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GetTiNG iNTo RhYThm

8/26/2018

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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
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Fall 03 -ENGAGE

8/12/2018

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Marine Corps Infantryman and Vietnam War Veteran George, with Give Team Members Rome, Smith and Adam Taylor
I walk my dogs every day. At least three times a day. Every now and then I see George. Sometimes we talk, sometimes we don't. Then last Wednesday happened.

Nothing magic about last Wednesday except I asked him one question. "Can you tell me about your tattoos?" The one on top of his right forearm appeared to be of military ribbons. We talked for about a half hour in the hot Florida summer sun, and agreed to meet on Saturday morning for The Give Team workout. 

George showed up and watched us do The Give Team 15 as our warm up, then saw us do three laps around Lake Eola with Cindy the Cinder Block, stopping every 1/4 mile to alternate doing 20 Burpees, 20 Push Ups, 20 Sit Ups. Then we discussed the topic of the week, Best Practices for Creating an Unfair Advantage. Then George had the floor to tell his story of overcoming challenges.
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
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Fall 02 - Create an Unfair Advantage

8/5/2018

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How can you create an UNFAIR ADVANTAGE in life; a situation where you're almost guaranteed to win?

That was the topic this week as we wrapped up an exciting first week of the fall training program. A handful of the team attended the National Veterans Wheelchair Games to cheer on our friends with Team Oscar Mike. Several Oscar Mike athletes participated in the wheelchair rugby tournament and we arrived to cheer for them on Thursday evening.

A couple days later we kicked off our fall season with a SURPRISE GUEST COACH. New Image Youth Center Founder and Executive Director
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
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Fall 01 - Just Because You Have It Easier Doesn't Mean You Have It Better

7/29/2018

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The Give Team has evolved, and will continue to evolve. Our "communication channels" began with text messages back and forth with each other (and continue today with 13 participants), then we created a Facebook page. Soon after we threw together a website with a blog (seldom used until recently). A year ago we made the leap to Instagram. With Instagram and more time together as a team we've increased our reach across the country and deepened relationships with people who are now part of our extended team in places like Iowa, Illinois, Georgia and Alabama. We've been blessed with many donations from people who believe in what we're doing, and which have injected adrenaline into the program, better preparing our guys to compete. We maintain each communication channel, and with the 2018 Fall Season the blog will be the primary way we communicate what's happening with the team within The Give Team program. 

​As our channels have evolved, the overall program has also evolved with each passing season. For those not familiar with the details of The Give Team Program . . .
​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
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The Fall Training Program - Prep Week and Week 1

7/21/2018

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Summertime. With The Give Team, we don't have an "off season," but things have slowed down over the past couple weeks with planned trips, and football practice starting.

I'll be returning home from New England this week after nearly two weeks away from home. The trip started with a book launch in New York City with my wife, celebrating the release of "Standing O! A Book of Gratitude for Life Lessons," which contains an essay I wrote earlier this year. Proceeds from the sale of the book benefit two non-profit organizations, Elevate New York and Keep on Playing. The day after the launch, I met with Kevin Singleton of Elevate New York to tour a middle 
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
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The Best Teacher I Ever Had Was a Cinder Block

6/28/2018

3 Comments

 
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Earl Granville, Cindy and members of The Give Team at Fort Benning
It was February 2018 and we arrived in Miami at 2 in the morning to our Airbnb. It seemed crazy to spend a couple hundred bucks on this little place that will sleep six of us for a nap since we were leaving in a few hours to grab breakfast before heading to the Spartan Race. The trip came together last minute the week before, the result of an exchange over social media and a brief phone call with Jonathan Lopez. He offered to have The Give Team run with Team Oscar Mike. He’d find a way to cover registration fees if we could find a way down there from Orlando. We didn't know Lopez at the time, but realized quickly this was something we HAD to do as a team. We didn't have the budget, and it wasn't in our plans. So what?
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."
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The Give Team finishing the race in Fort Benning with Cindy
Paul Jacquet
5/25/2018
Period 5

College Essay

The best teacher I ever had was a cinder block. That cinder block taught me more in a couple hours than some teachers taught me over a whole school year. But that block didn't teach me A squared plus B squared equals C squared. Or that Gettysburg was the deadliest battle in the Civil War. No, it taught me that I don't have to deal with problems on my own. Nobody does.

In February 2018 I ran a Spartan Race obstacle course race in Miami with a team I run with. I run these obstacle course races as a hobby every few months. But this race was completely different from other races I've run. We ran with Team Oscar Mike, an organization that works with injured military
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.
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#thegiveteam15: Habits and Experiences

6/14/2018

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Give Team Motto 05
Life is nothing but a series of habits and experiences, so make your habits intentional and your experiences amazing
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Success is realized through small things done consistently on a daily basis. Habits. Most of our habits are unintentional and not aligned with a greater goal. as a result, unintentional habits IMPEDE our progress on the path to greatness.

Rituals are a key element of The Give Team Playbook. The first step is to align the ritual with something important; ideally something that truly resonates with you. The second step is to find a specific time when that ritual will be performed every day. The third step is to understand the things that WILL get in your way, and come up with a plan to address the obstacle that WILL come. The last step - JUST! DO! THE! WORK!

Arguably (and I will argue), the most important ritual you can establish is a commitment to HEALTH, which includes a commitment to MOVING every day. The scientific evidence is OVERWHELMING. MOVING EVERY DAY IS ONE OF THE MOST IMPORTANT THINGS YOU CAN DO. Specifically, moving in the morning will have a measurably positive impact on your entire day. Students get better grades. Professionals are more engaged at work. Blue collar workers are less likely be be injured. And on. And on. And on.

That's where #THEGIVETEAM15 comes into play.
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! 
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#THEGIVETEAM15

6/3/2018

2 Comments

 
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 Spring has been phenomenal for The Give Team  thanks to the people behind The Oscar Mike Foundation, The Green Beret Challenge, Spartan Race, Inc., The Travis Manion Foundation, and the many strong souls who have jumped in, stepped up and joined us for this incredible journey.

To express our thanks, we're following our motto: No matter how little you have, you always have something to give. BE STRONG! GIVE MORE! We're giving more by giving YOU the opportunity to participate in an UNFORGETTABLE experience. NOW you can JOIN THE GIVE TEAM for 15 days to play a role in our summer program. It ONLY takes 15 minutes a day. With that, we present #thegiveteam15.

What is #thegiveteam15?

It's how ANYONE can be part of The Give Team by doing fifteen exercises (see below) for a minute each for a total of fifteen minutes every day for fifteen days. We're all creatures of habit, and setting POSITIVE RITUALS is a central principle in The Give Team Playbook. This summer, #thegiveteam15 is the daily ritual each team member has adopted. And now YOU can share in the love.


When does #thegiveteam15 start and end?

15 June 2018 through 30 June 2018. That’s only FIFTEEN DAYS to perform FIFTEEN exercises for FIFTEEN minutes each day starting on the FIFTEENTH of June. Fifteens wild. Give Team members in Orlando will stick with #thegiveteam15 
for the entire summer season which ends 31 July 2018. While you're free to stick 
with the program through the entire summer, remote members will ONLY need to participate for TWO WEEKS. We don't want to take much of your time, and your involvement means a lot to each team member. Knowing others are doing the same work their doing inspires them to stick with their ritual.

What do I get for participating in #thegiveteam15?

Pride. After all, you'll be part of the ONLY inner-city OCR team in the country focused on building strength, leadership skills and goal achievement with military-inspired leadership principles and concepts rooted in Stoic philosophy.

Strength. This workout is no joke, and you WILL get stronger. Just keep telling yourself, "It's ONLY 15 minutes."

Purpose. You’ll be providing motivation to a group of guys living in a neighborhood named one of America’s most dangerous. If you've had an opportunity to meet the team, you understand this part deep in your soul.


How much does it COST to participate in #thegiveteam15?

​Fifteen minutes of your day for fifteen days. That’s it. Perhaps a piece of your soul during every workout if you push yourself, but that’s up to you. No money.

If you’re interested in contributing toward our fall season (the team budget for fall 2018 events - between $5,734 and $13,700, depending on number of events and team members included), feel free to donate via PayPal (http://www.paypal.me/giveteam). For those interested in sponsoring The Give Team’s participation in OCR events you can check out our sponsorship levels on our Donate / Sponsor, and you can always reach out to Head Coach Brad Mason at brad.mason@justkeeppouring.com or 407.920.3674.

What are the RULES for PARTICIPATION?


  1. Plan on performing FIFTEEN EXERCISES (listed below) dedicating a minute for each. Each exercise is to be performed for 45 seconds, followed by 15 seconds of recovery.
  2. Take a photo of yourself immediately before, during or after doing #thegiveteam15. For those camera shy, the photo doesn’t have to be of you - it can be of where you’re performing the routine. If you're on Instagram, post your pic and tag #thegiveteam15. If you're on Facebook, you can post your pic our Give Team Facebook group.
  3. Go hard, go easy. We don’t care. JUST DO THE WORK! If you want to track the number of reps for each exercise to measure improvement between the beginning and end, bonus points will be awarded.
  4. RITUAL RECOMMENDATION: Plan to do these exercises at THE SAME TIME EVERY DAY.
  5. RITUAL RECOMMENDATION: Plan do these exercises IN THE MORNING. Science shows the overall benefit of working out is stronger if done in the morning. Also, if you miss your planned time to do #thegiveteam15, you'll have more time to RECOVER and keep your streak alive if you plan it in the morning
  6. RECOMMENDATION: Download a workout timer app. I use Seconds on my iPhone. Set it for 45 seconds of activity and 15 seconds of rest for fifteen rounds. I programmed mine with each exercise (listed below) spelled out.


Where did the idea for #thegiveteam15 come from?

The routine is modeled after a fitness program I followed last year while training to climb Mt. Rainier. It was very effective. It's designed to be done ANYWHERE without equipment, and will energize ANYONE for the day. 

The idea of the “ritual” came from Give Team Motto 05: Life is nothing but a series of habits and experiences, so make your habits intentional and your experiences amazing.

Greatness happens in the small things done consistently, with focus and with purpose. To that end, we need to be MINDFUL of our habits, and align them with our goals. The beauty of a physical goal is there is nothing more honest. If you put in the work, you get the results.


Alright already. What are the exercises in #thegiveteam15 program?

As stated earlier, the routine is to perform each exercise for 45 seconds followed by 15 seconds of rest.

A description of some of the exercises is provided below. If you have questions about how to perform these, look them up on YouTube, or you can ask in the comments below.


  1. Deep Squat - feet a little wider than shoulder width apart, throw your butt back and down, touch behind your heels with your fingertips, then drive up through your heels.
  2. Skater Lunges - side-to-side, LAUNCH off the planted leg, lower your butt when you land and touch the other side of your foot with your opposite hand, then LAUNCH back the other way.
  3. Lunge Jumps
  4. 1-Leg Bridge Kicks
  5. Squat Jumps - feet a bit wider than shoulder width, stay on your heels, lower your butt, touch the ground in front of your toes, then LAUNCH UP through your heels.
  6. Arm Extender (a/k/a Chain Breaker)
  7. Dips - use a bench or chair if you don’t have a dip station.
  8. Push Ups
  9. Pike Push Ups - throw your hips into the air and lower the top of your head between your hands.
  10. Standing Bicycle Crunch - touch elbow to opposite knee
  11. 1-Arm V-Ups
  12. Russian Twist (a/k/a Cherry Pickers)
  13. Mountain Climber
  14. Ranger Crawl (a/k/a Spiderman Plank)
  15. Burpees

Don’t forget to post your pic and if on Instagram, tag #thegiveteam15.

Remember the central Give Team Motto: No matter how little you have, you ALWAYS have something to give. BE STRONG! GIVE MORE!

Thanks for playing!
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First NinjaFit Gym Workout. The Power of Story and Voice.

1/21/2018

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​Mornings on Saturday are an adventure. The adventure starts when I leave the driveway. Nearly every Saturday morning for the past year, I've left at 7:00 am to pick up a group of boys from Parramore in Orlando. Not long ago, Parramore was named one of America's 25 most dangerous neighborhoods. The question every Saturday is, how many boys will I be getting? I'll send a text the night before asking who's in and sometimes I'll get a response. This week, I know I'll be picking up Jeff and Paul. Not sure about Jean or Chris. And I know Akim won't make it because he committed to help his mother at her shop. And while Jeff will be present, he's about eight weeks removed from ACL surgery so won't be fully participating.

Chris is a wildcard because his phone is unreliable and it's anyone's guess when he'll be checking his Snapchat account on his sister's phone. Jean is an unknown because he doesn't respond regularly. Sometimes he responds via Snapchat and sometimes via text. Sometimes not at all. The Give Team has two primary channels where we communicate as a team - a group text thread and a Snapchat group. We've flirted with other channels like Instagram and Facebook (which we use to communicate to the community) but Snapchat and the text thread get the most consistent response.

If I knew where Chris and Jean were, I'd show up and pull them out of bed myself. Chris' family just moved to a different unit in the same apartment complex, and I don't know which apartment is his. Jean sleeps in a different place every Friday night, and I don't know where he'll be found on this particular Saturday.

The sky was brightening to blue with an edge in the air as I called Jeff letting him know I was in the driveway. As he climbed into the seat and buckled his seat belt, he told me Chris would be joining. We drove to get Chris at his new home, which is a two bedroom apartment across the parking lot from where his family used to live. We then picked up Paul who informed us Jean was attending a volleyball clinic. Looks like it's four of us this week. Jeff won't be at full capacity since he's still recovering from his ACL surgery in November, and bronchitis relegated me to the role of cameraman and cheerleader.

This week was the first workout at NinjaFit Gym in Orlando, Florida. Last spring our workouts were intense, utilizing nothing but the ground and park benches. The reason? YOU determine your strength. You don't need a gym to get strong. All you need is your body, a little creativity and a will to build strength. While that's true, following The Green Beret Challenge last July we realized we need to be more creative. Without training grip strength, we weren't as prepared for ropes, wall climbs and net climbs as we needed to be. That's where NinjaFit Gym comes into play.

NinjaFit is the only gym in Central Florida focused on obstacle course training. They have all the equipment and obstacles to train strength and learn the skills to conquer any obstacle. On top of that, their trainers are Spartan OCR certified, and that showed in the direction given during Saturday's workout. Late last year, I connected with Dan at NinjaFit and arranged to have The Give Team work out at the gym on the third Saturday every month. The NinjaFit workouts Dan put us through combined with more creativity on our regular workouts should give us the grip strength, endurance and overall skills to nail the Green Beret Challenge in May. Overall it's a great facility with an impressive community of gym members there to help while they also work to get stronger
Chris and Paul completed the workout, which included a 400M run, a climb up a 20' rope, a climb over an 8' wall, 10 runs up their Goliath ramp, 20 burpees, Holy Sheet (a sheet wound tied to two 15' rigs ten feet off the ground - you need to climb across hand-over-hand, or otherwise shimmying our way across without falling), 30 pull-ups, 40 sit ups, 50 walking lunges, battering ram (three segments of 15' where a 2.5' strip of PVC pipe is over a narrower pipe, creating a sliding / rotating obstacle - where you need to hang on and shimmy the PVC pipe across the 15' section and transfer to the next pipe), 40 sit ups, 30 pull ups, peg board traverse (cross a 30' peg board section, one peg at a time, 10' off the ground), 20 burpees, 10 more runs up the Goliath ramp, one more climb over the 8' wall and 1 more climb up the rope. 

It was a wake up call. Paul almost threw up after the last run up and down the Goliath ramp. Chris struggled a bit also, needing an assistance band on his pull ups. I reminded both of them we haven't done a tough workout since the spring, so the struggle should be expected. The good news? We don't have to run The Green Beret Challenge today. We run it on May 5th.

It was also a wake up call for me. I haven't pushed myself since the beginning of December, thanks to an intense year end at work and a sickness I've been fighting in my chest since January 1. Those are excuses. There is work to be done, and we're grateful to have Dan and the NinjaFit Gym team to help us along the path to GBC.

Following the workout we usually have breakfast to discuss the topic of the week. The topic this week was THE POWER OF STORY AND VOICE, borrowing heavily from concepts in The Corporate Athlete Program, the book by Jim Loehr and Tony Schwartz titled The Power of Full Engagement and the book by Jim Loehr titled The Power of Story. The stories we tell ourselves determine the trajectory of our path. The story of where we're from explains the beginning, and colors why you are where you are and perhaps how you got here. The story where you're going should define what you do day-by-day, moment-by-moment, and how you do it. 

Are the stories we tell - and the words and voice we use - empowering, strong and motivating? Or are they something different? Many times our stories are told from habit. Perhaps they're stories we heard our parents tell. Or our teachers. Or our friends. Sometimes they're good stories, but in writing these stories we need to make sure of three main things: 

FIRST, understand life is nothing but a series of habits and experiences, so make your habits intentional and your experiences amazing. That means be INTENTIONAL about telling your story and controlling the message it sends to YOU and to those around you. Make the story you tell part of a NEW habit focused on intention. And take STRONG action to create amazing experiences aligned with who you are and how you define yourself. Inspire others not only by what you do, but how you do it. 

SECOND, make them YOUR stories. Make them factual, but YOU'RE the one controlling the message. You're not a victim. You're a product of your thoughts and actions. So own your stories. 

THIRD, we are NOT the product of our environment, or the stories we tell, but of the ACTIONS we take. Ensure the actions you take are aligned with the story you tell about where you're going. Understand every action is made from strength or weakness. ALWAYS choose strength. Choose strong thoughts. Choose strong actions. Build from there.

Next week we continue workouts at the northeast corner of Lake Eola Park in downtown Orlando. In the event there's a conflicting event, the backup location is Audubon Park Elementary School.

The topic next week is The Power of Why.

Be strong. Give more.

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The Power in ENGAGING and GIVING BACK

1/20/2018

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In November, my good friend Chris Goyzueta asked to get together and talk about motivation and engagement for his podcast Making It with Chris G. I agreed, and we sat down for a fun talk about some of the key principles behind The Give Team program, and what we’re all about. Take a listen, and hopefully you’ll find some helpful nuggets to help YOU find the benefit in GIVING MORE.

CLICK HERE to hear Coach Brad Mason with Chris Goyzueta on Making It with Chris G!
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    Brad Mason is head coach of The Give Team, and a firm believer that no matter how little you think you have, you ALWAYS have something to give. So give more. Give more smiles, more compliments, more focus, and more effort.

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