6 mile heavy ruck

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Clay, Michael and I left the garage at 5 am for a 6 mile time trial with a 60 pound ruck.  The goal was to be under 1:30:00. 

Yesterday, I drove the course and thought I had it pretty accurate at a 3 mile turnaround point, but today, the phone app I was using measured the distance at 6.53.  Michael, using a different one, got 6.25.  Either way, it was a little long.

We ran alot more today and I made sure to run all of the downhill portions.  Michael left me and finished his 6 in 1:14:00 and the full run in 1:18:00.  I finished 6 in 1:17:00 and the full run in 1:24:00.  Clay was a bit slower, but still came in under the time cap.

I felt good to know that I can make that time hack if necessarry with a 60 pound pack.


Not everyone wanted to hump 60 pounds for 6 miles so the garage workout looked like this:

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

300 flutters

20 GHD

20 Hip Extension

 

Workout: A.
Magic 50

5 single arm kettlebell/dumbbell snatch (both arms)

5 single arm kettlebell/dumbbell swings (both arms)

10 burpees

For time

Rx weight is 50 pounds, scale accordingly

Workout B.

1 mile Hill Run

Minnekahda mile

Workout C.

Still Water


Post times, reps and/or loads to comments

Benchmarks

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During the Run Burpee Run on my redneck beach

During the Run Burpee Run on my redneck beach

 

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."

Bruce Lee

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: 300 Flutters

Workout: A.

4 Rounds
3x Pull ups
5x Bench Press (95, 115, 135, 165)
10x Situps
Instep Stretch
Lat + Pec Stretch

 

Workout B.

Bodyweight Bench Press for Reps

Workout C.

Max Pull ups at Bodyweight + 25#

Workout D.

10 Minute Sandbag Getups @ 60#, for Reps

Workout E.

Still Water


Post times, reps and/or loads to comments

600 Step ups

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2 am water fun

2 am water fun

 

"Weakness of attitude becomes weakness of character."

 

 

Albert Einstein

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

20 GHD

20 Hip Extensions

Workout: A.
600 Step ups for time

use 16 inch platform and a 40 # ruck

Workout B.

Still Water

 

Post times, reps and/or loads to comments

Day 1

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Getting closer.  Now the work begins

Getting closer.  Now the work begins

“The sacrifices that are necessary to be successful, become easier when one places a goal or objective at a high level.”
— Ara Parseghian

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

2 dot drill

8 pushups

10 situps

200 m run

Instep stretch

x3

Workout: A.
2 minute Max Pushups

Workout B.

2 Minute max situps

Workout C.

5 Mile Run

PM Session

Workout D.

8 Mile Ruck with 45 pounds before food and water

Post times, reps and/or loads to comments

Saturday Depletion

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Trying to keep up with El Toro Blanco with 60+ lbs

Trying to keep up with El Toro Blanco with 60+ lbs

“Difficulties strengthen the mind, as labor does the body.”
― Seneca

Saturdays are great for longer than average workouts designed to leave you depleted.  We seek the depletion state because we will experience it soon enough.  Having been there before, repeatedly, makes us comfortable on the edge.  If you hit the wall for the first time when it counts, you are in for big problems.

Finding or creating workouts that may be harder than anything we will encounter in the real event is the goal.  I have never done Selection before and never served in the military so I am only able to guess at the difficulty of the tasks assigned.  I know they will be challenging, no matter who you are. 

Kokoro is the only real experience that i can draw from.  Because of my preparation, there were really no tasks, by themselves, that were more difficult than anything I did in preparation.  In fact, most were not as hard as what we do here, but close.  The difference was that these difficult tasks went on and on, in very uncomfortable conditions for 50 hours.  There were many times that a weak mind could have been convinced to quit.  The well prepared, the ones who had been to the edge repeatedly made it.

So today, I put together a workout that I thought might take us to that edge.  We also included full submerssion water dunks and rolling in sand a few times during the workout.  It took a full 3 hours to complete and recover.  I borrowed this one from SealFit's Monster Mash and then added a ruck.

 

Baseline:

Pre SOP Box Breathing, Rom,

3 Rounds

10x Dislocates,

15X Toes To Bar,

20 Thrusters 45/35#,

1 Min Handstand Hold

 

then

 

Work Capacity:

Super Glen

    1 Mile Run
    30 Clean and Jerks 135/95#
    800 M Buddy Carry
    10X Rope Climbs Lean and Rest if you are waiting for a Rope.
    800m Partner Farmer Carry 53/35#
    100 Burpees
    1 Mile Run

for time

 

then, with 10 minutes rest

Ruck 5k with 60+ lbs

 

The Super Glenn took me 62 minutes and the ruck another 53 minutes.  I was hoping to get in under 50 minutes on the ruck.  I have alot of work to do there.

If you try this one, make sure to hydrate well before after and during.

 

Thanks to Clay, Will and Matt "Country Strong" for doing this one with me

 

Manion

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Situp progression x 4 rounds

Workout: A.

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps


First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Workout B.

Still Water


Post times, reps and/or loads to comments

Mtn Rucking

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Back at the RRL, the guys hit our normal warm up and then the benchmark CrossFit workout, Cindy.

Cindy

5 pullups

10 pushups

15 squats

amrap 20 minutes

 

on the road, I ran 2 miles this morning, hit situp, pushup and squat 2 minute max efforts. 

later in the day, I had the pleasure of rucking 60# up Chimney Top and Rock Mountains in North Carolina.  The trail was very steep and I was sweating so much that my hat brim was continuously dripping. 

It took me 50 minutes to climb Chimney Top but less than 20 back down.  Then 20 more minutes to get up Rock Mtn and only 10 back down.  Excellent 100 minute workout.   

It was beautiful. 

Stairs

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Dry Falls

Dry Falls

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: sit up progression

Workout: A.
Normal Park Stairs Run

For Time:

1 mi Run

Run (stairs)

10 Burpees (top)

10 Push-up (clapping)s (bottom)

X3 rounds 1 mi Run Post total time.

Workout B.

Travel workout A.

Run 2 miles

Travel Workout B.

Ruck hills for 3 hours, get in every creek or under every waterfall.  Test out the new drain holes in ruck

A few days with my wife in NC is a welcome change.  There are tons of hills, amazing trails, waterfalls everywhere, good food and good time with her away from home and the kids.  It is rare so we will enjoy every minute.

I ran 2 miles this morning which is the farthest I have attempted since my calf injury.  I felt great but it is probably wise to continue to go easy through the weekend. 


Post times, reps and/or loads to comments

Good luck Jimmy

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Good luck Jimmy.  I know that you will make the absolute most of this move.  Keep in touch; we will all miss you!

Good luck Jimmy.  I know that you will make the absolute most of this move.  Keep in touch; we will all miss you!

"A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow."

– William Shakespeare

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: 5 minute weighted plank

Workout: A.
1 mile run up steepest hill you can find

Workout B.

Omar

For time:

10 Thrusters, 95/65 lbs

15 Burpee (Bar Facing)s

20 Thrusters, 95/65 lbs

25 Burpee (Bar Facing)s

30 Thrusters, 95/65 lbs

35 Burpee (Bar Facing)s

For time

 

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Workout C.

Still Water

We had to say a temporary goodbye to our good friend Jimmy this morning.  With a great opportunity, Jimmy and his family are moving for a year.

I have known Jimmy for 40 years and I feel lucky to call him a friend.  He was once my assistant as projectionist in 5th grade.  Since then, Jimmy has been both an assistant and a mentor, a leader and a follower.  He is a true friend and we will all miss him very much.

Cheers Jimmy!


Post times, reps and/or loads to comments

Ruck work

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Yes, grip strength comes in handy...even in flyfishing

Yes, grip strength comes in handy...even in flyfishing

“Don’t be afraid to fail. Experience is just mistakes you don’t make anymore.”
— Joe Garagiola

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

700 flutter kicks

 

Workout: A.
Back Squat

5-3-1-1-1

Workout B.

1 Mile Ruck with 45 #, Selection candidates carry a coupon of choice

25 burpees with ruck

50 Army Situps

100 Squats with ruck

200 m walking lunge with ruck

For time

Workout C.

Yoga and Still Water 12 minutes


Post times, reps and/or loads to comments

1000 Pushups-SealFit Challenge

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KOKORO 30 - 080.jpg

“Face your deficiencies and acknowledge them. But do not let them master you.”
— Helen Keller”

 

SealFit offers monthly challenges that we like to schedule.  These are both physically and mentally challenging.

 

I have selected 12 challenges to be a part of our training for Selection.  Yesterday was the first one.

1000 pushups for time

This took Michael Miller 65 minutes to complete.  he was the first one of us to go.  The first one to try a workout or challenge has no goal in mind, rather just to complete.  The next few to go have a major advantage and can target a certain time.

I was able to finish 1000 pushups in 42:37 by doing sets of 20 for the entire 1000. 

Future challenges include:


• 1,000 sit-ups
• 1,000 pull-ups
 -All night ruck with PT throughout.  The worst things we can think of.
• 1 mile walking lunge wearing a 45 pound ruck
-1 mile burpee broad jump with ruck
-1 mile low crawl with ruck
-Run Burpee Run with ruck
-Quad Murph with ruck

Stay tuned for results

 

Give them a try and post results to comments

100 lb dumbbells

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You dont often find 100 lb dumbbells at a hotel gym.  I had to find something to do with them.

You dont often find 100 lb dumbbells at a hotel gym.  I had to find something to do with them.

“What you have, give. Because what you save, you lose forever.”
— Brant Ust”

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Lying Hip Swing x 30

Workout: A.
Beep Test

Workout B.

Death By Push-up
With a continuously running clock perform:
1 Push-up in the first 1 min, 2 Push-ups in the second 1 min 3 Push-ups in the third 1 min ... Continuing this for as long as you are able. Use as many sets each minute as needed.

Start at round 10

Workout C. Travel Workout

Warm up

65 situps for time

500 Flutter kicks

Single arm snatch

5-5-3-3-1-1-1 Each arm

Magic 50

5 swings/arm

5 Snatches/arm

10 burpees

x 5 rounds for time

Rx weight 45 lbs, but 50 is more fun

Farmers Carry

Increase weight for 4 sets of 30 yards

80,85, 95, 100 pounds in each hand

Gratitude 15 minutes




Post times, reps and/or loads to comments

On the road

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Are you "Old Man Strong"?

Are you "Old Man Strong"?

“Without self-discipline, success is impossible, period.”
— Lou Holtz”

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

2 minute pushup test

2 minute situp test

500 flutter kicks

Workout: A.
21-15-9 reps, for time of:

Overhead Squat, 115/75 lbs

Toes To Bar

Workout B.

For time:

50 Burpees

 

Workout C. 

Jack

Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 1.5/1 pood

10 Box Jumps, 24/20 in

On the road travel workout

For Time: Go through entire deck of cards

Aces= 11

Face cards= 10

Push-up - Clubs

Burpee - Spades

4 count mountain climber- Hearts

Air Squat- Diamonds

Joker= 200 m swim



Post times, reps and/or loads to comments

Travel Workouts

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Turner on the Monkey Bars at the Battlefrog

Turner on the Monkey Bars at the Battlefrog

“If you sacrifice early, you’ll win late.”
— Charles Haley

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:500 Flutter Kicks

Workout: A.

5 rounds for time of: Overhead Walking Lunge, 45/35 lb barbell, 50 ft 21 Burpees Let trailing knee gently kiss the ground on each lunge.

 

Workout B.

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

 

Travel Workout

Standard Deck of Cards

For Time:

Go through entire deck of cards

Aces= 11

Face cards= 10

Push-up - Clubs

Burpee - Spades

Sit-up - Hearts

Air Squat- Diamonds

Joker= 200m swim

Post total time.


Post times, reps and/or loads to comments

Twins

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One of the most fun workouts ever!  Jody freaks out in the ice water and makes one of the funniest noises I have ever heard

One of the most fun workouts ever!  Jody freaks out in the ice water and makes one of the funniest noises I have ever heard

"Victorious warriors win first and then go to war, while defeated warriors go
to war first and then seek to win."
-Sun Tzu

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

500 flutter kicks

 

Workout: A.
Run 1 mile as fast as possible

Workout B.

Work Capacity: “Twins”

Complete 2 rounds, of each couplet, for time of:

1) -750m row

-20x handstand push up

2) -20x thruster (115#/75#)

-20x L-pull ups

For time

Workout C.

Gratitude/Breathing 12 minutes

Post times, reps and/or loads to comments

Books worth reading

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I just finished this one:

With Selection coming up fast, I have been searching out books on mental toughness, mental preparation and mental training.  This was a great one. 

I listened to this one while driving mostly but also on a long row.  It was full of stories from Olympic champions and other athletes that could help any athlete, regardless of level.  I fully intend on getting my kids to listen to this book as well.

With some books, the narrator can enhance or spoil, entirely, the experience for you.  The narrator in this audio did a great job and carried the story nicely.

I think that listening to one or 2 chapters at a time is probably the best way to fully digest the information rather than doing a marathon session.  Tons of great quotes are littered through this book and there are take away lessons for just about anyone; athlete or not.

I particularly liked the section on injuries and setbacks as I am going through one of my own currently.  So many amazing stories were recounted of athletes experiencing serious injury at their peak, but staying mentally strong and coming back 4 years later to win a gold medal.  These athletes used a disadvantage and made it an advantage, which has always been something that I encourage and have experienced in my own life.  Combined with extreme patience, they were able to make their dream a reality.

These stories provide motivation and inspiration to anyone experiencing any kind of obstacles in their lives or striving to reach a goal.

The one big takeaway for me in this book was something that the author went back to continually.  If you can see or admire greatness in someone else, you are only able to do that if you, too, have some of that same trait within yourself.  Interesting...

If you like these kind of books, check this one out.

Chip Lusk and the Birth of a garage gym

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The men and women of the RRLanta at a Goruck Challenge in Atlanta.  Chip Lusk, front row center

The men and women of the RRLanta at a Goruck Challenge in Atlanta.  Chip Lusk, front row center

“This group has made life richer for our family. The garage guys look out for each other’s kids and property, we help each other out with projects, we laugh and argue, we talk religion, sports, politics, family and work, and we hang out at our neighborhood park and pool with our families and each other. Some of us have spent vacations together and shared holiday meals together. I feel lucky to know these guys."

-Chip Lusk on the RRLanta

 

Chip Lusk and the birth of a garage gym

Recently we ran the Ragnar Trail race which is an event that goes on all night.  We have done these events before but on the roads and each team has vans and leap frogs through the 100+ mile course.  The trail event was much different as all teams simply camped in a central area and sent runners out from there.  This format allowed for way more camaraderie and fellowship. 

We were fortunate to camp next to Chip Lusk, RRL alumnus who moved away from Chattanooga for a job opportunity and quickly recreated our setting in Atlanta.  I was very impressed with Chip’s RRLanta group as they were just like ours.  While we all miss seeing Chip, I have to say that I am very impressed and proud that he has been able to build a strong community right out of his garage.  I caught up to Chip to ask him how he did it and learn more about his group.

TR: Hey Chip, great to see you at the Ragnar Trail event!  I loved seeing what you have created from your garage.  Tell us a little about your group.

CL: Hi Tom – RRLanta is similar to the original RRL. I learned from your leadership. I am confident that much of what I say will sound familiar to you.

Our group is mostly a bunch of dads. Their ages range from mid 30s to mid 50s, but I think most of us are in our mid to upper 40s and feeling younger each year. We have lawyers, bankers, business owners, sales brokers, a doctor, and (it is the ATL) some commercial real estate guys.


TR: How long have you been hosting workouts from your Garage?

CL: We moved into our Atlanta home in July 2011. I worked out on my own five days a week until approximately Thanksgiving. That’s when I was joined by a friend who wanted to get back into shape. Within a month, he had lost 25 to 30 pounds. From December to April, it was the two of us. Then, we were joined by two more friends, who also saw immediate results. Next, word of mouth took over. Neighbors saw guys losing weight and getting stronger and wanted to be involved.


TR: Why did you want to set up your own rather than just joining a gym?

CL: The main reason I wanted to set up a garage gym was to develop community. I missed the workout community you developed and I wanted to recreate it in Atlanta.

I welcome anyone. While we have only a few rules, one of them is no ‘a-holes’ allowed – this one has never needed to be enforced, but I’ve joked around about it a couple of times.


TR: Tell us about how it started?  How did you get the first few to start coming regularly?

CL: It started in a bar over a couple of beers in the Fall of 2011. The friend I mentioned before was between relationships and looking for some positive changes in his life. We agreed to meet at 5:30 am Monday through Friday. The results followed and spoke for themselves.

Honestly, the best sales (I use that term loosely) tactic is when our community swimming pool opens each summer. Suddenly, neighbors are noticing that the new ‘garage guys’ have lost their beer bellies and now have abs and upper body strength.


TR: How much does it cost?

CL: I don’t charge anything for the workouts. It is my gift to our community. With that said, good CrossFit equipment is expensive. To get started, I bought the first round of equipment (about $3k) for the garage which arrived on two wooden pallets from Rogue. Since then, the guys usually pass the ‘equipment replenishment fund’ hat every six months to collect money for new equipment. These donations are completely optional and capped at $200 per person.


TR: What time do you workout?

CL: Guys start arriving at the garage between 5:15 and 5:30 am to stretch and warm-up. During the school year, we are done by 6:30 am, so everyone can get home to help get kids ready for school. In the summer, we have been known to go until 7:00 am.


TR: You probably have lots of different athletic abilities at your garage.  How do you create workouts that all of your athletes can do?

CL: We have all different fitness levels. The beauty of CrossFit workouts is that they are easily scalable. I like it when we have eight or more guys because then usually everyone has someone at his level. If we have a new guy, then I always do a form demo, encourage him to scale and tell him what that looks like. It is smart to scale. I often scale workouts myself.


TR: Did you, or do you face any challenges with neighbors/your wife/children/police?

CL: My wife is a tolerant champ. She understands that this community is important to me. These guys hold each other accountable and help each other out. We have become great friends.

My kids think I have an obsessive addiction to CrossFit – they’re probably right, but I see it as a way to stay fit and build a kick-butt community of trustworthy men.

My immediate neighbors are intrigued and (fortunately) good sleepers. I reserve tire flipping, sledge hammer striking and heavy weight dropping workouts for special late workout days.

We live in an active neighborhood. There are bikers, swimmers, runners, speed walkers, and dog walkers. Many regulars pass by the garage to say hello. Overall, the neighborhood has been supportive of the garage/street workouts.


TR: How many people show up on a regular morning now?

CL: We typically have about eight to twelve guys.


TR: How do you determine your training?

CL: Training is determined by what we have on our event calendar. If Ragnar, then we do more running. Our typical week is a CrossFit WoD on Monday, Wednesday and Friday. Cardio (run, swim or row) on Tuesday and Thursday. And, a small group long run on the weekend.

Lately, we have been focused on Hero WoDs, but my favorite format is a team WoD.


TR: What events has your group done together?

CL: We did the Atlanta GoRuck Challenge in 2012, the 2013 Tennessee Ragnar, the 2014 Atlanta Ragnar and the 2014 Atlanta Tough Mudder. We do the Peachtree Road Race together each year – it goes right by our neighborhood. We also do family workouts in our neighborhood park several times a year. And, we’ve had lots of parties together to celebrate events and life.


TR: What events are you currently preparing for?

CL: We have a small group planning to do Rim-to-Rim-to-Rim in the Grand Canyon in Fall 2014, so I am adding long(er) runs on the weekends. We have two 12 man teams going to Miami for the 2015 Florida Keys Ragnar. But, our next fun team event is this coming weekend – the Best Butt in Brookwood Hills – it’s a BBQ cooking competition to raise money for Children’s Healthcare of Atlanta. The garage has several four man teams who are each cooking butts, ribs and briskets on our Big Green Eggs. One team is doing an open pit whole hog. We plan to set up an outdoor movie theater and watch classics, like Fletch and Caddy Shack while the BBQ cooks.


TR: What does this group mean to you?

CL: This group has made life richer for our family. The garage guys look out for each other’s kids and property, we help each other out with projects, we laugh and argue, we talk religion, sports, politics, family and work, and we hang out at our neighborhood park and pool with our families and each other. Some of us have spent vacations together and shared holiday meals together. I feel lucky to know these guys.


TR: How big is your garage and what equipment do you have?

CL: I have a normal two car garage, which will still hold one car when no one is working out.

We have two pull up bars, two sets of rings, seven Olympic bars and lots of bumper plates, three pairs of kettlebells, two sets of dumbbells, two plyo boxes, three med balls, a squat rack and bench, two C-2 rowers, one GHD machine, and lots of jump ropes, logs, sand bags and AbMats. I’m sure that there are things that I’m forgetting.


TR: How did you collect equipment?

CL: I am always watching for a good deal on a piece of equipment we can use. Occasionally, I’ll find a good opportunity on Craigslist. Most of my equipment came from Rogue Fitness.


TR: Many people follow our facebook page and this blog that have expressed interest in starting their own RRL-style group.  What advice could you give someone who would like to get a group started?

CL:  Building a RRL-type garage is a good way to develop community and stay in shape. Here’s what worked for our group:
Find resources – find a few go-to websites for workout ideas.
Be consistent – set days and hours that are easy to remember and then rarely deviate.
Communicate – establish a google group email distribution list and then add the guys that have been to the garage. We use the list to organize events, long runs or even to ask who’s going to the pool on a Friday afternoon.
Communicate, more – establish a forum to communicate the daily workout. We use a Facebook page – RRLanta. Guys that miss the workout want to know what it was.
Encourage – it is okay to critique form, but do not criticize performance
Have fun – we bought a 40 cup coffee urn this past winter. Now, we usually have a cup of coffee at the end of the workout. I can’t think of a better way to start the day.

 

TR:  Thanks Chip and congratulations to you and your group for creating a rich community!