Old Bull

"Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." » Viktor Frankl - Daily Leadership Devotional: Mastering Emotional Awareness - This week is all about self-management & mindfulness, for yourself and training this in your team. Mindfulness creates space between trigger and response, allowing leaders to navigate envious feelings with wisdom rather than reactivity. - Key Practice: Practice the STOP technique (Stop, Take a breath, Observe, Proceed)

Assault Bike

1 x 5:00 @ 50

Scap Pull Up

2 x 0:30

Staggered Stance Squat w/ Kettlebell

2 x 3

Meadows Rows

2 x 10 @ 45, _ lb

Staggered Stance RDL

12, 10, 8

Side Pillar - Staggered Feet

3 x 0:30

Staggered Stance RDL

3 x 5

Staggered Stance RDL

2 x MAX @ 82.5 %

DB Pull-over Floor

4 x 10

Incline Bench Upright Row

4 x 6

Strict Pull Up

Huddle Up!

Consider these questions during your next mindfulness session or team check-in: Where do you feel envy in your body? What stories does your mind create when envy arises? How does your leadership presence change when experiencing envy? What wisdom/experience emerges when you observe envy without judgment? Share your thoughts for yourself in your Notes or share with the team in the feed.

Huddle Up!

"Know yourself and you will win all battles." » Sun Tzu - Daily Leadership Devotional: Understanding Envy Triggers - Mapping your envy triggers creates emotional intelligence and strategic self-management opportunities. A heavy lift now that will be lighter for you in the long run. - Key Practice: Create a trigger tracking system to help create space to read and react appropriately

2 Rounds Stationary Hops Lateral Over/Back - :30 Stationary Hops Forward/Backward - :30 Jumping Jacks - 10 reps High Knees in Place - Hard and fast as you can until you slow down

Select a piece of cardio equipment (Bike, Rower, Ski Erg, treadmill) that allows you to see calories and a timer. Structure: Every Minute on the Minute (EMOM) for 12 Minutes Odd Minutes: 15/12 calories (male/female) Even Minutes: Rest Challenge: Finish the calorie target with enough time left to recover for the next minute. Mark your FASTEST timed round to complete 15/12 cals see how you stack up with the rest of the leaderboard.

Huddle Up!

Here is a document framework for each trigger. Think back to an experience you felt anger or envy and go through this checklist. Utilize this checklist for debriefing a team member following a situation or team conflict and aim to get both perspectives. Situation Details: 1. Context 2. Key players 3. Your role Internal Response 1. Emotional reaction 2. Physical sensations 3. Automatic thoughts Impact Assessment 1. Effect on decision-making 2. Impact on relationships 3. Leadership behavior changes

Huddle Up!

"Comparison is the thief of joy, but gratitude is the giver of peace." » Teddy Roosevelt - Daily Leadership Devotional: Cultivating Abundance Mindset - Systematic gratitude practice transforms scarcity thinking into abundance recognition, naturally dissolving envy and reaffirming strengths and unique talents. - Key Practices: Implement weekly gratitude rituals with your team (not donuts for the office, specific actions connected to your team)

Assault Bike

1 x 5:00 @ 50

Jimmy Buffets

2 x 0:30

DB Strict Press

2 x 10

Bulgarian Split Squat

2 x 15

Bench Press

12, 10, 8 @ 45, _ , _ lb

World's Greatest

3 x 2

Bench Press

3 x 5

Bench Press

1 x MAX @ 82.5 %

Bulgarian Split Squat - Isometric Hold

4 x 2

Bulgarian Split Squat

Vertical Press - Iso Hold

4 x 0:08 @ 2

DB Push Press

Huddle Up!

Explore these areas of appreciation: Personal Growth Journey: 1. Skills you or your team developed through challenges 2. Lessons learned from failures 3. Relationships built along the way Team Achievements 1. Collective victories 2. Individual growth stories 3. Unexpected breakthroughs Share your growth or team's achievements with the Old Bull crew in the feed or get them in a journal.

Huddle Up!

"We see the world, not as it is, but as we are." » Anaïs Nin - Daily Leadership Devotional: Mastering Cognitive Reframing - Skilled cognitive reframing transforms envious comparisons into growth opportunities. - Key Practice: Challenge comparison thinking with evidence

Heel March

2 x 0:30

Side Pillar - Staggered Feet

2 x 0:30

Side Pillar - Staggered Feet

2 x 0:30

Lateral Lunge Chop Up

2 x 8

Captain Morgans

4 x 2 @ 0:08

Goblet Lateral Lunge

4 x 6

Suitcase Squat w/ Active Foot

4 x 8

Teapot - Lunge Position

3 x 6

Huddle Up!

Reframing exercise for each comparison to implement with yourself or your team. Run through these with a previous experience of yours to help test this for your team. Initial Thought 1. Document the automatic comparison 2. Note emotional response 3. Rate intensity (1-10) Reality Check 1. List missing context or facts learned after the incident 2. Identify assumptions 3. Consider alternative perspectives Balanced View 1. Document your unique strengths 2. Note different circumstances 3. Create fair self-assessment

Huddle Up!

"The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else's highlight reel." » Steven Furtick - Daily Leadership Devotional: Strategic Goal Setting - Transform envy into targeted personal development through systematic goal-setting. - Key Practices: Build accountability partnerships (share your goals with at least 1 person)

2 Rounds Side Pillar w/ Twist - Right Elbow x :30 Pillar to Plank Press Up x :30 Side Pillar w/ Twist - Left Elbow x :30

Assault Bike

1 x 2:00

DB Renegade Row

Standing Arnold Press

Dumbbell Upright Row

Dying Bug

Bulgarian Split Squat w/ Active Foot

Assault Bike

1 x 2:00

Huddle Up!

Strategic planning framework for each envy-inspired goal. This will either turn into a big goal and path to get there or you will see how silly your envy was, either way it is growth. Vision Development 1. Desired outcome 2. Personal meaning 3. Success metrics

Huddle Up!

The Leader's Guide to Transforming Envy into Growth Daily Practices: 1. Morning mindfulness session (10 minutes) 2. Gratitude journaling (5 minutes) 3. Evening reflection and planning (15 minutes)

Cocky Walks

3 x 10

Heel March

3 x 10

Leg Cradle Lunge w/ Lateral Flex. & Ext.

3 x 10

Goal: Beat your 15 minute time back to start. Structure: Set a 15 min timer and start rucking in your neighborhood, aim to get as far as you can with a moderate effort pace. Once the 15 minute timer is up, turn around and hustle back to your starting point. Aim to get back to the starting line in a faster time than 15 minutes. Record your distance covered if you have a tracker.

Huddle Up!

Advanced journaling prompts for deeper exploration "What does my envy tell me about my values and aspirations?" "How has envy shaped my leadership decisions, both positively and negatively?" "What would leadership look like if I fully embraced my unique path?" "How can I use my experience with envy to better support my team?" "What story about success am I ready to rewrite?" For Action Planning "What specific skills would help me feel more confident in challenging situations?" "How can I restructure my environment to support my growth goals?" "What boundaries do I need to set to protect my confidence and focus?" "Who can I reach out to for support and accountability?" "What small win can I focus on achieving this week?" Transforming envy requires patience, practice, and self-compassion. Each moment of awareness is a step toward more authentic and effective leadership.

Where is my workout?

Let's break down this week's workout game plan: This is a flexible training program with 2-6 workouts each week. Select the workout that best fits your schedule and goals, then move the workout on your calendar to when you can tackle the training. Two barbell workouts are Required Days listed on Monday, then elective Cardio days are listed on Tuesday, and finally elective strength days are listed Wednesday. Monday = Required Days x 2 Your Non-Negotiable Barbell Push and Pull days Lock in two 60-minute sessions. This is where legends are forged. Make it happen. Tuesday = Elective Cardio Days x 2 Your Game Changing High Heart Rate days 20 - 30 minute sessions, for you to level up your conditioning and physique. Clear eyes, strong heart. Can't lose. Wednesday = Elective Weight Training Days x 2 Your Strong Secret Weapons 30 - 45 minute sessions, for you to level up your strength, conditioning, and physique. Choose wisely, dominate completely. Ready to raise your game? Here's how: 1. Swipe to either Monday (Required), Tuesday (Cardio), or Wednesday (Strength) 2. Select Workout, Tap 'Start Session' 3. Confirm and commit Then? Lock in and train. The app's got your back. Remember: Champions are made when no one's watching. Let's raise the game. Together. Follow and tag us @captainsandcoaches #CaptainsAndCoaches #OldBull #RaisingTheGame