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

George grew up in poverty, in an abusive environment. George joined the Marine Corps and fought in Vietnam. George fought in the Battle of Khe Sanh, the longest and deadliest battle of a brutal war. George was injured in battle and awarded a Purple Heart. George fought other battles associated with anxiety and PTSD when he came home from Vietnam. George is a badass.

The workout started at 9:00am and wrapped up at 11. I had a few things I wanted to address with Rome and Smith, so I offered to discuss over breakfast. George asked, "Mind if I join?" When we agreed where to meet, I passed George running to his car. Running pretty hard.

At 1:30pm, we went our separate ways. That's four and a half hours. The guys on the team are stronger as a result of yesterday. George didn't tell me this, but I guaranty you he'd agree he is too. I know I am. George is now a member of The Give Team. Give Team Motto 02: Life is a team sport. DRAFT ACCORDINGLY!

Two points to all this: (1) TALK TO YOUR NEIGHBORS, to those around you. ENGAGE! I'm guilty of going out to just "walk the dogs" every day. (2) if you or anyone you know might be interested in joining The Give Team as a GUEST COACH for one of our workouts, SEND US A MESSAGE. The ONLY requirement is sharing a story overcoming a challenge .You can participate in the workout if you'd like. If you're qualified you can even LEAD the workout. But we really just want to ENGAGE. It'll be a chance to change the lives of those on the team, and I guaranty it'll change yours.

Put another way, we can all sit back and complain or be concerned over what's happening in the world, how the kids are this or that, or how certain things need to be done by certain people to fix certain problems. Whatever. It's time we all stop "outsourcing" the solutions to other people who "have more" (time, money, etc.) or god forbid outsource to the government. Here's your opportunity. 

Our team motto, quoting New Image Youth Center founder and Executive Director Shanta Barton-Stubbs, "No matter how little you have, you always have something to give." My variation: "No matter how little you THINK you have, you always have MORE to give. BE STRONG! GIVE MORE!" It helps our community, our country, and ourselves.

The workout for the next two weeks training for The Spartan Beast in December are as follows:

Week 3 / Day 15: Monday, August 13

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

Week 3 / Day 16: Tuesday, August 14

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 5 x 60 Yards - Sprint 60 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 3 / Day 17: Wednesday, August 15

1. Warm Up: The Give Team 15
2. Ruck 4 Miles - 25 Pounds
3. Finisher: 100 yards of lunges

Week 3 / Day 18: Thursday, August 16​

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 3 / Day 19: Friday, August 17

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

Week 3 / Day 20: Saturday, August 18

1. NINJAFIT BRING THE RUCKUS!
2. 7 Mile Long Run: Every 1/2 mile stop for alternating 20 lunges, 20 bear crawls (ea. leg), 20 inchworms, 20 burpees
3. Finisher: The Give Team 15
4. 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 3 / Day 21: Sunday, August 19

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 4 / Day 22: Monday, August 20

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

Week 4 / Day 23: Tuesday, August 21

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 10 x 60 Yards - Sprint 60 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 4 / Day 24: Wednesday, August 22

1. Warm Up: The Give Team 15
2. Ruck 4 Miles - 25 Pounds
3. Finisher: 100 yards of lunges

Week 4 / Day 25: Thursday, August 23

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 4 / Day 26: Friday, August 24

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

Week 4 / Day 27: Saturday, August 25

1. 8 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)
4. *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 4 / Day 28: Sunday, August 26

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

**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

Shanta Barton Stubbs showed up on Saturday with her godson Zach. They both participated in the workout which included The Give Team 15 and some running around Lake Eola. We wrapped up with a discussion about how to create an UNFAIR ADVANTAGE by looking for opportunities in your current environment to build strength and to stack odds in your favor. The focus was on MINDSET, and realizing the strength of the situation. Shanta also shared an inspirational story of a challenge she's addressed on her path to success in her profession and in her community. We couldn't have a more fitting guest coach for our first training of the fall season, we're thankful for having Shanta attend, and for everything she's given to those on the team and the example she's set in the community. Without New Image Youth Center, there would be no Give Team.

As we head into the second week, ask yourself: HOW CAN I CREATE AN UNFAIR ADVANTAGE IN EVERY IMPORTANT ENGAGEMENT THIS WEEK?

The workout this week gradually increases in length as we continue to build our endurance base on our path to the Spartan Beast in December. The next two weeks proceed as follows:


Week 2 / Day 8: Monday, August 6

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

Week 2 / Day 9: Tuesday, August 7

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

Week 2 / Day 10: Wednesday, August 8

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

Week 2 / Day 11: Thursday, August 9

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 2 / Day 12: Friday, August 10

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

Week 2 / Day 13: Saturday, August 11

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 2 / Day 14: Sunday, August 12

1. 6 Mile Long Run: Every 1/2 mile stop for 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 3 / Day 15: Monday, August 13

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

Week 3 / Day 16: Tuesday, August 14

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 5 x 60 Yards - Sprint 60 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 3 / Day 17: Wednesday, August 15

1. Warm Up: The Give Team 15
2. Ruck 4 Miles - 25 Pounds
3. Finisher: 100 yards of lunges

Week 3 / Day 18: Thursday, August 16​

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 3 / Day 19: Friday, August 17

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

Week 3 / Day 20: Saturday, August 18

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 3 / Day 21: Sunday, August 19

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

​The PHYSICAL part of our program gets the most attention because people see the guys at races, and see the activity of teammates like Akim and OD and Love during the week, and the entire team on the weekend. Overall there are THREE keys to the PHYSICAL element of The Give Team Program where we focus: (1) SLEEP; (2) NUTRITION; and (3) MOVEMENT.

And while people primarily see what we do as a team with MOVEMENT (working out, running races, etc.), there are other aspects of what we do that sets us apart from others: our focus on going deep and developing leadership and goal setting skills. At the beginning of each season, every team member sets two goals: (1) a physical goal; and (2) an academic (or professional) goal. At the beginning of every MONTH, each team member will also establish two new RITUALS aligned with each goal. A RITUAL must be something NEW to be completed at A SPECIFIC TIME every single day. One of our team mottos emphasizes the importance of consistency: Life is nothing but a series of habits and experiences, so make your habits intentional and your experiences amazing.

The highlight of each season is our cornerstone race. Last season our cornerstone race was The Green Beret Challenge Operators Course outside of Atlanta in May. Thanks to the awesomeness of Oscar Mike Foundation, we were honored to also participate in two Spartan Races; a Sprint in Miami in February and a Sprint at Fort Benning in April. The 2018 Fall Season cornerstone race will be The Spartan Beast in Mulberry, Florida, which will be over 13 miles and over 30 obstacles. We're excited about this race because it'll be the first where The Give Team has competed on a HOME FIELD (Mulberry isn't far from Orlando), and we expect several spectators to attend and cheer us on. We're also excited because nobody on the team (except coach) has run over 13 miles. And NOBODY has run over 13 miles with obstacles. 

As mentioned, the 2018 Fall Season starts tomorrow (I know, there's something wrong with anything FALL starting in July) with the beginning of The Give Team BEAST Training Program. Each team member will be expected to perform the training, understanding three will be challenged to complete training during the week due to busy schedules revolving around high school football. Another team member will be working out with the University of Florida track team with his own aggressive plan tied to that experience. Everyone else, time to step up. No days off, and no excuses.

The exciting part about all this? THE SCIENCE BEHIND IT. Recent clinical studies emphasize the importance of physical activity to not just stave off negative effects of life around us (diabetes, heart disease, depression, anxiety, distraction, ADHD, reverse the effects of aging, etc.), but how MOVEMENT can SIGNIFICANTLY IMPROVE OUR LIFE EXPERIENCE and MAXIMIZE OUR OVERALL POTENTIAL. Aligning physical activity with good sleep and nutrition habits will reinforce the PRIMARY MISSION of The Give Team Program: Develop STRENGTH in EVERY TEAM MEMBER. We want strong team members because strength enables us to find our own joy and happiness. Absent strength, any joy or happiness we experience is fleeting.

To that end, we kick off WEEK 1 of the 2018 FALL SEASON with workouts for the next two weeks. There are NO DAYS OFF. The Give Team 15 is on EVERY DAY, and will become easier as time goes on. This program is JUST LIKE LIFE. There are challenging days. There are easy days. But it's best to keep up because the program will build and get more challenging. It MUST in order to prepare us to run 13 miles and conquer over 30 obstacles.

REMEMBER GIVE TEAM MOTTO 10: We are ALL going to die. Just not today if we do it right.

​
Week 1 / Day 1: Monday, July 30

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

Week 1 / Day 2: Tuesday, July 31

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 5 x 40 Yards - Sprint 40 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 1 / Day 3: Wednesday, August 1 

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

Week 1 / Day 4: Thursday, August 2

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 1 / Day 5: Friday, August 3

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

Week 1 / Day 6: Saturday, August 4 - TEAM WORKOUT

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 lunge jumps, 20 burpees, and next teammate carries Cindy

Week 1 / Day 7: Sunday, August 5

1. 5 Mile Long Run: Every 1/2 mile stop for 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 2 / Day 8: Monday, August 6

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

Week 2 / Day 9: Tuesday, August 7

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

Week 2 / Day 10: Wednesday, August 8

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

Week 2 / Day 11: Thursday, August 9

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 2 / Day 12: Friday, August 10

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

Week 2 / Day 13: Saturday, August 11

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 2 / Day 14: Sunday, August 12

1. 6 Mile Long Run: Every 1/2 mile stop for 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

school he's helping turn around in the South Bronx with an amazing team.

Following the trip to New York, my wife and I returned to her parents' home in Connecticut in the town where we both went to high school. Every day since then, I've met with someone different from my past with the highlight being the workout I led with my high school alma mater's football team. They won the Connecticut Class L State Football Championship last fall, and will press hard to repeat this season. The workout included The Give Team 15 as a warm up and about 3 miles running with 3 cinder blocks with three groups of 10 guys. Everyone finished tired, and on the path to getting stronger.

Overall, it's been a nice break away from Florida with cooler weather.

I put together a training plan for The Spartan Beast, which will be a beast. The training program will need to reflect that fact, with a common theme being MOVEMENT. There will be NO DAYS OFF this plan because movement is the foundation of momentum, and MOMENTUM IS MAGIC.

For those following along at home, here are the Week -1 and Week 1 Plans. Don't worry. It'll get harder. And remember, if you can't see the sweat, you're doing it wrong. BE STRONG! GIVE MORE!

Prep Week / Day -7: Monday, July 23

1. Warm Up: The Give Team 15
2. Run / Walk 3 Miles: Run 3:00, Walk 1:00
3. Strength x2 - :40 Skaters / :20 Rest, :40 Left Calf Raise on Stair / :20 Rest, :40 Right Calf Raise on Stair / :20, :40 Dips / :20 Rest, :40 Push Ups / :20 Rest
4. Run / Walk 3 Miles: Run 3:00, Walk 1:00
5. Finisher: 100 Push Ups (10 Push Ups every 1:00)

Prep Week / Day -6: Tuesday, July 24

1. Warm Up: 3 Mile Jog
2. Sprints / Crawlbacks: 10 x 50 Yards - Sprint 50 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)
3. The Give Team 15
4. Return: 3 Mile Jog
5. 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.

Prep Week / Day -5: Wednesday, July 25

1. Warm Up: The Give Team 15
2. Ruck 3 Miles - 25 Pounds
3. Finisher: 100 yards of lunges / 100 Push Ups (10 Push Ups every 1:00)

Prep Week / Day -4: Thursday, July 26

1. Warm Up: The Give Team 15
2. 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
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.

Prep Week / Day -3: Friday, July 27

1. Warm Up: The Give Team 15
2. Walk 3 Miles
3. Finisher: 100 yards of lunges / 100 Push Ups (10 Push Ups every 1:00)

Prep Week / Day -2: Saturday, July 28 - TEAM WORKOUT

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 lunge jumps, 20 burpees, and next teammate carries Cindy
3. Finisher: 3:00 Plank / 3:00 Hollow Man Hold

Prep Week / Day -1: Sunday, July 29

1. 5 Mile Long Run (run 3:00 / walk 1:00): Every 1/2 mile stop for 20 lunges, 20 bear crawls (ea. leg), 20 lunge jumps, 20 burpees
2. Finisher: The Give Team 15

Week 1 / Day 1: Monday, July 30

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

Week 1 / Day 2: Tuesday, July 31

1. Warm Up: The Give Team 15
2. Sprints / Crawlbacks: 5 x 40 Yards - Sprint 40 yards, return with crawl (alternate bear crawl, crab walk, inchworm, lizard walk, lunge)

Week 1 / Day 3: Wednesday, August 1 

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

Week 1 / Day 4: Thursday, August 2

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 1 / Day 5: Friday, August 3

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

Week 1 / Day 6: Saturday, August 4 - TEAM WORKOUT

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 lunge jumps, 20 burpees, and next teammate carries Cindy

Week 1 / Day 7: Sunday, August 5

1. 5 Mile Long Run: Every 1/2 mile stop for 20 lunges, 20 bear crawls (ea. leg), 20 lunge jumps, 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

The morning came quickly and started as dark as the evening before. Everyone slowly gathered their things. By the time we arrived at the VIP parking area at Amelia Earhart Park, the sun brightened the sky and the boys spilled out of the van. We made our way into the festival area, and after walking inside no more than thirty yards, people noticed our jerseys. "HEY! It's THE GIVE TEAM! We follow you guys on Instagram." The guys had FANS!

We set our stuff under the tent next to Oscar Mike, and enjoyed the festival area all morning. We met several people who connected with us from all over the country through social media, relationships that remain today and have strengthened with time. It was a relaxing morning with Akim, Jean, Rome, Paul and Jeff.

Just prior to our start time, Lopez gathered us to meet with Earl Granville and Rick Kolberg. We were told our primary mission was to escort Redzuan Razak, a Marine infantryman and paraplegic, through the four mile course with over twenty obstacles, and make sure Razak conquered every obstacle safely. We were also to carry the Oscar Mike flag and make sure it didn't touch the ground. Finally, for our third task, Earl presented us with a forty pound cinder block wrapped in chains. "I'm going to tell you what this is, man. This is Cindy the cinder block. What Cindy represents is the adversity we all face at some point in our lives - that heavy weight that holds us down. The idea of Cindy is when we race, we all take turns carrying her. It's a metaphor - you don't have to carry all that bullshit by yourself. I had someone very close to me take their own life, and that was the inspiration for Cindy. Don't let your ego get in the way. It's ok to ask for help."

We ran the race, inspired by Razak who conquered every obstacle, some obstacles with assistance and many on his own. Other members of Team Oscar Mike inspired us by nailing the obstacles while carrying scars and physical challenges. We were also inspired by those around us, strangers working together to make sure every member of the group finished the race and overcame every obstacle. It was an incredible day where an incredibly diverse group of people came together as a team to accomplish a common goal.

After the race, Earl pulled The Give Team aside one more time and shared with us the full story of Cindy. Nearly ten years earlier, Earl was serving our country in Afghanistan. His vehicle hit a roadside bomb, and Earl was the sole survivor. Two of his buddies died that day, and Earl nearly lost both his legs. They saved one leg, and Earl returned home to recover. He impressed everyone with his resilience, learning how to snowboard, play ice hockey and live life on one leg.

Earl's greatest challenge came two years later when his twin brother Joe committed suicide. The tour in Afghanistan was the first time Earl didn't serve with Joe, and when Earl came back with his injuries it was too tough for Joe to handle. Earl beat himself up over his brother's suicide, having his own suicidal thoughts and regressing into alcohol. It wasn't until someone approached Earl about his brother, telling Earl how Joe used to brag about how proud he was of Earl's progress recovering from his injuries that Earl wondered, "Would Joe be proud of me now?" And that snapped Earl into the second phase of his recovery.

Earl re-acquainted himself with the importance of moving, being active, and challenging himself. During a race, he found half a cinder block and strapped it to a chain he was wearing and vowed to not put the cinder block down the entire race. People started asking questions. That's when Earl realized this cinder block could serve a greater purpose, helping send a strong message: there will be challenges in life, but nobody has to carry hardship alone.

After sharing his story, Earl presented Cindy to The Give Team. She continues to play a prominent role in our workouts and our races. She ran with us at the Spartan Race at Fort Benning in April. She ran with us at the Green Beret Challenge in Atlanta in May. And she runs regularly with us on our weekly Saturday morning workouts. On June 3, five members of The Give Team gathered at 4:00am on a Sunday and ran ten miles with Cindy - one mile for every year since Earl nearly lost his life, and when he lost two of his buddies in Afghanistan.

The weekend after our ten-miler, Paul mentioned he wrote a paper about The Give Team. Paul had some challenges this past school year revolving around his grandmother's death in the fall and difficulty getting on top of school work from the time he missed, almost getting kicked out of the magnet program at his school. He did a great job turning things around in the spring, rebounding with impressive grades. Paul was reluctant to share details about the paper.

Coach: "C'mon. What was the paper about?"

Paul: "I don't want to say."

Coach: "Why not?"

Paul: "Because you're going to want to see it."

Coach: "Nah. Just tell me about it."

Paul: "Well, our teacher gave us a chance to earn extra credit by reading our essay in front of class, so I did. She told us to start with a 'grabber,' so I started with 'The best teacher I ever had was a cinder block.' Then I talked about Cindy and our trip to Miami. Everyone was quiet so I couldn't tell how they were taking it. Then at the end, everyone clapped. They clapped louder for me than anyone else."

​- LONG SILENCE -

​Coach: "You HAVE to send me that paper."

veterans to help them get active. They invited us to run with them, and before we started the race they told us our primary mission was to help a paraplegic Marine infantryman named Redzuan Razak through the course. We also were told we had to carry an Oscar Mike flag and a 40 pound cinder block with a chain named Cindy. Mind you, the course was 3.7 miles long and had over 20 different obstacles along the way. That's already difficult but on top of that we had the cinder block, the flag and Razak. When we started, I thought the course would be impossible with these different challenges assigned to us. But as we went along I realized I didn't have to do this alone. Everyone took turns passing the flag (making sure it didn't touch the ground), and the cinder block and whenever there was an obstacle ahead everyone got in place to make sure Razak got through it.

At the end of the race, Earl Granville explained to us why we ran the course with the cinder block, flag and with Razak. Earl also ran the course as part of Team Oscar Mike and conquered all the obstacles, including the rope climb, even though he is missing a leg. But it was after the race he shared his whole story and the role of the cinder block. Ten years ago Earl was serving in Afghanistan when his Humvee was hit by a bomb. He was the only one to survive, but he lost his leg. He returned home and realized he needed to adapt, so he learned how to ski, how to play hockey and how to function with one leg. But his twin brother who wasn't with him in Afghanistan was having a tougher time. Two years after Earl returned, his twin brother committed suicide. His name was Joe. This hurt Earl, and Earl's recovery went backward. After a while, Earl realized his brother wouldn't want him to quit, so he worked to get stronger. During a race Earl picked up a cinder block and finished the race with it. That's where the idea of running with the cinder block started. Cindy became a metaphor for life, and represented the challenges Earl and his brother faced. We all carry burdens, and we have to be strong to carry them, but sometimes those burdens are too tough to carry by yourself. We don't have to deal with our problems on our own and there will always be people willing to help carry whatever is holding you down.

The day I spent running the Spartan race in February will be in my memory forever. I learned so much from everyone who ran with us. Razak inspired me and taught me there is no excuse to move and get strong. He was in a wheelchair and completed the obstacle course race with strength. And Razak wasn't the only one who taught me something that day. The Oscar Mike Team taught me how important it is to move and to be there to help others, and how strong you feel when you help. They also inspired me to never quit, no matter how big the challenges. And when you have a lot to handle or a lot weighing on you, you never have to deal with it on your own. You always have people around you willing to help. When the person carrying Cindy got tired, he handed the block to someone else on the team, so no one had to carry it on their own. While we all had to be strong, and carrying that weight did make us stronger, no one had to depend on themselves alone. Whenever there is a block in your life holding you down there are always people around to help you carry it and lift you up.

The post earlier this week spelled out the different exercises. This post will dive a little deeper, since we've had significant feedback about HOW to perform the exercises. For starters, know two things. (1) It's going to suck and there will be times you won't want to do it; and (2) IT'S ONLY FIFTEEN MINUTES - keep telling yourself that. Remember :45 AMRAP ("as many reps as possible") followed by :15 rest. NOTE - there are many variations to these exercises. DON'T WORRY TOO MUCH ABOUT FORM. We want to focus on the movement. As the 15 days progress, you'll get better and better. The exercises are as follows (with video links available by clicking on the name of the exercise):

1. Deep Squat: Stand with your feet a little wider than shoulder width apart, toes pointing forward. Throw your hips back while you lower yourself down, engaging your core, bending your knees, keeping your weight on your heels (don't raise up on your toes), extending hands forward if you'd like for balance. Then explode up from your heels, tightening your glutes at the top. Make sure you keep weight on your heels and your knees don't extend over your toes. DROP DEEP.
2. Skater Lunges: From a standing position with feet shoulder-width apart, slowly step your left leg back diagonally behind your right leg. Lower into a lunge until your knee almost touches the floor. Launch / hop onto the left leg, stepping the right leg behind your left and lowering into the lunge. ALTERNATIVE: If you get tired, ​​​don't HOP, just step back and forth.
3. Lunge Jumps: From a standing position, step forward with your left leg keeping weight on your heel while you lower down until your right knee nearly touches the ground, then HOP UP and switch legs with your right leg stepping forward. ALTERNATIVE: Regular lunges.
4. 1-Leg Bridge Kicks: Sitting on the ground, raise yourself so you're in a table position, with arms straight, feet flat on the ground, and core tight. Kick your left leg straight out, then push off with your right leg kicking the right foot out. Try to keep your butt high. ALTERNATIVE: Hold a crab plank where you tighten core with both feet on the ground, and squeeeeeeeze glutes.
5. Squat Jumps: Same as Deep Squat, except push off your heels and launch into the air, reaching high. Keep weight on heels as you lower. ALTERNATIVE: Regular squat.
6. Arm Extender / Chain Breaker: Bend arms 90 degrees and hold parallel to ground. Keeping arms bent, reach back with elbows as if you're trying to touch elbows behind your back and feel the squeeze, then extend in front so hands touch, then repeat.
7. Dips: Use a bench or chair or coffee table. Hold your body up with straightened arms, hands on bench. Lower body with arms bending elbows so they're close to you're body until they're bent 90 degrees, then straighten arms. Make it more difficult by EXPLODING up.
8. Push Ups: Hands under shoulders, keep core tight and elbows close to body, lowering until chin touches the ground. If chin or chest don't touch, it doesn't count. Then raise body. KEEP BACK FLAT - don't dip hips or raise hips. ALTERNATIVE: Go to knees. DO NOT QUIT. Worst case would be to hold a plank position.
9. Pike Push Ups: Same as push ups, except bring hands closer to feet, hips raised in the air. Lower head between hands. Hold shoulders solid. ALTERNATIVE: Hold firmly as an A-frame plank. Squeeze shoulders.
10. Standing Bicycle Crunch: Standing with hands behind head, raise left knee while lowering head to touch right elbow to the knee. Keep core tight, including the glute of your planted foot. Lower leg and stand straight, raising opposite leg to opposite elbow. KEEP CORE TIGHT.
11. 1-Arm V-Ups: Laying flat on the ground with hands over head, hold feet 6 inches off the ground, raise your upper body off the ground reaching with your right arm straight while you raise your left leg, and touch your left toes, lower (don't let foot touch the ground), then repeat with the opposite leg and hand. KEEP CORE TIGHT. (video example shows both arms). ALTERNATIVE: Lay back with leg extended, back flat on ground and feet 6" off the ground. THE GROUND IS LAVA - feet don't touch.
12. Russian Twist: Sit on the ground with feet flat on the ground, then raise feet 6" off the ground, keeping core tight, holding hands together, twist core until your right hand touches the ground next to your left hip, then rotate to the other side touching your left hand next to your right hip. THE GROUND IS LAVA - feet don't touch. ALTERNATIVE: Sit with feet off ground.
13. Mountain Climber: Plank position on your hands, back flat and core tight, pull left knee toward your chest (do not touch left foot to ground), then replace left foot, pulling right knee toward chest, and alternate.
14. Ranger Crawl / Spiderman Plank: Plank position on hands (or you can hold on elbows, as on video), with hands under shoulders, core contracted, raise right knee laterally and bring it to right elbow, then replace leg on ground. Repeat with the left knee to the left elbow.
15. Burpees: Yeah. That's right. The only time you're happy to do burpees is during #thegiveteam15 because IT'S THE LAST EXERCISE. Standing, drop to the ground touching chest, then push up with hands and use core to pop up, bringing feet by hands, and jump from heels with hands in air, and repeat.

Congratulations. If you can't see the sweat, you're doing it wrong.

When you're done, note how good you feel. You're done. Take a pic of your surroundings, or a selfie and post it to Instagram. Tag #thegiveteam15 and we'll share your post in The Give Team Instagram story.

​BE STRONG! GIVE MORE!