GetTiNG iNTo RhYThm

Lou Lou, the youngest member of The Give Team, joins a workout for the first time in a LONG time.

We knew fall was going to be a challenge. Today lived up to the challenge. OD missed for the first time I can remember, but Akim was there. Having one of them holds the team together. Jeff had films to watch with his football team. Jean wasn't in town. Rome wasn't in his right mind. Paul had a game on Friday, and was unplugged. Love had church so couldn't attend. Chris and Smith joined us. When I picked up Chris, Lou Lou was sitting on the stairs and I asked if he wanted to come, so he also joined us. 

To net it out, The Give Team wrapped up August rather softly. Things will turn around next weekend. Jean will start his classes at the local community college, OD will be back, we'll have Love again since we won't be running on Sunday, and we should have Smith and Chris again. All will be right in the world, or "righter" in the world. Still likely won't have Jeff or Paul, but we'll have more. We'll see about Rome . . . 

The workout was strong with beautiful weather. The sun was hot, but not as brutal as it has been. 

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