The Okay Podcast Powered by The Strength Co. - EP. 103: Trap Bars, Army Reserves & Iran feat. COL Ean White, JAG

Episode Date: April 3, 2026

Episode 103 of The Okay Podcast welcomes Colonel Ean White — a 22-year Army Reserve JAG officer, Phoenix-area police legal advisor, cancer survivor, and dedicated barbell trainee. Grant and Jeff take Col. White through his journey from Orange County baseball to post-9/11 Army service, an Iraq deployment drawing down theater, and a parallel civilian career in law enforcement. The conversation dives deep into the ACFT deadlift event, trap bar vs. conventional training, squat coaching, and what it means to balance reserve service with family and career. Plus: War College advice for two majors about to go back to school, a legendary sponsor ad read, Mason Miller's closer entrance, MLB's robot ump challenge system, and a rant about what the Strait of Hormuz means for the price of cast iron plates.Podcast Hosts:Grant Broggi: Marine Veteran, Owner of The Strength Co. and Starting Strength Coach.Jeff Buege: Marine Veteran, Outdoorsman, Football Fan and LifterTres Gottlich: Marine Veteran, Texan, Fisherman, Crazy College Football Fan and LifterJoin the Slack and Use code OKAY:https://buy.stripe.com/dR6dT4aDcfuBdyw5ksCheck out BW Tax: https://www.bwtaxllc.comBUY A FOOTBALL HELMET:⁠https://www.thestrength.co/mrhelmet/?utm_source=The+Okay+Podcast&utm_medium=Podcast&utm_campaign=Okay_Pod00:00 - Intro & Staff Brief16:42 - Meet Col. Ean White: Villa Park to the Army JAG Corps23:37 - Iraq Deployment, Cancer, and the Transition to Reserves43:02 - Strength Training, the ACFT & Trap Bar Deadlifts01:00:31 - Iran01:02:53 - War College Advice, Career Mentorship01:06:21 - Ean Is OKAY!01:10:54 - Landmines & Squat Tips01:25:59 - Padres Baseball, Mason Miller's Walkout, Robot Umps & Trucking Prices01:41:43 - Sign Off

All right, and welcome back to episode 103, 103 of the OK podcast powered by the Stranko. I am your host, Grant Broji, and we are recording live, live from South California. I'm in South California. If you're still confused about that, that's where I currently am. I have a gym here in South Carolina that you can come visit. You can coach with me online. I got a new six-week course starting on April 13th. Monday, Wednesday, Friday at 3 p.m. Pacific Standard Time. I'll let you do the back map to what that is Zulu.

But we will do a time hack on the 12th. I'll get the daggers out and we will figure out the time hack. But this podcast, power to you by the Strength Co, brought to you by BW Tax in green, gridiron, gridiron green. The price of Bitcoin is $67,6008.13 cents. Today's date is March the 31st. Goodbye, March. Tomorrow is April. April fools in the year of our Lord, 2026. With all the turmoil in the world, you know, people wearing clothes that were designed for other people pretending to be someone that they're not. People requesting for more. Yeah, people requesting for more bombs in places, you know, the young airman, airwoman.

I'm not sure. But anyway, with all that's going on in the world, you can count on Bitcoin holding strong. Gas prices are soaring and Bitcoin's just haggling. It's over $6 a gallon here in the South California region. Thanks Obama. Thanks Obama for those gas prices. A lot happening in sports, Gamecock, female types, Elite 8 again. So they're headed.

They came, they ate, and they conquered. No, they're going to the four now. Final four taken on Yukon next week. I'm joined in studio by fellow killer B, not in a drilling status. Mr. Jeff, Bougie, Bouge, Biggie for you rapper types. Currently not in a drilling status, right?

You're not an appropriate duty orders or anything, right? No. So we can say, whatever we want. Anything. And we don't know. We do know where Trey is. Jeff,

why don't you tell them where Trey is? Well, Trey's in Odessa. Odessa. Odessa? Odessa. What a hell would anybody go there? A little Cormick McCarthy

throwback. Probably one of the few pop culture references I'll get tonight. Odessa. But Jeff is from the Greater Salt Lake City area of Utah. Currently not a Mormon.

How's that Utah hockey club doing? You know, they're doing okay. I don't, I guess, I don't know what they're currently. Are you going to make the playoffs? They were like kind of on the bubble. Let me see, let me see. A bubble team. I should know.

Like a Hail Mary team, not to be confused with the Cinderella team. Exactly. I think per capita of hockey teams, they're not very good. They are, let's see, sit on 82 points. Okay. Okay. Auburn. Auburn. They're in the middle of their division, you know, above 500 record. So they're doing okay. They might make it. They're okay. It's funny. The Bruins beat down the Dallas stars, which is probably why Tray's not here. No, Tray's not here because we need hoses in this country. Okay. There's a lot of things that are required in America, the straight of Hormuz.

turns out to be kind of important, obliterating stuff turns out to be important. But if there's one, everyone wants to talk about the price of gas at the pump, okay? And I realize that the handle of the pump is on a hose. But think of all the hoses, that gas travels through before it gets there. And that's brought to you by Mr. Trey College. So if he says he's got to go to Odessa for hose works, hose works, work for the working of hoses, for hose work, hose work, not plural,

hose work, then it's probably important stuff, and we're going to let him do that. I think I've talked enough. We've got a special guest today, so if you don't like the staff brief, you're an idiot. But a special guest today coming in.

I think you're going to like it. We'll get there when we get there. Man, it's just me and you today, Jeff. Me and you, it's going to be I mean, I feel like Tray is one that usually keeps it going. Yeah. The staff briefs.

So with that, I'll turn it over to the three. Okay. Hey, I guess we got some, some folks on leave. So we got some empty seats in here today. I just wanted to everybody to know that that is unsat. Right,

you got a filling with your A slash or your chief or your Zulu. However you run it in your shop, right, we need to have representatives from all our war fighting functions. because we are a war-fighting organization. And by that, I mean, we are a trash-eliminating organization. So with that, I'll kick it over to the one. One shop's going to kick us off talking about all things admin and personnel-related. Hey, real quick, trash sticks here.

Thanks, thanks, thanks for being here. If you're not going to make a meeting, someone's going to be sitting in that chair. Okay, I don't care if it's tickle me, Elmo. There's going to be someone in that chair. that's all I'm going to say about that. Go ahead, one. Oh, that's you, Trey. Trey's not here.

Trey. Oh, crap. Oh, crap. What do we do now? The numbers are bumping. Oh. Yeah, the numbers are bumping. We got a new G1 report card. We got all A's.

And we had a board in IAPs for all the awards. No one voted. So we went ahead and just pushed those through for signature, sir. Excellent. And we are using recycled nam paper. So nothing further for the group. Excellent. Good brief. Good brief. Good to hear that we're doing great on that G1 report card. Always keep track of those. Okay. S2, what do we got in the Intel world?

Is there anything happening in the Intel world? Well, sir, it seems that Lieutenant Stevenson, by the way, my predecessor also went to A&S, so he's gone. I just checked in. I don't really know what's going on with the twos and why we all go to A&S, but I'm here now. It seems, sir, that there was a miscommunication or understanding, if you will. If you're going towards Pendleton on the 5, the I5, the 5, as we call it, here in South California, as you're going, going there, you'll pass like the

L-CAT guys, and then somewhere close to that, there's a nuclear PowerPoint 3, sir. Can you tally target? Yep, yep. A large pair of breasts. Yep, got it. Yes. So people are now

thinking that is Mr. Noam's bosom, and it's still the nuclear PowerPoint plant. So we just didn't want anyone to be confused by that. Outside of that the straight is not very straight

out there but it seems that if you want oil just go get it, come and take it but I have a bunch of pucks up here of everyone that's interested in that straight and it seems like the entire world is so I will be monitoring the situation

closely. I have six monitors in my office, five of which are vertical because it promotes efficiency I haven't been to MOS school, but if you need anything too wise, come and see me. Okay, hey, great brief. I want to follow up question for you, Deuce. Do we get anybody?

I saw we had some seats allocated for that Laminator Operators course. Do we get anybody sent and signed up for that Laminator Operator course? Sir, as I said, I haven't been to MOS school. I actually don't know what a Laminator is. They teach us that for six months, but I, I'm, I, I'm, I, I'm, I, I'm, I, I'm, I, I, I'm, I, I, I, I will get back to you. I will get back to you, sir. Okay, okay.

And bring something for the group. It sounds like your staff NCO has let you down there, young L.T. Yes, sir. He's at physical therapy seven days a week, which is weird because we only work five days a week for his shoulder. I've actually never seen him in Cammy, so I don't know what his rank is. But I will cover it in my initial counseling. Oh, very well. Excellent.

Good to go. Good to go. Okay, three shop. We had a successful week last week of the trash collection. I think we had good turnout for our working parties. There was good collaboration there between the three shop and the four shop, right, to get the working parties going to get them on target, if you will, when the ops log is synced.

We were synced. We were driving the train. I feel like we had a lot of good inputs into the dumpster, right? And then we didn't have too many outputs out of that dumpster. So it's good that the inputs went in and the outputs. outputs weren't coming out. Yeah, I got the way forward for our road to war, our road to trash brief is coming up.

We got the working group for that at, at 1700, right? Probably going to be an all-nighter, right? So bring your, bring your energy drinks, bring your coffee. It's going to be a long one, gents. Okay, that's all I have for the three shop, kicking it over to the four shop. Good evening, sir, sergeants, major commanders, staff, new lieutenants in the two shop that have yet to go to MOS school and fellow trash battalioners. Good evening. I don't know if I said that or not yet. The four has a lot of fun things happening right now. We have new dumpsters that we're going to park behind the barracks. We don't know when they're going to arrive, but they'll be there for Marines to put trash in. We also have a lot of porta-potties. We don't know where to put them, so we're just going to randomly put them throughout the training area.

And it's Easter, sir, if I can make a joke, you know, sometimes you don't know where the eggs are. So it's that kind of thing. If you're going to drop an egg or lay an egg, if you will, hopefully you find a porta potty. Fasmo's coming up in seven years. And so we're prepping for that. We did well on the one we did seven years ago. Nothing further for the group, gentlemen. And ma'am.

I actually don't. Sergeant Major, if you're, I just call you Sergeant Major. Okay, I'm going to stop talking. Oh, hey, great, great stuff for. Love what you do. Appreciate you being part of the team and really making this, this engine run here. All right. We got any medical folks here, dental types, medical types.

Anybody? That you, Trey. Anybody. Okay. Yeah, this is Chief. So we had about four. 4,000 immunizations that we had to throw out. I know we sent out the hit list like 10 minutes before the end of the workday,

but no one showed up to get their immunizations. And so they expired the next day, but we didn't really put out any information on that until about 10 minutes before everybody was going to start heading out for the day. So just, you know, the medical officer is very upset about that. So just wanted to pass it along. We had to just put all those immunizations in the dumpster, right? They turned into trash.

I know that's what we do here, but okay, that's, you know, not everything is trash. Okay, fellas, that's all I have. I'm sorry, was that the M.O. or the chaplain? This, I'm the new chief. I is emerged from the goat locker. Oh, you guys been, you guys been new chief days? Hey, get some of the gunnies from the battalion down there. You know, and I was a young lieutenant,

the gunnies would just be gone all the time. They'd be doing chief days. Get some of the gunnies in there and lock yourselves up in the goat locker for seven months and, you know, see what comes out. Yeah, yes, sir, yes, sir. We'll do it. Spree to core, am I right? Who, yeah, senior chief.

Whoia, hooya, who yeah, indeed. Whoya, who yeah. Yeah, yeah. Yeah, yeah. Yeah, yeah. Yeah, yeah. Yeah, yeah. Yeah, thank, Doc.

Appreciate it. okay great um pushing on as chaps do we got chaps checking in let me see oh we get chaps on an outlying station i think we had a check in from chaps let me switch over my comms or unless you've got it uh i got it he's got it take it he got it uh chaplain checking in by the way our chaplain is chaplain Nate Eckberg, Nathan Eckberg,

recently on the Massonomics podcast, episode, I don't know, season two, episode 20 something. 21, maybe? It was 23, maybe? Maybe. I don't know. A lot of podcasts. Chaplain checking in. Apologies for the grammatical errors. Oh, go listen to that episode. He was good on there. He put in his resume that he

is the chaplain for the OK podcast, which I appreciate. He also self-identified as a Calvinist, which I appreciated. And he also said he's never anxious, which I also appreciated. We gotta get chaps on the show. He's always asleep when we tried to. Chaplain checking in apologies for the grammatical errors in last

week's slides. That was not covered by my mom and our English lesson back in my homeschool days. This does, however, remind me of a passage from Romans. For though, for through the grace given to me, I say to everyone among you not to think more highly of himself than he might ought to think,

but to think so as to have sound judgment, as God has allotted to each a measure of faith. For just as we have many members in one body and all the members do not have the same function. Romans 12, 3 and 4, NASB 1995. While every Marine as a rifleman is true, the scriptures are talking about how we all have an important role to play based on our abilities and gifts from the Lord.

Let's take inventory of our abilities this week, think humbly correct our grammar and secure trash nothing else for the group over chaps that was good we appreciate chaps okay i think we got some oh yeah you got more i had one more outline station uh from our our local 89 99 first start in front of the podcast uh former guest also known as it's serious the adjusting piece right sent this over um via slack and so if you're not on the slack right that's ways you can communicate. Get on the slack. All right. So this is from our first sergeant's. Okay, Warriors,

this is for the four working parties. Boots and Utes are not a fashion show. As referenced in the Marine Corps order, green undershirts will be plain. No logos, no designs, no nonsense. That's guidance. That's the standard. If that's not a plain green shirt or a trash

battalion shirt, you're wrong. And Gunny, the chive has been dead for 10 years. You're not resurrecting it on my working parties. If I see one more graphic tea, like we're at a freaking dago barbecue instead of securing trash, I'm going to assume leaders have lost control, and we can go validate TNR codes, securing trash and mop level four until standards reappear. We secure trash. We don't look like trash, okay? Man, first aren't really had his druthers. First are going hard on the undershirts.

Looks like we got some special staff figuring out their teams call. Yeah, who we got on the line here? We got Captain White here, sir, the Jang. Oh, oh, I think you're outranking me. So go ahead. What you got for the group there, Captain White? Well, I just got staff update here, sir, on good order and discipline. Excellent.

Let it rip. All right, sir. office hours factories in high gear we're racking and stacking the njps faster than the s3 stacks powerpoints the highlight of this week is of course trash detail apparently a few marines in the e4 mafia think mission command applies to sanitation ops they've been dumping all the work on the e3s providing no

supervision whatsoever so we're calling that dereliction of duty article 92 style we've also had We've also had one Lance criminal recently pull a trash bag cramp halfway through cleanup, but he instantly recovered the moment Liberty Call hit. We're calling that an Article 83 case study in Malingering, and we're recommending that he lead future details for professional development. Just have one quick reminder to the rest of the staff, sir,

and anyone else listening in on the outline stations, if you dropped off in NJP action, separation action, or flipple to our shop in the last five minutes, don't tell the commander that it's with legal as though we've had it for a week. That's blue falcon stuff. Sir, that concludes my, that concludes my brief, sir, stay lethal, stay lawful. And remember, the Jagsies all, devil dog. Jack Seas.

Oh, welcome to the show. Yes. Captain White, can we call you Ian? Can we get in? It's Ian, right? It's Colonel. I was just playing the fictional captain, but it's Ian. Yes.

Oh, fictional Colonel. Okay. Yeah, no, sorry. Army. Sorry. Marine over here. I was thinking Navy Captain when you said Captain, but now I'm snapped at game.

Colonel, yeah, Army type. But we can call you, Ian. We don't have to call you, sir, all night. No, not at all, Grant. Okay, good. So I'll give you a little introduction to the folks, and then we'll get right into it. You know, over the years, I think I'm nine years into owning my gym here in South California. And I've done YouTube videos even before that.

And then more as time goes on, you interact with a bunch of people. And then you start selling product. And when you sell product, you have customer service. and very rarely do you get like a nice email. Usually you get like a, hey, I ordered 845s. Only seven showed up. What's going on? And it's like, well, you ordered them 22 hours ago.

We happened to ship them real fast. And one of them probably fell off a conveyor belt. But it's usually somewhat disgruntled or upset. But I've logged it into my dot mill back in New Jersey. I guess my buddy was. I get an email from Colonel White here. and he's just like, hey, been following your YouTube stuff, been running strength training, doing starting strength.

I did really well on my APFT, which we want to talk to you about. You know, thanks for what you do. I spread stuff around and I appreciate it. I shot it back. He must have been in a drilling status too because he fired me one back. And I said, well, I got a podcast and he wrote me back, okay. And I said, oh, okay, we got to get you on then if you're aware. And so that's how we are today.

and I'll give a brief synopsis and then we'll get in from Orange County, Villa Park, Villa Park High School, College Baseball player, right? Yes. Mm-hmm. Yep. And Whittier College, which for those that don't know, you go, Ian, you probably correct me, be of like Orange County, then you go north, you go LBC. Whittier is L.A. County, right?

It's L.A. County, really, like, right on the border with Orange County and, like, La Haba area right over there. Yeah. Okay. It's kind of a weird thing. I remember during COVID doing like deliveries over there. And it's like you'd cross the street and everything would be closed. You'd cross back and everything would be open, you know, because it was like L.A.

County, Orange County, La Habra. But played college baseball commission. He's a JAG officer. If you didn't pick that up from his staff brief, Iraq, tour. I'm going to leave a bunch of stuff out, not intentionally. And then transferred to the reserves in 2012. Is that right? That's correct.

Mm-hmm. Okay, yeah, so 14 years later, still serving in the great state of Arizona, which made the time zone tough for us. But yeah, welcome to the show. We're happy to have you on. I guess I got to go first. And Jeff will be able to talk on this a little bit, but probably mostly me and then we'll get into stuff everyone to talk about. But Villa Park. So like you grow up, like, do you know where the Ralph is in Villa Park? Of course. Everybody does. It's the only grocery store. That's like, yeah, that's the hub. So I had a gym right in that complex.

Okay. Yeah, so you have, you have Ralph's is the hub. And then you have like the post restaurant on the other side. And then do you know where that bagel me is? Oh, yeah. I go back way before it was even bagel me. Yeah. Okay.

So I was two doors down from bagel me on that side. And, yeah, COVID. 2020 made it difficult and we ended up consolidating the gyms into one and have left it like that. But I was in Villa Park for like three years, late 18, I think I signed the lease, all of 19, all of 20. I think I left in early 22. I met my wife there. There's a hair salon next to the gym I had. And yeah, that's where I met her.

So Villa Park, there's an element of me that's like, man, I opened a business there. it didn't work out, but then there's a greater element of me of like, well, if I never opened that business, I probably wouldn't have my wife. So it seemed pretty great. True story. What's the Villa Park High School mascot? We are the Spartans. Solid one. Okay. I tried hard to get them in to the gym.

I went and met with the football coach, and we've had a couple baseball players that came over the years. But I really, like in my mind, I pictured like the whole overall. line team in there, you know, squatting and deadlifted, but didn't quite work out. That's unfortunate. We could have used that back in the day. Oh, yeah. You ever go back? Do you get back to Orange County and all? I do. Of course. Yeah, my sister lives there. My mom lives there. They moved out of Villa Park a number of years ago. And then my brother-in-law lives right across the street on the border of Orange and Villa Park right near the shopping center. Okay. Okay, nice. So you're back a good bit then.

So Army officer always wanted to do it, picked it up in college, or how'd you kind of, in your own words, not my terrible summation of your career. How'd you kind of end up where you're at? Well, I guess I took a long way around because as I was mentioning to you, Grant, I did devil puffs. And I was mostly around the Marine Corps early on in my life. We had two, you know, before they were bracked, Marine Corps bases, air bases in time. in El Toro. I did my prom at El Toro. I did my training at Tustin. I thought I'd come in the Marine Corps route and didn't really materialize because Whittier didn't have an RTC program. So kind of thought some of that passed me by. And then when I went off to law school in D.C., 9-11 happened just a short way down. I lived near the Pentagon. And that just totally changed the trajectory to my career. Yeah. No, it's kind of interesting, you know, we're a bit younger than you. I was in high school and that happened.

And it's, it is definitely, it's interesting to see the shift, you know, where Jeff and I came in together, so we're in like year 14 now. And when you came in, it was like everyone,

you know, you come in and we signed up in 2011. And, you know, you commission in early 12. And it's like everyone is like a Marine because of 9-11. Like,

you know, and I say Marine, but, you know, this applies to the services. But everyone was. Whereas now it's completely, you know, it's completely different. But it's kind of interesting the when something as catastrophic as that happens,

I don't want to say the caliber like it's gone different, but it's a different, the recruitment becomes different, right? So I think in a peacetime, you're just constantly recruiting and getting who you can get. And then when a wartime or when like when that happened, I mean, I don't know if this is your case. case, but it's, you know, folks, I mean, I remember having sergeants that had, you know, full-on careers going and they just were like, oh, we just got attacked. I'm going to drop everything and go join the service. And so it was kind of a different reason I feel like for that generation after 2001 to

sign up. So wouldn't you commission 03 then or 02? I commissioned at the end of 03 and then I went off to my version of basic training in January of 04. Okay. Where was that? That's not South Carolina. is it? No, it was so different back then in the JAG Corps because we did sort of a, just a very watered down basic officer basic training, JAG officer basic training. That was at Fort Lee, Virginia for about a month. And then we went off to Charlottesville, Virginia at the JAG school for about 10 weeks.

Okay. And then what was your first assignment? My first assignment, I went back to California at the National Training Center at Fort Irwin, California, about 30 miles, whatever, northish of Barstow, California. Yeah, that's a, not much to do out there. I did a NTC rotation. I understand we're getting out there and like, oh, wow, there's people that are stationed out here. That is a special place.

It is, yeah. All you pretty much do is go to Vegas or you make babies. That's pretty much all that happens. We're getting ready to deploy. Yeah. What, which did you do? We're all three. I made babies. Yeah, I had my first, my first child was born on base. So he can say, as he was driving with his college buddies past Vegas about a week ago, and I said, well, make sure you tell him you were born right over here. So out in the middle of nowhere. But yeah. Yeah. Okay. And so, you know, my little brother's a captain,

Marine type jag officer. He did his first assignment at Cherry Point, North Carolina, and he did, you know, prosecution side and then defense side, maybe in the opposite order. You know, of anything could be ad seps or, you know, you name it. What, you know, you came in in the thick of it, you know, Iraq was hot and heavy. What kind of like, what did they have you do right away? you doing kind of the more, I don't want to call it administrative, but like were you in an operational command or was it like, you know, hey, I'm dealing DUI cases or?

There's a little bit of everything, you know, in the JEC Corps, in Army Jig Corps, and I think the same is true in the Navy and most likely the Air Force a little bit, but they start you out in what we call legal assistance, which is basically just legal aid, if you will, for service members, where you're doing a variety of things. You're doing estate planning, so you're doing the wills and trust, you're doing family law, you're doing, I ran a tax center while I was there. So a lot of civil law that's skewed towards helping soldiers. I did real well in that assignment.

They made me a chief of that section pretty early on. And then from there, your goal is, and what I achieved was to be a trial counsel. And so that's to be a prosecutor and a command site legal advisor. So I got to do that for about a year. I had a little detour because I got hit with some stage-free cancer, which sidelined me for a little bit. Oh, man. Yeah, that was a big deal.

And we got through that and we got through that. That was tough. But we bounced back. And so I finished off doing some administrative law. And by that time, it was time to transfer. So about a little under three years there. Okay. Okay.

And then I saw you went to Iraq and what, 2011? I did. Yeah, I was non-deployable for a number of years. So, yeah. Okay. Yeah, what was that like? And I have some, Jeff went after me to Afghan. Well, you went to Iraq too, right, Jeff?

Yeah, Jeff did the special purpose MACTAF. Yeah, ended 2017 to start of 2018. Yeah. So I have some thoughts on Jags in 2014. You know, we were under General McChrystal and Obama. We were trying to end everything. But 2011, what was like were you, like, who were you with? What were you doing? So 2011 is kind of now in the latter half of my captain career and I ended up getting promoted in theater to major. But I was a brigade judge advocate for a unit that's actually no longer rounder. It's no longer. longer with, it's no longer the same. It's the fourth sustainment brigade. They're now the first cavalry sustainment brigade, but at the time, we were the fourth sustainment brigade. And it was our job to draw down operations in 2011 in Iraq. And we had the security agreement with Iraq was still in place when we went, but it was tenuous. And so we kind of spent most of that year, you know,

doing our mission, but being prepared to go either way to stay in theater, you know, the full 12 or 15 months or to rip out, you know, in in December of 2011, which is what we ended up doing. But we collapsed. We helped collapse theater all the way from the north. We were down in the south. And so, but we were logistics, a logistics brigade providing command and control over those types of operations, closing down theater. And so were you doing Jack stuff for that deployment? Or was it like an augment assignment or something? I mean, were you advising on legal matters or how did that work? I was, yes.

So I was running the brigade legal office and I was a brigade staff officer. So that was really my first true experience as an embedded advisor who was dedicated to the brigade commander and the staff. So sat on staff meetings. It's where I really cut my teeth as a staff officer, really prepared me for the rest of my career and also prepared me later on, you know, in my most recent assignment before, the one I'm in now to be a commander. But just phenomenal assignment, just an incredible experience. But I led a team of two other attorneys and about 10 paralegals in that shop.

Okay. Jeff, you got any questions on that? Was that like then, like a lot of like contracting work? I guess I had a buddy that like did use a logistics officer and did like similar sort of like stuff in Afghanistan when they were like closing a bunch of like kind of the combat outpost and stuff like that and like turning the areas back over to the Afghans in that case. Was there like working out like contracts like with the Iraqis or like what was that work like mostly on like the legal side? It was literally everything.

So yeah, we would turn it over to the Iraqis. It's called the FEP program to turn it over to them by the very end. So they just take over, which is, you know, when I look on Google Maps, it's they own it now. you can tell on my base down at Cobb Adder in Tilele, Iraq. But we were known, if you guys knew that area, we were known for having the zigeret that Abraham, I guess, had been at. So it goes very historic location. But anyways, no, but my job was just a variety of tasks.

I was the primary legal advisor to the brigade commander, but we were doing everything from military justice to lots of admin, administrative investigations and just a whole bunch of legal issues with which sort of contracts was a little bit of it because you're not trying to do a lot of contracts there at the end because you're trying to get out of there. Oh yeah, true, true, true. Yeah. Was there a lot of like, hey, we're shutting this thing down and like that palette of, I don't know, something like important goes missing and it's like, hmm, someone thought we weren't going to like count everything and oh yeah, we actually did. And it turns out, yeah, this guy tried to stowed away in a quadcon or something. Well, if they did, I didn't know about it.

It's a funny story because when we went in there, not exactly knowing what our future was going to look like, we go in there and it's all USO shows and there's like multiple defects on post. But by the end, like after Thanksgiving, when we told the contractors, hey, look, this is it. We are going dark after this. No meals for you guys anymore. all the contractors left, and it was just us. And we were down to like hot rats for a little bit, and then we were down to MREs for like the last several weeks.

And I'm very proud of saying that last time we actually did the last court marshal in Iraq, our unit ran that out of a brigade conference room. I was very proud of that at the time. But we turned the lights off. Yeah, as you should be. Yeah, right. Yeah, no, as you should be, as you should be. Yeah.

So I want to get into your lifting and stuff. And then I will probably Jeff and I will both be interested in your time in the reserves. But so you transition the reserves in 2012. I'm curious like did 2011 like check the box? Hey, I've kind of maybe did what I signed up to do. I've deployed, you know, to a combat area and I'm back now. And now I'm going to transition. Or what was the kind of catalyst?

And I'm going to let you like run with this. this a little bit. And also, you know, when Jeff and I were lieutenants, you know, we did two tours and then, and then transitioned. So about eight years each, Jeff a little longer than I. And when I was a lieutenant and guys were getting out, there was no one telling you like, hey, there's like an option to continue your service and the Select Marine Corps Reserve, right? No one was saying that. It was, oh, you're a nice kid from Georgia. You did four years and deployed, we got some use out of you, like good luck, happy life. Whereas now, and it could just be, I'm more experienced and I've been in the reserves now,

you know, for a while that I realize it. But now it's, you know, I was on the last battalion landing team. There's already guys, you know, fire support officers getting out or infantry lieutenants. And I'm like, hey, hey, like it's, you can't afford not to go try the reserves, right? Like, yeah, if you go and you hate it, check out. but like you have so much experience and training, go give it a shot. So I'm curious, did you always know you wanted to go reserves or what made you leave active? Or how'd that look?

You know, I was always on the fence a little bit. I was having a good career. That was a great deployment. People are always trying to keep me in. I had great mentors. So I'd actually deferred a year to go to our grad course in Charlottesville. And that's kind of where they typically have you because they know if you go there, you're in for 10, you're in for 20.

And so I deferred so I could deploy. And so I had just recently, within that past year, I recently waved in and got admitted to the Arizona bar, which I wasn't a member of previously. I was a member of the DC bar. And so we were always just kind of thinking and just kind of keeping our options open just in case because I had two young kids at the time. And so there's always that thought of, you know, really two roads, you know, two paths, you know, Robert Frost poem that I like that I always refer to. And, you know, I chose the one less travel by him in. But, but what it was was I was very fortunate. I had to come out to Arizona before I deployed. And I met the executive director of the state bar who was a retired 06 in the Army Jag Corps. And he just instantly became my mentor. And he shot my resumes and all that while I was deployed. So we're going into November of 2011, and I see a job announcement for the city of Phoenix to be a legal advisor for the Phoenix Police Department. I thought, oh, my gosh, if there's ever a job that'd be perfect for me and what I've done the last several years in the Army, that would be the job. So I applied for it, and as it would happen, I get home from deployment.

And like two days later, Phoenix is calling me and saying, we want you for our next. interview. So I interview with Phoenix like two days or so post deployment. And then they call me back a few days later and they say, we want you for a second, but you've got to be here in Phoenix to interview. So I talked to my wife and I said, oh, honey, what do you think? And she said, if you don't go, you'll never know. So I wasn't planning on taking a lot of post deployment leave. So that's what I did. I flew out to Phoenix, had a wonderful interview. I knew once I locked eyes with the police chief, you know, see another person in uniform with stars, it would work out, and it certainly did. And so they called me back right after the new years of 2012 and gave me the offer.

So I talked to Branch and I said, hey, can you top that offer? And they couldn't. And so I dropped my paper. And that's how it happened. Yeah. And did you immediately go into the Army Reserve? I did. So I knew, you know, eight years in, you know, I never wanted to give this career up.

And I had always worked with reservists and guardsmen in my career. And I always noticed that they were having more fun than everybody else, or at least that's what I thought. And so little did I know, but seriously. But I was very fortunate because like you guys, because like you guys, nobody really told me. It was almost like, congratulations, you're in the reserve. And fortunately, I was on active.

And I wasn't final out yet. I had a couple months before my resignation took place. And so I reached out to a gentleman that I had worked with in a civilian capacity. We worked together when I was at Fort Sam. And he's a colonel in the reserves. And so I reached out to him. And he's now Brigadier General Retired, Jared Cremble. And I reached out to him at the time, Jerry, as I knew him.

And I said, hey, I heard you're taking command at this unit in Phoenix. I'm moving to Phoenix. Do you have anything? He said, come be my S3. And so that's how it happened. And you have to network yourself, really, is what I learned. Yeah, no, I think so. And I actually think you're spot on to something.

We talk a lot of nonsense on here, but I don't think we've ever said it. There's an element about being in the reserves that you still, you feel like you're in control. And I think that's what, you know, when you're on the active side, what becomes monotonous and can be a burn is like, I don't know where I'm going to live yet. know if they're going to send me to school for 12 months or if they're going to send me to the west coast or the east coast or Hawaii or in the army's case you get a million places you could go and i think that like as you're having a family and you're married that becomes a burden and it's funny because you know i get out open my businesses and then you know here i am i've activated and

deployed and come back and now they're going to send me to a school so which will activate me again And so it's like some people are like, well, you should just stayed active. I said, no, no, the peace of mind in the middle that you can say no if you want to is like what makes it the best part. And I mean, you know, obviously getting involved with starting strength and opening the strength co. You know, that's a part of my life that I wouldn't want to not exist, right? So you kind of, it's kind of the best of both worlds in a sense. Jeff, you have any thoughts on that? No, I mean, I think you're saying that like the reservists or like the guards been like just seemed like they're having more fun.

And that resonates with me. I'm like, but this last drill weekend that we had, we went out to the field, which is like, you know, I think about on active duty times. Like, I generally like to go into the field, but I feel like going to go under the reserves. Like you're just like, this is even more fun. Like, you know it's so temporary that you can just kind of like put the pedal to the metal the whole time and like just enjoy it. And that's kind of what the reserves feels like for me. But I did have a question on the like difference between like army reserves versus like National Guard. Like is there really any like fundamental difference or is it kind of just like who's sending you your paycheck for those drill weekends or that like the time you are working?

No, I mean there is obviously. And I've worked with guardsmen really even in my civilian capacity. And they're obviously more focused on stateside responsibilities. and they're very cognizant of their state-time role. Whereas we are literally on the reserve side in a federal capacity, there's also just the breakdown in MOSs where they have more of your combat arms side for now. That may change is resident in the National Guard versus we will have more of your logistics side folks, your MPs, your Jags, your doctors, civil affairs, those types in the Army Reserve.

Okay. Okay. Interesting. Interesting. Yeah. Okay. So obviously an athlete, college baseball, uh, about with cancer, which I didn't know, which obviously takes a huge physical toll. I don't remember your numbers. And, uh, due to, um, some of the change in DOW, I can't just, like, pull up my dot mill at the blink of a hat anymore. Um, but, but you did, uh, you got $2.99 in your A, PFT, I think. And if I remember right, you're deadlifting in the 400s, squatting in the threes. I guess my curiosity is kind of like, obviously you've been athletic since childhood, top physical, you know, are much above average physical fitness to go into the army.

But now, you know, as a colonel, nearly maxing the dang thing out, kind of what was your training philosophy before how'd you end up you know squatting three sets of five and you know i don't know what's your what's your history been with strength training so i mean my history strength training really goes all the way back to high school with with football and and being at that time an undersized but starting lineman uh so i had to kind of lift the big weights to play just to just be able to move the meat around so that and you know that continuing through uh through through college and baseball though you're not you're not doing the same loads, obviously, for that sport, typically. But, you know, yeah, I took some breaks because it's funny when I realized when I joined the

Army, it was really like joining the cross-country team at that time. Little did I know. And so, and because we had the APFT at that time, which was just, you know, push-ups, set up two-mile run, you know, it doesn't take much to really get ready for that other than a lot of running because you know as you ought to be able to do a sufficient amount of set-ups in two minutes and sufficient amount of push-ups in two minutes never had issues with that but when they at that time the ACFT which is now called just the AFT because they cut one event um that came online uh in 2020 we did our last APFT in 2019 so knowing that this test was coming on board

and was going to evolve more strength events uh you had to get cared towards that test. So it really wasn't until I took my first ACFT that I realized, oh my gosh, you know, I'm seeing other people lift really big weights on the deadlift. And now I'm down to like 160 pounds at my top weight. I was like 205. I came to the Army probably about 185. And I'm going, I could still do that. I can still do that. And I realized I was still really good at the APFT type of events that were on the ACFT, you know, the pushups, the, we removed the sit-ups. We have the plank and then the two-mile run. But I really wanted to get really good at the lifting events again.

And so it's just been progressively getting better at those and then just fully committing to it really this past, this past year. So I realized it was literally all legs. So, yeah, sorry. Yeah, no, that's it. And did you find starting strength? or did you find strength co or like what a like did you were you running a novice linear progression or like what did you stumble onto first that you implemented i found starting strength first because

i i naturally like a lot of you know other viewers and listeners um you know i troll youtube and you do the search prompts and so i would get the starting search like it rip the toes uh you know videos up first and then a lot of times great yours will kind of connect with his um or i'll see some of yours in my feed and you start watching those over and over again. And you start, you know, investigating the program more. I didn't buy the book, but nowadays you don't necessarily have to because there's so much already available on the internet. So I was just going, I was just going, you know, I can do this.

And it just made so much sense because, you know, we've been doing a lot of these, you know, pete, you know, kettlebell oriented things and everybody passes them off as functional fitness, but no, the most functional fitness is what starting strength and the strength code does with the four main lifts. And so I bought into it big time and I just dedicated myself to it. And it's made all the difference. Yeah. And so for your test, because I want to talk about trap bars a little bit. And as a guy wearing a starting strength t-shirt right now, you know, I'm not supposed to talk about trap bars. But I actually want to, and I think that it will resonate with you Ian but um you got to do body weight trap our deadlift to max out well how does it exactly what are

you tested on the deadlift because i kind of want to focus the conversation on that on on the deadlift of the max lift on there you would have to do is 350 pounds three times so you know kind of get up to sort of touch and go but perfect score that would be a perfect score on that on that lift for most soldiers on that event. Of course, with age, with what they compensate for age and gender, it'll be a little bit different. But for your average male in the Army, it's about 350 pounds three times as the max.

Okay. And it's on a trap bar, right? It's on a trap bar, yes. Yeah. And when you train, as you trained for it, do you train on a trap bar or do you train on a straight bar? Both. Both. Yeah, because you just... Okay, yeah. Yeah, because you have to get used to, I mean, there's similar concepts.

I mean, you could take a little bit wider stance in a trap bar, as you guys know, but I prefer to approach my trap bar more like I approach a conventional deadlift. And so there's a lot of transfer over there. I mean, I get Ripito's complaints about the trap bar and how it moves. But if you get it just right in your form and your technique, is there. It's pretty much the same lift just from sort of a different angle, but I train both. No, yeah.

And that's kind of what I was going to get at is I'm, I mean, I don't, there's no trap bars in the Strancoe here in California. There's, I don't have a trap. I don't think I've ever owned a trap bar. And in general, if people ask me, like, what do you think about trap bars? I'm like, just get a regular bar and deadlift. You can also use the squat. You can use it for all those things.

But then sometimes folks that are really into. strength coaching and you know they want to talk all the stuff it's like well like the fact that the army is making soldiers deadlift 350 pounds for three reps is so much ahead of everyone else that i don't really care if it's on a trap bar and it also make the argument of i think you're right you know you want to what i see in the marine corps doesn't translate to you but you know when i got these big guys like bigger than me and they're like oh sir i can pull 600 i'm like you know the Marine Corps doesn't care how much you can deadlift, right? Like they care how many pull-ups can you do, how's your plank, all that stuff.

The Army actually does care how much you deadlift. I'd make the argument if you train conventional and you go to a trap bar, if you're conventional deadlift's higher than whatever you've got to pull, you're going to have no issue. But I think it's like anything. It's like, do I prefer the low bar squat to the high bar squat? 100%. You're going to use more muscle mass.

You're more posterior chain. But what I prefer more is that people are, squatting. And so, you know, if you're 50 years old and you want to learn how to squat and you're high bar squatting and I get a hold of you. I mean, be like, hey, let's try it this way and that'll be better. But you're way ahead of everyone else that's not doing it. And that's kind of what I think with the trap bar. And I also, as a guy that just came off a command at 140 guys, like, yes, I want everyone running starting strength. But the reality is there's a group PT session. You don't have certified trainers, you're doing your best with what you got. And there's something about the trap bar,

which essentially is a hybrid of a half squat and a deadlift, that is easier for people to get into position. And I say this like not, I say it as a coach, right? Like if someone doesn't know how to put their lumbar and extension, a conventional deadlift takes coaching to be able to get them there, whereas like the trap bar, is it as effective? Is it as good a range of motion? Are the mechanics and the physics of it as good as a conventional deadlift? No, absolutely not. But it's still some like force production. And so, yeah, I don't know.

I think the Army, I think the Army's changed that was genius, really. And I think it's also super realistic. You know, 350 pounds for three reps. Your average guy under 200 pounds has to train for, right? they have to like do some type of strength training to get there. Whereas the run on the Marine Corps PFT, 18 minute, three mile, like that's an insane amount of training, right? That's not like general, like that one's kind of crazy to me. And so I think, yeah, I don't know.

I'm a fan of what you guys move to. I think the test is way better. And I think it gets to the point where of, hey, if I have a decent cardiovascular, I'm above average strength, I can perform really well. Whereas if I wanted to run an 18-minute three-mile, which I've just said I'm not going to do, right? I'll run, you know, sub-eight-minute miles and I'll max everything else. I'll use my strength otherwise. But I'd probably have to lose 30 pounds.

And, you know, my deadlift would go way down. And to me, it's like, well, that's not as functional as an artillery officer as, you know maintaining my strength and you know not maxed out the run score but um yeah no it's uh did did most of the army like the change was it was it well accepted i think overall it was i mean they had to change it a little bit originally instead of planks we are doing leg tucks and so some people had difficulty with that kind of getting up in that pull up position and tucking uh you know obviously bringing their legs up to a tuck i i didn't have a problem with it but some people did so it was One of those tests that created a lot of controversy at the beginning because, you know,

trying to, you know, figure out beta test it and see what the passing would be on that. But, no, I think overall, most soldiers adapted to it and they were looking forward to it because it was really testing those, a lot of those things that you just mentioned and realizing that a lot of our soldiers are out there lifting. Probably not enough, but it's got something in it for everybody. What I noticed was when I first started taking it before I got really good at it, the big guys dominated, you know, that event. They dominated. We used to have a ball throw where you basically took a 10-pound weighted ball and you threw it over your head.

You chucked it for distance. And so the big guys dominated that and the smaller guys would dominate, you know, the traditional, what I call the APFT events. So you kind of approach it, you know, almost like it's like a track and field decathlon or something that your goal is to try and be, you know, in the 90s to 100s on every event, you know, no matter what. So that's how I approached it. Yeah. Jeff, you got any thoughts on that before we move on? No, yeah, I think the, yeah, the AFT, I like that test a lot. I think it was a great update.

I think having like a broader range of tests is. is a better all like gauge of overall fitness. And so I mean, I think the Marine Corps kind of paved the way by doing the, the, the CFT and the PFT, but I think combining it into like one kind of event. Because in the Marine Corps, you kind of almost get this like seasonality of like, okay, this is PFT season. I got to get back to running. Okay, it's, it's CFT season.

I got to work on some like strength and being able to like carry my buddy or do the MOK lifts. So you kind of don't get. that like year round kind of like total approach to fitness. People kind of like, you know, take six months of the year to target one test and then six months of the year to target the other test. Whereas I think if you said one that tests everything, everybody's going to be kind of just at a peak level of fitness or a better level of overall fitness year round. Yeah. No, I agree. So you're, what year are you on?

24? 22. I'm 22 in some change now. Years in the Army? 22 in some change. 22 in the chain. I mean, what's the, what's the, what's the plan? You're chasing stars? You know, it gets,

is that even a path in the Jags? I don't even know. Like, is that, like, I mean, it is a path, yes, but it's, it's a difficult path. I think when you guys get up there, it's so different. I don't know how,

I assume. they rate Marine Corps colonels the same way, similarly, how they rate us, where it's just a lot different at that field great level, because now, you know, you're not, like, most qualified. You are, like, one star or two star potential how they rate you on your evaluations. And so, yeah, it's certainly competitive. I think for me, my goal is just to, I'm a competitive guy, stay competitive. I just want to keep playing the game because what I've learned in the reserve component, at least on the Army side, it's a game.

of musical chairs and the higher up you go there may not be a chair waiting for you when the assignments come around again so just be as competitive as you can no matter what yeah and so on the civilian side so you're with the excuse me police department um i mean you've had quite the career there now right i mean what do you have 14 years there i mean that's got to be a huge part of your life as well it is yeah so i was with phoenix p.d for almost 10 years, I've been with Chandler PD now for almost five. So two different agencies in that 14 or so year period. But yeah, no, it's, it's been fun. And I think I've learned so much and brought so much over from the military into the PD world. It's a very similar world. I think a lot of

folks would tell you that. I've worked with so many, what do we call former Marines, right? Because There's no ex-marines in both agents. A lot of them still serving in the reserve, either Army, Marine Corps. But, but yeah, it's been very, it's been a great career. And I really feel like I've never really left the service. I always kind of say the PD has been on loan from the Army, basically. It's like working with industry. So I wear BDUs.

I wear 511 pants and a, polo shirt and boots to go to work. I don't wear a tie. So it's great. Yeah. Okay. Very cool. Very cool. And you got two kids. One was born when you were at Irwin. So is your son lifting weights? He is. He's lifting weights. He's a junior at Point Loma down in San Diego. So he's 21. I have a 17-year-old daughter. He's a junior in high school. But he's lifting weights. I got him started on the program this summer. as well and he was a cross-country athlete in high school so he's a little bit taller than me he's about six one and a half uh we looked very different i'm only five eight um but he's already he and i both were just talking about how much weight muscle we put on he's now 186 pounds i'm up to 175

from 160 a year ago so he's just crushing it oh wow yeah i love it so yeah so i got to ask you Do you have a home gym or you training on base or at the police spot or where are you lifting? Well, I have to get props to Chandler PD. We have some phenomenal facilities. I use our training center, but we have a gym inside every one of our precincts. So it's all deluxe, you know, rogue outfitted. It's, we have, we're very blessed over here. Yeah, no, that's great.

We just built out in New Jersey a precinct. We've done a lot. It'll be folks that follow us or do whatever. And, yeah, we just built out a couple police. We did three police stations last year. We just did one like last month. Christopher Cabrano, who's been a long time listener. He's on our Slack channel and stuff.

And I forgot what he got promoted to exactly. But he was like, hey, I can now decide we'll buy weights. I want to buy Stranko plates. And I was like, let's go. So he got some stuff. So no, that's great. That's awesome. Okay.

So we got to talk a little bit of current events. And you know, you're like us. We're in, but we're not in, but we're in. But obviously, you know, we always have to keep things above brow, even though we like to have a good time. But how does the current world feel to you? You know, with everything that you got going on in Iran right now. You know, you've have a long career.

You know, what do you thinking about what's happening right now? Are you have any thoughts that you think are worth sharing? For the average listener, right? Because I try to like explain things. I just got off the 31st MU. I was on it last year. Now the 31st MU got sent up to the straight. And, you know, I don't say this is a knock to the civilians.

It's what makes America so great with a volunteer service. but you know conflict rises out and people that don't have a concept of how the organization works will will text and be like hey with everything going on are you going to have to go to iran and you know and the military person with experience with like well i actually like just got back from deployment so i'm probably the least likely person to go to iran right now unless you know something crazy happens but the unit that i was with it's a rotational unit that gets filled with different folks and like they're actually sent over there and so you try to explain that but yeah anyway good take it wherever you want. Well, I'll say this, you know, especially having gone to the war college and

everything, I'll say this for the average listener. The threats have always been there. It just seems like we're doing more to confront those threats nowadays. So I'll put it that way. As far as like, yeah, being reservists, one thing I really love about the reserve component that's so different than the active component is I've gotten way more soldier training in the reserve component. I feel like readiness is in our blood and our DNA and the reserve component. I think a lot of active folks sometimes take that for granted, or at least in my MOS field. I can say that having been on both sides.

So I just know for me personally, I'm probably less likely than the two of you to get deployed being a JAG and a colonel because they typically like to take captains and majors. But I'm ready for anything and, you know, lead anybody, you know. So whatever comes our way. But I feel like we're dealing with those. those threads. Yeah, no, I think I, yeah, I think that's exactly. Yeah, I think you're, I think you're spot on. It's all, it's always been there. Okay, so you got a couple before we,

before we take you through the rounds here, you get a couple, you know, junior majors here. We're going to call you, sir for a minute, let you put your 06 hat on. We're both getting ready to go to colleges this year. Jeff's going to the Air Force War College. I'm one of the Navy War College, both doing the resident professional military education. so we'll pump out in July. But if you were to go back to your 04 time, very similar career progression in terms of, you know, eight to 10 years of active service,

I feel like you're a mentor now. So what would you tell us? And I kind of mean it in all aspects in terms of service and dealing with other branches, but also in terms of family and you're, you know, I always always. always tell my reservist, you can't be a good reservist unless you have the other side of your life in order. I'm like, if the other side of your life is not in order, then you will never get,

you will never be able to give what the service demands from you, right? So anyway, yeah, you got any advice for us? Yeah, definitely. If you guys, and that would be pretty young to go to War College, at least for me, because a lot of us were already, 05s and 06, at least at the Army War College, for us non-resident folks. But heading down that way, for me, it was a lot like a return to law school or I was a poly side major in college. It was like an advanced polyside degree. But definitely you're going to have to get back into writing again because that's huge.

everything's based on your writing and your participation, especially in the resident course. So if I can ever be a service to you guys and share any products of my written work, I did really well there. I'll be happy to do it. But yeah, you guys are getting ready to lead at that strategic level now. And so what you're going from, you know, for us going through, for myself going through command of general staff college first, where you're learning to be a better staff officer and work in a joint environment. Now you're learning to think at that strategic level, so you're keeping that in mind to see the whole field now in the way the bigger picture. So keep that in mind when you guys are going out there. But yes, family's so important.

And again, that goes back to being reservists. You're just in this constant state of readiness, you know, stay ready so you don't have to get ready. That's definitely for sure a part of what we do. But no, you guys are going to love it. you really enjoy it's a lot of work but it's worth it yeah no i'm excited i think jeff is too for sure yeah yeah i'm kind of excited we're both going with different branches um not meaning not with each other but that i i am excited to go to the navy school as i think jeff is excited to go to the air force school because you learn i mean last year alone i mean just being on ship right and i'm a marine

i'm a department of the navy but i that was my first float and it was like wow you just see how the works and how it's different. And yeah, so I'm pretty fired up about that. Jeff, should we kind of take him through the schtick here? Yeah, absolutely. Let's do it. Do you want to talk about it? All right.

So now we're going to have you do kind of an on-the-spot ad read for BW. Tax. If you've listened to the previous episodes with guests, you may know kind of the deal here. But we'll give you some facts about our illustrious sponsor, BW. And then from there you can take those little nuggets that we give you and mold them how you see fit and then kind of deliver your own ad read is however, you know, long or long-winded or short you want to make it. We've had all varieties on this on this podcast, but I'll take it off. BW. Tax, the best thing about them is that you're getting you're getting like a one-on-one interaction with a real-life human being. He's not going to put you on hold forever or make you talk to some chat bot or tell you

to call him back tomorrow or the next day. He's going to talk to you. He's going to find out what you need and he's going to take care of it for you. Yeah, I think I'll go a track that. I don't know that we've ever done on the show, but, you know, BW, I went to college with him at the Citadel. And at the Citadel, everyone's in the Corps of Cadets. And everyone has to choose an ROTC to study. You have to do a military science to credit hour course. And if you take this as a knock, I don't want you to, but I guess it's good for banter. But everyone knew the Army one's the easiest one to take. It's like if you go to the Marine one, it's like, well, if you go to the Marine one, if you're not signed up to be a Marine, they're just super mean to you. Right. And if you go

to the Air Force one, you can't be dumb. But the Army one, it's like, yeah, we get it. You guys are cadets and you got to take something, come take it. And it's most of the classes, there was some really good classes, but a lot of them were pitching you on the National Guard, right? If I look back now with my 38-year-old brain, it was a recruiting opportunity to get people that had an interest in military life to join the National Guard. But I said, I had to say, BW. Tax went to a military school, you know, lived the cadet life. The senior military college is much different than the server.

as we know, but he was a, you know, he did ROTC, the Army program. I mean, it does provide perspective, and he has talked to me a lot. You know, he's a dad, a husband, a father of three, a business owner, and he's like, man, when I deal with military folks, I like know how it all works because so many of my college buddies went into the service and he's like, and it's actually like really helped me help them with their taxes. So that's what I like about him. But with that, sir we'll let you do whatever you want i will and i and i did look at his website before so i had something prepared so i'll just i'll run with that um here we go i love there you go you know that old

line the only sure things in life are death in taxes who has time who has the patience who wants the hassle taxes shouldn't feel like you're going to die that's why you should choose bw tax LLC they help you navigate the complex world of tax and accounting through proactive planning and innovation. Fully paperless and tech powered, their software crushes the grunt work so their experts can focus on you, spotting problems, slashing costs, saving you time and money. Individual returns, no problem. S-courfs, IRS notices, no sweat. Whether it's tax preparation or planning, federal or state, BW has you covered. Call BW Tax LLC. Tell them the okay podcast sent you. That's BW. Tax. Smarter taxes, zero drama. I got to say,

sir, if we wanted to prove that you were a colonel and we're just a couple of majors that haven't been to school yet, you just did it. You were prepped. You were ready. Beautiful done. That's up there on the ad reads. And you even threw in the hard okay. So we don't we don't have to ask you for that one now. I was ready either way. Okay, I guess it, yeah, before we let you go, any questions for us? You got a lifting question burning. Anything you'd like to see us cover in the future? Yes, kind of both, actually.

Grant, thank you for asking. So I do have a question, a couple of questions here. I would like your guys' thoughts on landmine workouts as assistance exercise or what do you see at the utility because you're starting to see more gyms have that piece of equipment in there. I've done it before myself. And the way I look at a lot of this stuff, Grant, is I look at strength trainings, barbell training, everything else is either assistance exercise or it's kind of cardio, really to me.

But what are your thoughts on landmine workouts? Yeah. I have a landmine in my gym. It's an attachment on my Rogar 3. And we mainly use that. I have had clients over the years. There's two things that happen in, I say dudes, women too, but primarily dudes. Women tend to maintain range of motion better, but men will have like a scapula almost freeze.

So like one's like a shoulder will go all the way up and extend normally and the other one will like get really tight and lock up. or have had people with broken collar bones. But in any event, I use the landmine whenever I think that we need to do one-sided training. In general, I tell people, hey, if you're left sides, weaker than your right side, we load the barbed ball symmetrically and we bring the left side up to the right-side strength or whatever side it is and just continue on. But there are times, whether it's injury or range of motion or some kind of deal that I think that a landmine can be effective for someone to do an overhead press. I think the overhead press, I mean, I much prefer the overhead press to the bench press.

I'm a bench press fan. I do it. But I think the overhead press is drastically more functional and useful than the bench press. I don't think it's even close. The bench press allows you to use more weight because you're laying on the ground, but the range of motion and the ability to lock a barbell out overhead, over the middle of the foot, which keeps tons of mobility, flexibility,

and not to mention strengthens all the muscles of the shoulder girdle, I think is really, really beneficial. And sometimes the landmine can be useful. But to your point of cardio or strength training, I think a lot of people use landmines because it's like different and cool and easier and you know you load it and it's easy to bend your knees and you know get you know a push press into it

and so I do think there's some misgivings of like I would rather see you press you know 65 pounds as a grown man overhead standing upright than I would see you do I don't know 150 on a landmine. But I do think there's a place for it in terms of injury or, you know, working around something. I just wondered Jeff had something on that too before I asked.

I've got one. I have like a little like shed in my backyard where we've kind of turned into our own little like gym set up. We've got a landmine. And I don't bust it out a ton. And it's probably just because of the like we're kind of limited on space. so we don't really have a great spot to, like, get it set up. But I've used them in the past, like, at some CrossFit gyms and stuff like that that had them.

I enjoy them for, like, rows and stuff like that. If you're, like, over, like, T-bar row. They make some, like, attachments for those. I think those are really nice. If you don't want, like, a dedicated kind of platform to do those kind of T-bar rows, I think the landmine's a great way to kind of add those in, but then also have it kind of be a smaller footprint. And then, yeah, I've used it for like a lot of pressing, that sort of stuff.

And I think they're great. I can see in like the starting strength world. They're not being as much of a place for them. But I'm kind of more in like one foot in the CrossFit world, one foot in kind of the starting strength world. So I think they're great. Another question, you know, still on working out. I kind of mentioned, I think I mentioned some of my numbers to you grant. Like I'm feeling really good in the deadlift.

I'm now up to 450 on that. And overhead on that body weight, bench I'm at 300 and moving up. Squat, I still feel kind of stuck. And I think it's in part because when I first learned to squat, a squat in a high bar in high school because that's all they taught us. It's all we knew. So getting back into this and learning the low bar has taken some practice, especially getting, you know, getting a form.

So I kind of reprogram my squat. And so my question. basically is like with the deadlift I really when I found it I found what really pressing up from the floor meant and that made all the difference in my lift once I found that so I'm still kind of looking forward in the squad especially in the low low bar of like really knowing when I've achieved depth and I'm just kind of wondering am I feeling it in my hips it is at a certain point where it breaks I'm just wondering I'm more of a feel guy so that I guess that's my question if that makes sense Yeah, no, it does.

And it's a little bit, I'm trying to think of the best way to answer this. I mean, the main difference in the low bar squat is the use of the hips. And that sounds like I'm like reading a starting strength talking point, but I'm not, right? When you're in a high bar position, everyone tends to drive the torso out of the bottom to lift the chest. I often call it like opening the clam. So regardless of what your back angle is leaned over, you're trying to raise the bar up. Whereas in the low bar position,

you shouldn't really be thinking about the bar. The bar just kind of happens to be there. And when you're driving through midfoot, your focus is kind of at the fulcrum, which is your hip, and of driving that area, you know, your butt up, your hips for those to come up and the bar is going to come with it.

And that is, I will tell you this, I started lifting at the Citadel. I mean, I lifted in high school with my brother, but I started doing CrossFit in 2008, 7, a sophomore you're playing rugby with BW. And I did all the CrossFit style, you know, high bar squat, all that kind of stuff. Ripato wrote the CrossFit Journal at the time.

and I read all about the low bar squat and I tried to implement it but I couldn't and then when I would go to CrossFit gyms as they started to pop up in the East Coast everyone would just have me high bar and at some point after commissioning with Jeff and I were living together out here in Southern California I really committed to the high bar

and I did it for about three years and I'll never forget working with Paul Horn if you haven't read his book you should radically simple strength. He basically takes all the starting strength book and condenses it to, you know, 110 pages of like, hey, this is what you need to know. And then also, by the way,

novice linear progression doesn't work the whole time. So here's what you then should do. And here's a bunch of different options based off if you want to cut, if you want a bulk, whatever you want to do. But I'll never forget being in his gym and him coaching. me and I would go see him, you know, I might have even been a coach at this point, but I would still go see him to get my lifts looked at. And there was a day that he was like, on this day, you finally learned hip drive. And it was kind of like a bulb went off of like, oh, I'm not

cranking my chest up and lifting my back. I'm committing to leaning over. Everything that I've been trying to do for, you know, at that point, three, four years, but, but getting the hip to rise. And if you, have you, have you gone to Santana's gym there in Phoenix? I haven't. No. Yeah. I just, yeah. I mean, I, yeah, I mean, I want you to drive to California because we can, you know, hang out and lift, but I also know logistics are a thing. Santana's there. And it's probably. worth a session just to go in and be like, hey, these are my numbers. I'm struggling with finding depth and hip drive on the squat. Depth is if your heels are on the outside of your shoulders,

and I often tell people when I'm coaching them in person, I say, look at the seam of your t-shirt, right? Like there's a seam, every shirt, regardless of who makes it, it's made in China, US, whatever. There's a part where they put the seam that's on the lateral edge of the shoulder, and if put the center of the heels there and point the toes out, depth should really kind of fix itself if you're shoving your knees out unless you're being scared, which I doubt you are, right, especially with like an empty bar or a lighter weight. But if your heel and toe angle is set up out of the gate, I can get anyone in depth, right? Like anyone. And if you're getting tight if you're doing the Valciva,

bracing your abs, setting your back, you should feel a stretch reflex and you should almost automatically kind of stop so you're not going below parallel. Now if you're not taking a big breath air and not bracing your abs, now you could go into a bunch of flexion and go to too much depth. But most of that should be

kind of self-correcting. But I think for most people depth, you just got to yell at them. Hey, go deeper. Even if it's just the empty bar, right? It has nothing to do with it being heavy. But it's just like, nope, keep going, Ian, keep going, keep going, keep going. Okay, now drive up. The harder part to coach and for people to understand is how to lead with the hips out of the bottom. And I sell online coaching. We sell a Slack channel that has coaching, but I'll tell you there's nothing like in person.

Like I want you to sign up for everything that I sell because it's my business. But if you can, like call Bob Santana and be like, hey, I live in your neighborhood and Grant said I should just come do a session with you. and in person it's 10x right i mean you've been on many a teams call ian what's better being on the team's call or being in the room right it's in that's 100% applies yes no and i appreciate that because that's it's the lift that i know i can be very good at and right now i'm in that sort of mid three range and i know it could be more i mean i was a catcher in baseball i'm used to being in a squatting position and I can still get down there just fine no no limitations but it's just one of those that's been kind of alluding me a little bit just in terms of am i there am i not and and i think

you're right grant just maybe some coaching and somebody to say yep you're right there keep doing that or don't do that will be very helpful and sometimes that's all it is is we play these like huge mind games in lifting i mean i feel like some of my job as a coach as i've done this longer is like no brother you're fine like keep lifting yep it sucks it's hard nope you're fine like keep going my back hurt should i deadlift anyway yep you should uh and you know so sometimes that's why a coaching session can sometimes be helpful because you just get a validation or come out here visit your family all over orange county bring them all in we'll squat we'll deadlift and then we'll go eat some pizza or something you know and uh you can tell my wife hey it's it gets better you

you know, he won't deploy all the time. It's fine. Well, I definitely have a good Mexican restaurant recommendation for you if you've never been there. Oh, hit it. We need a little chow talk. Go for it. All right. So my favorite Mexican restaurant and all Southern California, and it's a small minor change is El Choro.

This is an El Chiro. El Cholo. What city? El Cholo. Oh. Cholo. Santa Monica or La Habra. I love the Lahabra location, but the original in in in Los Angeles off of Western is the original.

That's nothing touches that. Yep. La Habra's phenomenal. Oh, we, they open one here in Salt Lake City. It's like we, it's like the restaurant we can walk to from our house. It's like a 10, I mean, 15 minute walk. But yeah, yeah. And there's like, yeah, all the history of like the original location and stuff like that.

So I'm like, yeah, yeah. It's a solid spot. the ones in California are better than the one in Salt Lake City. Oh, this looks pretty cool. Yeah. It's got like, yeah, yeah. Yeah, it's got like the family vibe, like the sit down. Oh, cool.

No, yeah, I'll check that out. I go up to Santa Fe Springs a good bit. We do some warehouse stuff up there. So, yeah, right there, right there. Well, most of the time we say this, no one knows what we're saying, but you will. Are you going to save rounds or alibis? only thing would just be to ask you guys

wouldn't be right for me as an army officer not to ask you Marines especially know I got a few Marines listening to this right now what's your what's your favorite flavor crayon so I'm definitely cherry red I like the blue ones

it's always my favorite on the Marine Corps birthdays to send that to all my Marine buddies and set them a boxer. Yeah. Yeah, no, it's it's good. I took a photo a few months ago, right when I got home, and we went down to San Diego and, you know, they give my daughter crayons and she immediately like, you know, starts eating them. And so yeah, I took a photo and said, like breakfast or something. And yeah, everyone was like, oh, there. it is Marine eating crayons you know so yeah that's no I appreciate you

well sir we oh thank you yeah yeah we appreciate it we get some army guys that listen to the podcast as well I'd like to connect you with my brother the jag that might be useful we also appreciate the insight and obviously we'll keep in touch but thanks for coming on thank you gentlemen appreciate it God bless yeah yeah God bless yeah God bless. Appreciate it, sir. Good dude. Good dude.

Prepped. That was good. That was fun. Yeah. Is that the highest ranking? Oh, yeah. Yeah. Easy.

Yeah. Easy. By a long shot. I think we've been the highest ranking until now. Yeah. I think we've had no five on. So, dang.

Got the old curl on. Love it. That was fun. Yeah, good dude. Well, we definitely bumped our gums for a while. Should we start the show now? Yeah, let's start the show.

Okay, I'm going to start the closer for the Padres. Yes. What's his name? Matters. I don't know. I don't know. I'm going to look it up. Miller, Mason Miller.

Like I said, matters. Mason Miller. So I'm at the game. I'm with some guys from first team. We've had this game schedule for a long time. One of my buddies, Troy Campbell, as you guys know, his dad, dad,

far more supporter of the podcast than the son, but you know, great things come with age. But, you know, he's a Detroit fan. So Padres opening weekend

against Detroit. Troy wins the first two games. He got me, take me out to the ball game, Tiger shirt. I'm wearing it. I got my USS San Diego hat on. All the fans are confused.

I wanted to wear all Red Sox scar, but I didn't. In any event, tigers are down 3-0 goes into the 9th and the lights blackout at Petco Park and we're talking we kind of already know the game's over

we keep saying oh time to get the bats going but you know you kind of have that feeling 3-0-0 in the top of the night lights go off cell phone lights come on corn starts playing I would not have known it was corn the only thing I know about corn is that when I was in high school

a guy wore that to Bible study and the Bible study leader made him change his shirt with a community Bible church t-shirt. So I don't know if they're satanic or exactly what they're into. But we watch it and it was cool. Lights are off. Music's playing. Lights are flashing on and off.

And Troy's like, is this guy that good? I'm like, I don't know what's happening right now. But I like theater and this is fun. And then I got home that night. And the last three days, my every social media feed, at least my feeds, are just like that entrance, like, wow, so badass when, you know,

my Mason Miller walked out to this corn songs. Did you see it? It hasn't popped up on anything for me. Maybe it's just because I was there. But, man, I tell you that, like, what are those like LED, like stadium lights now or whatever it is that, like, switched from, like, the technology where they can, like, manipulate the color and, like, flash them on and off. that changed like stadium dynamics so hard.

So yeah, but like closer walkouts have just gotten like way. It was cool. It was cool. It was cool. And it was cool. And I didn't know what was happening. And I had zero buy in to either team. Yeah.

I mean, obviously I was hoping Troy's Tigers would win because he had buy in. I also kind of like San Diego. I was on the USS San Diego, you know. But yeah, it was cool. Okay. Second thing, baseball, besides that the Red Sox suck. Are you tracking that? this pitch thing, double tap the head, get a challenge?

I had, yes, yes. And then I also like saw a thing talking about how like the strike zone isn't like a set zone. It's like 36% of their height and then the width is 17% of their height. And it like starts. So it's like, man, poor umpires. Well, they so we're there and I can't remember if it was Padres or Tigers. but it's instant.

Oh, yeah. So guy taps his helmet. I don't know what's happening. Jumbotron shows the pitch coming in. They called a strike. It's a ball. It's a walk. Everyone cheers.

And then I saw the Yankees hate them. But like Joe Torrey called five in a row. And then on the fifth one, starts screaming at the up to do his job, still gets ejected. And it's like you would think, I think it's called, is it ABS? Yeah, yeah, the automated ball strikes, yeah.

Yeah, so it's crazy. And I think, is it every player gets two? I think it's every team gets too. Okay. And like, every player would be crazy. If you lose it, like, okay, but I think if you get it right, you get like, you don't. You don't lose any. Yeah.

Yeah. So, I mean, yeah, that's. It'll be interesting. I think I like, I think I like it. You like it? I mean, there is part of me. that like in any sport that the officiating

is like a human element and like human factors they're trying and what's crazy is how often they are right with their like balls and strikes or whether the guy stepped out of bounds in football or whatever it is

that I'm like that's pretty amazing like we don't ever give these guys credit but yeah I don't know how I feel about it I mean I I think I think like why Watching it, I like it. In general, I like technology. And it's like, oh, it makes things better.

But I kind of like listening to the sports fans from Insert City that are like, well, we had that bad call. And like, there's an element to me that like that's part of sports. Yeah. Yeah. Yeah. But I mean, it's definitely interesting. And then it's also like, okay, okay. Okay. Okay. Auburn. This pitch happens. It comes at 96 miles an hour. And then you're going to show me a video graphic that it's wrong. And it's like. And yeah. And the ones I've seen, like maybe they have, I don't know again.

It's pretty limited. I've been watching like the Braves, like 12 minute like condensed games. As one does. And like, man, the ones they get wrong are pretty close. and then like there's ones. No, it's like missed it by 0.8 inches. I'm like, man, that's a great pitch.

You're like, dang, okay, the pitcher hit his spot. Like, you should reward him like for that like, like Dana. Yeah.

So I don't know. I don't know. And it's like, did it's a sport like this is all just for fun in the end. Like does it need to be perfect? Like are they or is there going to be a part where they're like, oh, we don't need the empire behind home plate like.

I mean, I think that's what's next. Yeah. Yeah. And then you don't need the batter. You just have like a. Tesla robot. But you have Shohei Otani.

He's still out there. Yeah. You have him. Yeah, it's just drones and Shoahe Otani. All right. Any hot topics that we can't push to next week? Well, no, well, we don't have to push me next week.

I'm down. I'm guessing trucking prices got really cheap is what you put that in there for. I'm like, they're just giving away shipments. Can I get a discount? Can I get, let me tell you guys something. Okay. Let me, let me give you a little grants rant.

Everything costs money. Okay. I know you don't believe this, but everything costs money. So that means when you buy cardboard to put plates in, the cardboard gets made somewhere and then hold somewhere and then delivered somewhere and a forklift picks it up and puts it down. and it gets picked up by FedEx, UPS, you name it. Everything takes fuel.

And so, yeah, let's just say when you're moving 44,000 pounds of American iron around at a time, what do you think about the war in Iran? I think I've got to raise the prices of strength coat plates. No, I asked you about the war. That's all I'm talking about right now. I'm talking about the war also. talking about the war. Yeah, it's the story as old as time, price of oil,

which is still funny to me that we talk about it in barrels. Yeah, trucking prices, high, high. And it's crazy because it's like some companies, I don't know if they haven't caught up or if they like have their own. We usually, anytime we move anything, this could be less than truckload movement or a full truckload, which we move, you know, 10 a month. We vet about four companies.

And, you know, hey, I got 44,000 pounds, 27 skids going from, you know, slinger, Wisconsin to wherever. And you'll get, you'll get a range bigger than $1,000. Jeez. And so now I'm like, and trucking companies are the worst and the best in that they call you nonstop. Hey, it's Bobby from Minnesota. You got any loads coming?

And now I'm like, send them to all of them. Every guy that's ever called, give me 47 quotes because I want to see what I can do. And the range is wilder than ever. So yeah, trucking prices, there's a straight that is not straight. So my homeschool brain can't wrap my mind around it. But it's, ooh, doggie. If you don't own your strength coat plates, buy them now. Buy them now.

It's a threat. It's a threat. Line in the sand. It's a threat. All right. What else you got? I mean, I guess the rest we can kind of kick that can down the road because there's, Trey had a few in there.

Ooh, I do want to hear. I love that he was dropping topics, even though he knew he wasn't going to make it. I do want to hear about the slide for time zone calculations. Is that a slide in a brief? Yeah, we'll save that one. Okay, okay. I think we had run down memory lane real quick with Lou Laucadia. Who sent it?

Oh, yeah, you were sending me all the hits. Yeah, I was down there. For you, East Coast types, here's the thing about East Coasters. They think 90% of California, San Diego. and props to San Diego, I think you've branded yourself well, but they just think that 90% of California is San Diego and like 10% is California. And then they're like, oh, right, L.A. is there.

But there's like brackets. There's like Southern California. There's South California. There's Southern California. There's Northern California. There's Central California. I do my Jersey recap. But, yeah, I was in northern San Diego County, which I would call, in my mind, Jeff, there's Southern California, which is everything from the border of Mexico to the start of Camp Pendleton.

Yeah, for sure. That is Southern California. That's like as Southern as you can get. Then there's South California, which is like the start of Camp Pendleton, all. the way up to probably Long Beach. Okay, okay. Where Long Beach meets L.A.

Where Long Beach meets L.A. So you got like all of Orange County and you got, you could take this inland too. I'm okay with that. But then you have South California. L.A. is its own thing. It's totally own thing.

100%. 100%. And then you start to venture into central, Southern Central California. Okay. But I do think the difference between Southern California

and South California, in my mind, are very distinct. So I say, let's say, I was in Southern California where Jeff and I cut our teeth. You got Camp Pendleton, Oceanside, Carlsbad, Lucadia, Incinitas. Remember, Lucadia is a city of Incasnitas. That's right. Insanitas. Salonah Beach next. Delmar or Delmar Salonah Beach?

Do you throw Cardiff by the sea? Cardiff by the sea. See, there's a lot of hot takes. But anyway, I was down there, very beachy vibe. much different than Orange County. The burritos, dude, we stayed at like a resort, did the whole points thing,

and there was a burrito shop next door, and I went back to back to back. I love it. And I just forgot. And that's a whole different type of Mexican food. Like, whatever that is in Southern California, the way they make the burrito with the French fries in it. I actually didn't get the one with the fries in it.

My wife did. but like the the tortillas like a different texture oh man it was great yeah was there full late was there folate in those tortillas was it did they add me folic acid oh no no no no yeah we know these are pure these are these are from the last admin yeah um you know uh I did go to Luz records love that picked up a Johnny Mr. Midnight um I've listened to it one but like with my child awake. Yeah, yeah, yeah. And so like I've heard it.

It's a little more funky than I was anticipating. For sure. It's like a jam band kind of. A little bit. Yeah, yeah. There's a little funk in the, yeah.

I liked it, but I haven't like focused. Yeah, yeah. You know? Makes sense. But the sound overall is good. It's a little different than I expected.

But this is, he's kind of Jack Whiting it like this is him but he's pretending it's someone else or is he more George straight no not George straight who's the jumping guy the big jumping guy

early podcast Garth Brooks and yeah is it more of that? I think it's more I almost feel like it's more Jack Whitey in that like but almost like opposite because like Jack White went from like band

to kind of his own thing vice like sturgel being Churchill Simpson but now he's Johnny Blue Skies and that's Johnny Blue Skies is a band but yeah but I feel like this though he like

kind of want like he still wants to do some country stuff I feel like but like wants to also be able to do all the other stuff that he wants to do and not kind of be like well that new Sturgle Simpson album didn't sound like a Sturgel Simpson album he's like no Johnny Blue Skies could sound like anything like it's kind of its own unique thing. It was a little, it was a little psychedelic.

Yes. Yeah. Yeah. Okay. All right. Cool. I feel like if you hit some shrooms and turned on like Fox News, Iran clips, you could have a really good time.

Really good time. Hell yeah. Brother. All right. You guys see Brown's alibis? I got nothing else. Nothing else for the group. This podcast is brought to you by Mr. Helmet.

Green, grid iron, grid iron green. We did you a disservice today. sir, we didn't make our guest talk about it. I missed it in the opening rant. I was too focused on the nuclear plant in Orange County and I forgot. But if you need a helmet, go to green grid iron, gridiron green, Mr. Helmut, just click the link in the show notes and go get yourself a helmet. You can do a custom helmet. You can do your favorite team helmet. You can get it with a visor. You can get it without a visor. You get it without a visor. You're not my friend. Get it with a visor. Pay the assembly fee. Get that thing shipped to your house.

Excuse me. And as our guests said, this is brought to you by BWTax. BWTex, great guy better at taxes. Trey, you want to bring this thing down for a landing? Trey. That's you, Jeff. Oh, hey, appreciate y'all listening to episode 103. Three.

Well, it's literally on the top of the screen. It doesn't appear on our. Okay, Trey. Okay. Okay. Yeah, 103 of the Okay podcast. Okay. Auburn.

Auburn. Auburn. Auburn. Okay. Again, yeah, appreciate you to listen. If you're wanting to get it on more OK podcast slash Strength Coast stuff, go ahead. Click the link below. You'll see for the Slack.

Use code OK. Get you a little discount there. We've got a bunch of stuff going on in there. We're talking sports. We're talking Trey's perfect bracket in the sports. Perfect bracket. So far so good going into the final four. There's lifting. Until I head bottom. If you got, if you got videos you lift and you want to get them four and checked, we've got strength, Strength Coaches in there that can check them out and give you

some feedback on your lifts. Other than that, go give us a subscribe on YouTube. Right. We love seeing that. Follow us or subscribe to us through Apple, Spotify, wherever you get your your podcast sent to you. We'd love to have you. Leave us a review on there as well. Let us know how we're doing. We always like that. And then if you want to just check out the rest of our social media, go to www.

the okaypodcast.com. There's links there for all the social medias for the podcast. And then if you're interested in our individual social media as well, you can reach out to us and we'll get in touch to there. We might be a little busy with all our posting and being live and stuff like that. But we'll get to it when we can. Live on X right now. We are live on X. How many, how many people we got tuning in? Oh, yeah, let me check. Let me see here. Check the old let's see here. Okay podcast. Marker Rubio has to be everyone these days.

So it pops up. Let's see. We got one person. Wow. There we go. Hey, we appreciate all of our live viewers. But we've had 17 check in and out. Okay. Okay. There's that. Okay. Thanks for tuning in. We'll see you next time.