Detachment
Some ways that detachment can become part of your strategic tool set in dealing with stressful situations and making life decisions.
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Types of toxic people you should avoid
Some different types of people you should look out for in your life and some good times you should stay quiet.
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Tactics for handling anxiety and building metal resiliency
Some straight-forward tactics for working on your mental strength which in turn will help battle anxiety and stress in everyday things.
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New Year, new stuff to work on?
Are there things (small, personal things) that you are doing or neglecting that you could do better?
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How angry are you? Some ways to look at changing your overall mindset.
We discuss ways you may be angry and not really know it as well as ways to look at changing your overall mindset – we also dig into some of the “Great Resignation” and what we’ve seen with that so far as it relates to mindset and anger.
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Journaling or “making notes” for a better mental state
Talking about journaling and note taking to help you deal with life stress, planning and other things like anxiety. Joined by the Grizz.
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Time for some self reflection; how do you do some of these?
Here are some great topics that Heather and I cover that you may be doing or not doing; Dream, Listen, Read, Snooze, Connect & Chill.
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“3 Ideas That Can Change Your Life” by Mark Manson Review
Going over Mark Manson’s “3 Ideas That Can Change Your Life” PDF with Co-Host Heather Bauer. This is a good one.
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Debrief 23: 7 Ways To Be a Truly Dangerous Person
We will go over this great post from @investinggoal and take a look at 7 ways you can become a not only truly dangerous human being but someone everyone wants to be like.
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Debrief 22: 7 Habits That Will Make You Attractive
We will go over this great post from @liveyourimpossiblea covering habits you should start to cultivate to make you a truly ‘attractive’ and bad ass human.
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Debrief 21: Progress requires priorities & Dealing With Energy Vampires
In this episode we’ll cover how you should focus and prioritize your efforts in order to complete your mission. We’ll also dig into dealing with those certain people who tend to steal your energy away without much in return.
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Ichigo Ichie & Being a better listener
The Japanese concept of Ichigo Ichie can be super helpful for us to learn to live in the moment and pull the most out of life. It can also help us become better listeners.
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Debrief 20: You are ready
Are you afraid to start your next goal, thing, journey? Creating excuses for yourself that seem too dang reasonable. This episode may just be for you.
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Debrief 19: Things in life that aren’t really worth it
Exploring some things in life that aren’t really worth the time or things you should set aside for better mental health.
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Hack your productivity
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Stoic Keys to Courage
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Matt Hux – Growth vs. Fixed Mindset
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Christian Griffith; Finisher on The Selection
A great discussion about Christian’s adventure on the show The Selection as well as his history of extreme events and training. I’ve been a fan of this man for some time now ever since I saw him on the show. I had prepared a bunch of questions to help ease us along and get into the mindset of what it’s like to walk the path of the warrior but in listening to his stories he just exemplifies it by the way he is in life.
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My Interview
This is an older interview I did for another podcast that was never launched. Reluctantly posting it but some of you have said to get it out there… So here you go, yours truly being interviewed for the SOCO Podcast form a few years ago.
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Training for Courage & Being Present
How do you prepare to be “present” during an event or performance? Well, it’s not easy, but there are ways to get you ready one big one is to train your mind. Overcome fear and performance anxiety with Gene and Aaron as they go over these topics.
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08-02 to 08-08
08-02
10-8-6-4-2
Bar Facing Burpees
Deadlift 115#/85#
FINISHER
4×20 Box Step-ups 20″
3×10 Bent Over Rows (2xDBs) #AHAP
3×10 Floor Press (2xDBs) #AHAP
08-03
‘HELEN’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FINISHER
5×3 Shoulder Press @75%
5×3 Push Press @ 85%
08-04
For Time
50x Wall Balls
50x TTB
50x Clean & Jerk 95#/65#
30x Wall Balls
30x TTB
30x Clean & Jerk 95#/65#
08-05
1 Mile Run
into…
10:00 EMOM
Min 1: 1 Burpee
Min 2: 3 Burpee
Min 3: 3 Burpee
…
Min 10: 10 Burpee
FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
08-06
4x Rounds
10x 1xDB Overhead Hold Lunges (R)
10x Push-ups
10x 1xDB Overhead Hold Lunges (L)
10x V-ups
08-07 to 08
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Stoic Ideas & How to Harness Them
In his article Leo Zeballos ponders “4 Stoic Ideas That Are Changing The Way I Think and Live“. This one made me really think through some things and I wanted to share it with you.
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07-26 to 08-01
07-26
800m Run
into…
4x Rounds
21x Push-ups
14x Front Rack Lunges (Barbell Only 45#/35#)
7x Hang Power Cleans (Barbell Only 45#/35#)
into…
800m Run
07-27
4x Rounds
15x 2xDB Deadlifts
12x 2xDB Clean & Jerk
9x 2xDB Front Squat
6x 1xDB Snatch
1:00 Rest
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
07-28
6x Rounds
Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups
Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU
07-29
50x Wall Balls
2:00 Plank
50x Alt DB Snatches
2:00 Wall Sit
50x Alt DB Snatches
2:00 Plank
50x Wall Balls
*planks/wall sit is ‘accumulated’ time, so break when needed
07-30
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Bar Facing Burpee
FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
07-31 to 08-01
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Dan Jackson: Empathy and the Warrior’s Path
In this episode Gene and Dan Jackson talk about what it means to have empathy for others, how to think about it in your daily life and how it can greatly affect change in your life.
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07-19 to 07-25
07-19
15:00 AMRAP
10x Deadlifts
10x 2xDB Push Press
200m Run
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
07-20
For Time
50x Goblet Squats
25x 2xDB Push Press
400x Jump Rope Singles
25x 2xDB Push Press
50x Goblet Squats
07-21
25:00 AMRAP
400m Run/Jog/Walk
30x Sit-ups
15x 2xDB Clean & Jerk
10x Ring Rows
FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank
07-22
GOKU vs. VEGETA
GOKU
4x Rounds:
5x 1-Arm Devil Press (50|35#)
10x 1-Arm DB Overhead Lunge
15x 1-Arm DB Push Press
Straight into…
VEGETA
For Time:
20x 1-Arm Devil Press
40x 1-Arm DB Overhead Lunge
60x 1-Arm DB Push Press
*Reps do not need to alternate sides but should be split evenly between right and left.
07-23
Every 4:00 x 4 Rounds
30x Double Unders (3:1 Singles)
200m Run
15x Wall Balls
*Rest remainder of time under 4:00
07-24 25
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
15 Productive Habits
In this episode Gene and Aaron go through 15 Productive Habits that you can have or develop.
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07-12 to 07-18
07-12
5-15-5
Burpees
Pull-ups
3:00 Rest
5-15-5
Burpees
Push-ups
07-13
5x Rounds
6x Front Squat (from floor)
15x Burpee Box Step Ups @20″
1:00 Rest
07-14
3x Rounds
12x DB Thrusters #AHAP
15x Push-ups
20x KBS #AHAP
100x Jump Rope (singles)
10x Ball Slams
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
07-15
3x Rounds
12x 2xDB Hang Cleans #AHAP
10x 2xDB Bent Over Rows #AHAP
8x Goblet Squats
4x Turkish Get-up (Go Light)
Then…
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
07-16
Goblet Squats
5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.
4x Rounds
100x Jump Rope Singles
20x Sit-ups
20x Air Squats
10x Push-ups
200m Run
07-17 18
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
07-05 to 07-11
07-05
5-15-5
Burpees
Pull-ups
3:00 Rest
5-15-5
Burpees
Push-ups
07-06
18x Dumbell Thrusters
200m Run
15x Dumbell Thrusters
200m Run
12x Dumbell Thrusters
200m Run
9x Dumbell Thrusters
200m Run
6x Dumbell Thrusters
200m Run
3x Dumbell Thrusters
07-07
3x Rounds
1:00 Shoulder Hold Lunges
1:00 Toe Taps on Ball
1:00 Wall Balls
1:00 Skaters
1:00 Plank Hold
FINISHER
2x 1:00 side plank (1x each side)
Rest :30 sec between sets
2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets
3×12 v-ups
Rest as needed between sets
07-08
5x Rounds
10x 2xDB Hang Cleans
15x No Push-up Burpee
20x Box Step Ups
30x Air Squat
07-09
3x Rounds
5x Inch Worm Push-ups
10x Air Squats
10x Toe-touches ‘Windmill’
into…
3x Rounds
8x Barbell Good Mornings
10x Push-ups to Down dog
12x Cossack Squats
into…
5-4-3-4-3-2
2xDB/KB Front Squats
into…
3x Rounds
20x Goblet Squats
20x Hand Release Push-ups
07-10 11
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Tony Blauer – “Know Fear”
We are joined by Tony Blauer [@TonyBlauer] creator of the SPEAR System [@Spear.System]. With 40+ Years in martial arts, self-defense, defensive tactics, and the combatives industry he likely has more experience in teaching Self Defense than anyone alive. He has a saying that rings true not only in Martial Arts but in LIFE; “People who manage fear, manage to fight”, listen in as we dig into what getting to “know fear” can do for you.
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06-28 to 07-04
06-28
OPERATION RED WINGS MEMORIAL WOD
https://murphsealmuseum.org/about/operation-red-wings/
5x Rounds
28x push-ups
28x sit-ups
28x slamballs *heaviest load possible
28x overhead walking lunges 45#/35# plate
28x deadlifts 135#/95#
28x kettlebell swings 55#/35#
06-29
20-19-18-17-16-15-14-13-12-11-10
Push Press 2xDB AHAP#
Goblet Squat AHAP#
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
06-30
5k Run
07-01
1x Clean
1x Shoulder to Overhead
1x Front Squat
1x Shoulder to Overhead
8x Rounds 155#/105#
*Barbell movements are completed as a ‘complex’ – do not take hands off of the bar until all movements are complete.
**Scale to barbell weight you can complete, or use 2x DB’s
FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
07-02
4x Rounds
15x Pull-ups
15x Deadlift 155#/105#
400m Run
07-03 04
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim