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! 

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!

While millions travel to Orlando every year, few have heard of Parramore. Even fewer have visited. Based in the Parramore neighborhood, New Image Youth Center has played an important role in the development of each Give Team member. Two of the four coaches are alumni of the Center. One is a certified personal trainer and also serves as a staff member working with elementary school students. The other attends Auburn University as the youngest member of the PhD program in Computer Science. A third team member is currently a sophomore on a full academic scholarship to the University of Florida. Four more are currently in high school, with our youngest team member in eighth grade. We're looking to add five more for the spring of 2018.


Why are we a team?

Because life is a team sport. Draft accordingly.

If there's someone on your team who is getting in the way of your goals, kick them off. Conversely, seek those who have traveled the path you want to travel, learn how you can give value to them, introduce yourself, and learn from them.


Why are we the GIVE Team?

Shanta Barton-Stubbs, Founder and Executive Director of New Image Youth Center works with kids from elementary school through high school (and beyond), reinforcing key principles to guide their way. One principle is focused on gratitude and giving back. She teaches the kids, "No matter how little you have, you always have something to give." On our team, we take that to a personal level. If you think you've given everything you have, think again. You have more. If you're on the fourth mile of a five mile run and you're doing burpees every 1/4 mile, you might think you're done. But you're not done until you've finished that fifth mile. Give more.

No matter how little you think you have, you ALWAYS have something to give. So give more. Give a smile. Give a compliment. Give assistance. Give more focus. Give more effort. But whatever you do, give more.

The Give Team is about leadership, and you can't lead others until you master the ability to lead yourself. That's why EVERYONE participates in all events (goal setting, workouts and competitions), including the coaches. Members of the community are encouraged to participate. At the beginning of the season, each team member sets two goals: (1) A physical goal, because nothing is more honest than a physical goal. If you put in the work, you get the results; and (2) An academic or professional goal, since the greatest influence on the trajectory of lives (along with attitude and effort) is academic and / or professional performance. Every month, each team member will also select a new ritual to adopt aligned with their goals. The selected ritual will be performed every day that month.

We meet every Saturday at 7:30 am to participate in an intense workout. The workout is followed by breakfast where we address the leadership topic of the week, and discuss opportunities and challenges in the week ahead. At that time, the Workout of the Week is given to the team. The team is encouraged to perform the workout AT LEAST three times before the next Saturday, with extra recognition for those completing it every day. The Workout of the Week is intended to compliment any other planned workouts the team member has, whether for football, basketball, volleyball, the chess team, or the debate team. Give more.

To hold ourselves accountable, the team communicates daily via text message, Snapchat, and GroupMe. We also communicate monthly via conference call. The Give Team communicates to the extended team - the community - via blog posts on our website (http://www.giveteam.net), our Facebook page (@giveteam), Instagram account (@thegiveteam) and Twitter account (@keepgivingmore). Remote team members are welcome to join each season. For the Spring 2018 season, remote Give Team members reside in Auburn, AL, Gainesville, FL and Des Moines, IA. Monthly conference calls will be held with remote and local Give Team members.

The Give Team is proud to partner with Garage Mama Fitness in Winter Garden, Florida and NinjaFit Gym in Apopka, FL, where we'll be attending workouts at different points throughout the season. We also welcome guest coaches to participate in either the workout or breakfast (or both), and share their story of overcoming challenges or achieving greatness. This past fall, we welcomed Marine Corps veteran Larry Johns who has continued to be a valuable part of the New Image Youth Center family. In 2018, we look forward to working with ambassadors from The Travis Manion Foundation, fitness coach and motivational speaker Coach Pain (recently named The Most Influential Person in Obstacle Course Racing by Mud Run Guide), fitness athlete Marissa Herring, former NFL and NCAA defensive back Andre Martin and former Major League Baseball All Star and World Series Champion Johnny Damon.

Each season ends with an obstacle course race. At those races, we seek to expand the team by engaging with other race participants; a community that seeks obstacles, understanding pain is inevitable and it's the pain we seek that strengthens us. This season, we continue our relationship with The Green Beret Challenge where The Give Team will compete in Atlanta on May 5th.

Interested in learning more? Interested in participating? Interested in SPONSORING (we already have a $100 sponsor and $35 sponsor for the 2018, thanks to a couple December donations - and in return they will be receiving a GIVE TEAM WATER BOTTLE and WORKOUT SHIRT). Know someone who'd benefit or who could help our team along the path to greatness? Contact us at http://www.giveteam.net/contact.html and come join us for an amazing experience in 2018. As much as you give us, we'll give back in return. Give more.