better. On top of all that, you’ll get STRONGER every day. You’ll feel better about doing the work because it'll get EASIER, and it’ll just be WHAT YOU DO.

Trust me. FIFTEEN MINUTES with CONSISTENCY will CHANGE YOUR LIFE. But these are only words. ACTION is what creates the results you want. Inaction will also create results, but not results you want. That means you have to DO THE WORK. That's on you.

Heading into Week 3, I commit to DOING THE WORK. I’m doing it to get STRONG and SET AN EXAMPLE to the team. Once everyone shares their words and their goals, I’ll share mine too.

Time is passing. Time to get moving.
​
Have a great week, bud.

GREATNESS Program addresses how to create habits that drive to your goal, establishing and maintaining momentum on the path to doing great things.
​
​After breakfast, why didn’t anyone send me their four words? Why didn’t anyone post or forward a pic doing the work last week? One reason. It wasn’t important enough. If it was important enough, it would’ve been done. 

I’m guilty too. It wasn’t until Wednesday I realized  my hypocrisy with ACCOUNTABILITY. Up to that point, I hadn't posted ANYTHING about me doing THE GIVE TEAM 15, so I started posting. What did I learn by doing The Give Team 15 every day this past week, nice and slow focusing on form? My fitness level declined following a summer of doing nothing. I told myself a lie for three months, that I was in decent shape. Reality hit this past week with The Give Team 15. Even going slowly, I was sweating.  I added some “hanging” at the end, where I’d do a progression of pull ups, bent arm hangs and dead hangs. At the beginning of the week, I was WEAK.  

The good news? After a week  doing The Give Team 15 every day, I’m seeing results. I’m able to make it through without having to “cheat.” I’m stronger at the bar - both with dips and pull ups. I was able to shut down that whiny voice in my head by realizing IT’S ONLY FIFTEEN MINUTES and I didn’t need to put out maximum effort. 

FIRST: FOUR WORDS
Over the next two weeks we'll focus on defining our mission, and that mission will be consistent with the person we see ourselves as being. Who do you need to be to achieve greatness? Where are you strongest when you're at your strongest?

Your mission will be to accomplish the goals you set, but the goals themselves aren't going to pull you to do what needs to be done. This week we'll start by picking four words that define who we are. Imagine I'm going to introduce you to someone you respect and who doesn't know you. What are the four words you'd use to describe who you are? Over the next 22 weeks, we'll measure what we're doing and how we're doing it against those four words. Is it consistent with how you see yourself? If so, great. If not, what needs to change?

The key to remember is we are NOT what we think, or what we say. We are defined by what we DO! And we must do whatever we can to make sure the things we do every moment are aligned with what we want to accomplish. It's not the GOAL that should drive us, but knowing the actions we take are what will define us. It's in EXECUTING your plan that will define you, and make the impression on those around you.

Examples of words to use are at the bottom of this post.

SECOND: THE GIVE TEAM 15
This week we'll build momentum by calming the weak voice that tells you, "But The Give Team 15 huuuuurts, and makes me all sweaty." We're going to ease into it and establish our new habits, understanding what gets in the way. We're going to make accomplishing greatness very simple. Just do the work. 

That doesn't make it easy. Someone smarter than I am once said, "If it were easy, we'd all be millionaires with six pack abs." Our mind will continually find ways to drive us to comfort, and away from discomfort. That whiny, weak voice wins more than it should. So this week, we'll fake it out. This week isn't about pushing yourself hard. It's about JUST DOING THE WORK.

The objective this week is to do THE GIVE TEAM 15 EVERY DAY. But don't push yourself hard. Focus on the form you use. Take it nice and easy. Pat yourself on the back for getting it done. We'll gradually build up to pushing yourself hard. But this week, be strong enough to lay off and take it easy. Nice and slow, with the objective being to have the BEST FORM for each exercise (for a reminder of the exercises, do the exercise for 45 seconds and rest for 15 seconds - with the exercises on THE GIVE TEAM 15 link).

Remember - the thing that makes you awesome is whatever you DO that's different from everyone around you. In order to be different, you have to do different things - things those around you aren't doing. How many people do you know who spend their weekends running with a chain-wrapped cinder block and a 70 pound log? You're around some great people up there in Atlanta, but you don't want to be just like them. You want to set yourself apart. You want to be a leader. That doesn't mean being arrogant. That means doing things you know you need to do to get strong, and surround yourself with people who have a hunger for the same thing as you.

THIRD: ACCOUNTABILITY
Each team member is here to help accomplish our goals. We'll use Instagram messages to post what we do and when we do it. POST your FOUR WORDS on Instagram before Saturday, and post your Give Team 15 workout every day. Push yourself and do it in the morning. No better way to start your day than to move around a bit.

Have a great first week of college. You'll get an e-mail on Monday, Wednesday and Friday with reminders on what to do, and why we're doing it.

his friend Ted. Akim surprised us by joining after we almost completed The Give Team 15. We ran Lake Eola Park with Cindy, stopping every half mile to do calisthenics, with the last guy carrying The Give Team flag.Jeff started us off since he hadn't joined us in awhile. At the first stop, once again there were a couple homeless guys who joined in, doing push ups with us. One guy did Superman push-ups. He was rail thin and missing teeth, but cranked out several push ups with his arms extended over his head. Each of our guys bumped fists with him as we wrapped up our push ups and continued on our path with Cindy. 

A "Walk for Muscular Dystrophy" started with a marching band and over 100 people walking. Several people compliment us as we wormed our way through the crowd, stopping every half mile to do our exercises. While in the crowd, I introduced people to Cindy, sharing that she represents the burden we all carry in life. We each choose whether we pick up that burden to strengthen ourselves, or we let it break us. That we all have teammates to rely on to help strengthen us, and help us when we need help.

After our workout, I offered to buy lunch to celebrate OD's twenty third birthday. We brought Cindy and the flag to the restaurant on the path. While eating, we all set our goals for the season and the rituals for the first month. One new thing we're doing this season is each month, each teammate picked ONE WAY they'll give back over the month. 

Each teammate's goals will be posted on the website when I get the rest of them turned in. In the meantime, we'll focus on the UPDATED workout for the next two weeks.

Monday, September 10

1. Give Team 15
2. 30 Minutes Easy Hiking

Tuesday, September 11

1. Give Team 15
2. Stair Interval Training - 50 Minutes (2:00 hard / 1:00 recovery)

Wednesday, September 12

1. Give Team 15
2. Lower Body Strength (Squat, Deadlift, Lunges, Step Up) x 3

Thursday, September 13

1. Give Team 15
2. Strength Circuit x3 - 40 Seconds on, 20 Seconds rest (Standing Bicycle, Push Up, Squat, Lunge, Plank, Jump Rope, Mountain Climber, Side Lunge)

Friday, September 14

1. Give Team 15
2. Upper Body Strength (Seated Row, Bench, Pull Ups, Dips, Military Press, Dumbbell Curl) x 3

Saturday, September 15

1. Give Team 15
2. 6 Miles with Cindy (every 1/2 mile, 20 Calisthenics - Burpees, Push Ups, Sit Ups)

Sunday, September 16

1. Give Team 15
2. 3 Hour Ruck - Run 1:00 / Walk 3:00

Monday, September 17

1. Give Team 15
2. 30 Minutes Easy Hiking

Tuesday, September 18

1. Give Team 15
2. Stair Interval Training - 60 Minutes (2:00 hard, 1:00 recovery)

Wednesday, September 19

1. Give Team 15
2. Lower Body Strength (Squat, Deadlift, Lunges, Step Up) x 3

Thursday, September 20

1. Give Team 15
2. Strength Circuit x4 - 40 Seconds on, 20 Seconds rest (Standing Bicycle, Push Up, Squat, Lunge, Plank, Jump Rope, Mountain Climber, Side Lunge)

Friday, September 21

1. Give Team 15
2. Upper Body Strength (Seated Row, Bench, Pull Ups, Dips, Military Press, Dumbbell Curl) x 3

Saturday, September 22

1. Give Team 15
2. 6 Miles with Cindy (every 1/2 mile, 20 Calisthenics - Burpees, Push Ups, Sit Ups)

Sunday, September 16

1. Give Team 15
2. 3 Hour Ruck - 25 Pounds, Run 1:00 / Walk 3:00

1. Upper Body Strength (Seated Row, Bench, Pull Ups, Dips, Military Press, Dumbbell Curl) x 3

​Saturday morning started out of sync" because I couldn't find my keys. OD had a full car since he was picking up Love, Akim and bringing his friend Ted for the first time. I also needed OD to pick up Smith since I wasn’t driving. Fortunately, Adam was joining us for a fourth time from the other side of the county and was able to pick me up with all the gear.

We all showed up on time, including J and Laura. They participated as guest coaches. We were introduced to J through Instagram and his lively fitness page @thejpesoshow. J is FIT, and his engine runs hot. Laura is his partner in Fitness and life as his wife and together they shine with an edge. Unfortunately the workout ran long and we didn't get to hear J's story of overcoming challenges. I'm confident we'll get another chance at one of our workouts.

We started with introductions, The Give Team story, Earl Granville's story of Cindy and how Cindy became part of our team in Miami last February. The Give Team 15 left us drenched as we made our way to the trail around Lake Eola, and I knew I wasn't in a good place. I run these workouts fasted - without breakfast - which might be ok if you're in good shape. To be honest, even if I ate before working out I'd still have trouble. It’d just give me something more to throw up. A wasted meal.

The big problem? Ever since the Bring the Ruckus event at NinjaFit Gym two weeks ago, I committed to myself and on here that I'd put in work every morning. That event was a sign NOBODY on our team is as ready as we need to be. Especially me. How did I respond? I did nothing that week. I made it "ok" with myself because I was busy with work, and concerned about OD's teeth (he took a 125 pound sand bag to the mouth and will end up losing three teeth) and school started for my daughter. The following Saturday, I suffered through the workout. Another wake up call. I got “ok” with it last week because I convinced myself I'd put in work every day the following week. I did some movement work to strengthen my wrists and forearms, but I didn't get out and get after it in a meaningful way. It was end of month at work and I was busy. Then this weekend’s workout happened.

After The Give Team 15, my legs felt like concrete. My gut wasn't good. My head wasn't right. We had three new people working with us. The first stop, I took pictures and videos. I always do that, but then I typically put in my work. But not this week. I ran and took my turn with Cindy, but the entire morning was slow and painful.

The Give Team is not about me. It's about the guys on the team. The posts and pictures rarely have pictures of me. But I take pride in one thing that sets this team apart from others: COACHES PARTICIPATE. No barking orders from the sidelines. Coaches aren’t relegated to merely strategy and jumping around with a cheerleading skirt and Pom Poms. We suffer together. We grow together. We celebrate together. Coaches LEAD BY EXAMPLE! The morning continued, and I captured a lot of good footage. But I was in my head the entire time, frustrated and angry. It's very simple. EXTREMELY simple. Put in the work, you get the results. If you didn't do the work, it just wasn't important enough. That's what I tell the team. But it IS important enough. I didn't align the importance of doing that work with the purpose at the moments when the work needed to be done. Simple. I let the team down. That's how it works. Simple.

During the run several people noticed us. More people than usual. An 18-month old boy saw us doing burpees and joined in. A gentleman who was missing teeth and difficult to understand yelled something about how what we were doing reminded him of when he was in the military and started cranking out push ups with great form. Relevant to the overall message, we need to act like people are watching. Because they are. You choose how people see you, and the choices you make are what they see - a hero, a has-been or a half-assed effort. The most beautiful part about life is you get to choose what they see.

We finished the run and I confessed to the team. I let them down. I reminded them of Give Team Motto 17: "The most important promises you make are the promises you make to yourself. The easiest promises to break are the promises you make to yourself." The promise of being STRONG enough to carry this team is a promise I make to myself and the team. Never again.

I have some making up to do, so the work I do will vary slightly from what's on the calendar. At a minimum, I’ll do what’s listed below.

Week 6 / Day 36: Monday, September 3

1. Warm Up: The Give Team 15
2. Walk 3 Miles
3. Finisher: 100 yards of lunges

Week 6 / Day 37: Tuesday, September 4

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 8 x 80 Yards; 6 x 60 Yards - Sprint 80/60 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 6 / Day 38: Wednesday, September 5

1. Warm Up: The Give Team 15
2. Ruck 5 Miles - 25 Pounds
3. Finisher: 100 yards of lunges

Week 6 / Day 39: Thursday, September 6

1. Strength Routine x2 - Two sets of the following exercises, :40 on, :20 rest: push ups, dips, pull ups (or dead hang ENGAGING SHOULDERS AND CORE), pistol squats (5 each leg, then switch legs), lateral lunges, step ups, squat / overhead press with sand bag (comfortable weight), hollow man hold, butterfly sit ups, L-sit
2. Finisher: The Give Team 15

Week 6 / Day 40: Friday, September 7

1. Warm Up: The Give Team 15
2. Walk 3 Miles

Week 6 / Day 41: Saturday, September 8

1. Warm Up: The Give Team 15
2. 6 Mile Team Cindy Carry: Every 1/2 mile stop for 20 burpees, 20 push ups, 20 butterfly sit ups, and next teammate carries Cindy

Week 6 / Day 42: Sunday, September 9

1. 6 Mile Long Run: Every 1/2 mile stop for alternating 20 lunges, 20 bear crawls (ea. leg), 20 inchworms, 20 burpees
2. Finisher: The Give Team 15
3. Finisher: 100 Table Pull Ups (10 Table Pull Ups every 1:00)*

*Table Pull Ups: lay under table holding body in a tight plank and pull so chest touches table edge and squeeze, then lower body by straightening arms.

Week 7 / Day 43: Monday, September 10

1. Warm Up: The Give Team 15
2. Walk 3 Miles
3. Finisher: 100 yards of lunges

Week 7/ Day 44: Tuesday, September 11

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 10 x 100 Yards; 4 x 40 Yards - Sprint 100/40 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 7 / Day 45: Wednesday, September 12

1. Warm Up: The Give Team 15
2. Ruck 5 Miles - 25 Pounds
3. Finisher: 100 yards of lunges

Week 7 / Day 46: Thursday, September 13

1. Strength Routine x3 - Two sets of the following exercises, :40 on, :20 rest: push ups, dips, pull ups (or dead hang ENGAGING SHOULDERS AND CORE), pistol squats (5 each leg, then switch legs), lateral lunges, step ups, squat / overhead press with sand bag (comfortable weight), hollow man hold, butterfly sit ups, L-sit
2. Finisher: The Give Team 15

Week 7 / Day 47: Friday, September 14

1. Warm Up: The Give Team 15
2. Walk 3 Miles
3. Finisher: 100 Table Pull Ups (10 every 1:00)

Week 7 / Day 48: Saturday, September 15

1. Warm Up: The Give Team 15
2. 6 Mile Team Cindy Carry: Every 1/2 mile stop for 20 lunges, 20 bear crawls (ea. leg), 20 inchworms, 20 burpees, and next teammate carries Cindy

Week 7 / Day 49: Sunday, September 17

1. 7 Mile Long Run: Every 1/2 mile stop for alternating 20 lunges, 20 bear crawls (ea. leg), 20 inchworms, 20 burpees
2. Finisher: The Give Team 15
3. Finisher: 100 Table Pull Ups (10 Table Pull Ups every 1:00)*

​​*Table Pull Ups: lay under table holding body in a tight plank and pull so chest touches table edge and squeeze, then lower body by straightening arms.



**If you want to know what comprises The Give Team 15, hit the link and it'll take you to the blog post that lists the exercises. 

ANY QUESTIONS, leave them in the comments below, or you can e-mail me at brad.mason@justkeeppouring.com

There was occasional cloud cover, and there is shade in spots along the path at Lake Eola. Akim, Chris, Smith and Lou Lou all showed well. We did the standard workout - The Give Team 15 as a warm up and a lap and a half with Cindy around Lake Eola in downtown Orlando. Every quarter mile we did 20 calisthenics - burpees, push ups and sit ups. We didn't have much time since we needed to wrap up by 11.

Lou Lou was particularly impressive. He weighs a little more than Cindy, and insisted on taking his turn carrying the block. He had two turns with the block and walked some of the way, but ran strong longer than anyone expected. He started sixth grade a few weeks ago, and is the same age as when Chris started working out with me and Akim a few years ago.

Nobody seemed to hit their stride in August. I'm no exception. I missed the blog post last week due to a bit more chaos than usual. OD hit his mouth during the Bring the Ruckus event we attended and loosened three of his teeth. Other than that, it was a great event and we learned our team isn't as fit as we need to be. On Sunday we ran again with Adam. He brought Heather, a client of his, who did incredibly well considering she's soo

I rarely got into rhythm and had difficulty with workouts every weekend as a result. That changes this week. Every single day there needs to be movement, and THROUGHOUT the day. Put in the work, and get the results. Don't put in the work, and the results are out of your control. ​


Week 5 / Day 29: Monday, August 27

1. Warm Up: The Give Team 15
2. Walk 3 Miles
3. Finisher: 100 yards of lunges

Week  5/ Day 30: Tuesday, August 28

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 8 x 80 Yards; 4 x 40 Yards - Sprint 80/40 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 5 / Day 31: Wednesday, August 29

1. Warm Up: The Give Team 15
2. Ruck 5 Miles - 25 Pounds
3. Finisher: 100 yards of lunges

Week 5 / Day 32: Thursday, August 30

1. Strength Routine x2 - Two sets of the following exercises, :40 on, :20 rest: push ups, dips, pull ups (or dead hang ENGAGING SHOULDERS AND CORE), pistol squats (5 each leg, then switch legs), lateral lunges, step ups, squat / overhead press with sand bag (comfortable weight), hollow man hold, butterfly sit ups, L-sit
2. Finisher: The Give Team 15

Week 5 / Day 33: Friday, August 31

1. Warm Up: The Give Team 15
2. Walk 3 Miles

Week 5 / Day 34: Saturday, September 1

1. Warm Up: The Give Team 15
2. 4 Mile Team Cindy Carry: Every 1/2 mile stop for 20 lunges, 20 bear crawls (ea. leg), 20 inchworms, 20 burpees, and next teammate carries Cindy

Week 5 / Day 35: Sunday, September 2

1. 7 Mile Long Run: Every 1/2 mile stop for alternating 20 lunges, 20 bear crawls (ea. leg), 20 inchworms, 20 burpees
2. Finisher: The Give Team 15
3. Finisher: 100 Table Pull Ups (10 Table Pull Ups every 1:00)*

​​*Table Pull Ups: lay under table holding body in a tight plank and pull so chest touches table edge and squeeze, then lower body by straightening arms.

Week 6 / Day 36: Monday, September 3

1. Warm Up: The Give Team 15
2. Walk 3 Miles
3. Finisher: 100 yards of lunges

Week 6 / Day 37: Tuesday, September 4

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 8 x 80 Yards; 6 x 60 Yards - Sprint 80/60 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 6 / Day 38: Wednesday, September 5

1. Warm Up: The Give Team 15
2. Ruck 5 Miles - 25 Pounds
3. Finisher: 100 yards of lunges

Week 6 / Day 39: Thursday, September 6

1. Strength Routine x2 - Two sets of the following exercises, :40 on, :20 rest: push ups, dips, pull ups (or dead hang ENGAGING SHOULDERS AND CORE), pistol squats (5 each leg, then switch legs), lateral lunges, step ups, squat / overhead press with sand bag (comfortable weight), hollow man hold, butterfly sit ups, L-sit
2. Finisher: The Give Team 15

Week 6 / Day 40: Friday, September 7

1. Warm Up: The Give Team 15
2. Walk 3 Miles

Week 6 / Day 41: Saturday, September 8

1. Warm Up: The Give Team 15
2. 3 Mile Team Cindy Carry: Every 1/2 mile stop for 20 lunges, 20 bear crawls (ea. leg), 20 inchworms, 20 burpees, and next teammate carries Cindy

Week 6 / Day 42: Sunday, September 9

1. 6 Mile Long Run: Every 1/2 mile stop for alternating 20 lunges, 20 bear crawls (ea. leg), 20 inchworms, 20 burpees
2. Finisher: The Give Team 15
3. Finisher: 100 Table Pull Ups (10 Table Pull Ups every 1:00)*

*Table Pull Ups: lay under table holding body in a tight plank and pull so chest touches table edge and squeeze, then lower body by straightening arms.


**If you want to know what comprises The Give Team 15, hit the link and it'll take you to the blog post that lists the exercises. 

ANY QUESTIONS, leave them in the comments below, or you can e-mail me at brad.mason@justkeeppouring.com