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Constant Elevation with Gabriel "gaberock" AvillaPositive Energy Activates CONSTANT ELEVATIONWelcome back Season 5 of Constant Elevation with Gabriel "gaberock" Avilla, the show for rising military and community leaders that seek to define the future. In this episode, I share a brief summary of what has happened since the end of Season 4 and why I decided to return. Catch up to all of my content at constantelevation.co!
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Main Site - http://www.constantelevation.co
YouTube - https://www.youtube.com/c/GabrielAvilla
Instagram - @gaberock012022-02-2715 min
Constant Elevation with Gabriel "gaberock" AvillaHow A First Impression Went SidewaysAs the saying goes, “You never get a second chance to make a first impression.” In this episode, I share my recent experience where my first impression with a senior officer went completely sideways. This event will go down as very formative for the rest of my career and how I will continue to grow as a leader. Every experience can be valuable, even the low ones, if you search for the right pieces and learn from your mistakes.
Support Constant Elevation: https://www.patreon.com/constantelevation2021-08-0818 minConstant Elevation with Gabriel "gaberock" AvillaStop Dropping These, Because They Aren't HotDespite what Uncle Snoop Dogg says, not everything you drop is considered hot. In fact, there are a couple of things you should avoid dropping as much as possible at work, else you’ll be considered an empty teammate who prefers to reminisce over the glory days instead of getting work done NOW. In this episode, I share my thoughts on a self-defense mechanism you may not be aware of and how to avoid embarrassing yourself.
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BUY my book “No Pressure”, SIGN UP for my newsletter, and stay connected to my content here: http://www.consta...2021-08-0110 minConstant Elevation with Gabriel "gaberock" AvillaSeason 4 Announcement!Excited to announce that Season 4 of Constant Elevation is launching in AUGUST 2021! Lots of the things going down in the lab and I’m looking forward to sharing all of it with you soon. Visit constantelevation.co (LINK IN BIO) and SIGN UP for my newsletter to be the first to know when new episodes are dropping...CAN’T STOP WON’T STOP!Stay connected to my content and SIGN UP for my newsletter here: http://www.constantelevation.coSupport the show (https://www.patreon.com/consta...2021-07-0101 minConstant Elevation with Gabriel "gaberock" AvillaNo Pressure...But Don't Screw Up (that AAPI Heritage Event) with 1Lt Keum Lee and TSgt Ferdy Hooper“True leaders don’t create more followers, they create more leaders.” In the final episode of AAPI Leaders Unmuted, I welcome 1Lt Keum Lee and TSgt Ferdy Hooper to the show to discuss their drive to lead quality AAPI Heritage Month events. We discuss the differences and similarities in how they planned and executed their AAPI Heritage events across an entire month, integrating off-base agencies to have an even stronger connection with the local community, and finally come up with a new idea to help build future leaders who will even further advance future AAPI Heritage events. It was an hon...2021-05-301h 00Constant Elevation with Gabriel "gaberock" AvillaAlphabet Aerobics: My Leadership Philosophy“Artificial amateurs aren't at all amazing. Analytically, I assault, animate things…” In this episode, I share my recent conversation with members of the Sigma Iota Epsilon chapter from the Air Force Institute of Technology, commonly known as AFIT. I open with my leadership philosophy known as Alphabet Aerobics, explain why this is different from my personal philosophy, and have some Q&A time with the audience of rising company grade officers. For further explanation of my leadership philosophy, check out Episode 7 here: https://constantelevation.co/podcast/my-leadership-philosophy-ep-7/Support Constant Elevation: https://www.patreon.com/constantelevation 2021-05-231h 10Constant Elevation with Gabriel "gaberock" AvillaThe Disparate Path of AAPI Men and Women with Col Trish Csank and Lt Col Bryan Wong“Stay true to yourself because there are very few people who will always be true to you.” In this next episode of AAPI Leaders Unmuted, I talk with Colonel Trish Csank and Lt Col Bryan Wong on “The Disparate Path of AAPI Men and Women.” We talk about our varied experiences in in being a solo AAPI or being surrounded by them and how that shaped our perspective, making sure any opportunities we have earned in our careers came through merit and not because we were the “token” AAPI male or AAPI female, and how neither label will ever be enough to...2021-05-161h 03Constant Elevation with Gabriel "gaberock" AvillaOvercoming Interminority Friction with Capt Kevin Cho Tipton and 1Lt Ayana Cole-Fletcher“Supporting another’s success won’t ever damper yours.” In this next episode of AAPI Leaders Unmuted, I talk with Captain Kevin Cho Tipton and 1Lt Ayana Cole-Fletcher on “Overcoming Interminority Friction.” We talk about their experiences in standing up to their peers who were exhibiting negative behavior between our communities, how AAPI and Black communities can use our common history to build ties instead of seed division, and what drives them to make positive changes between our communities. The Air Force is in good hands with leaders like them who are willing to help us all change for the better.2021-05-0957 minConstant Elevation with Gabriel "gaberock" AvillaNot Being Asian Enough with Captain Faliesha Yaeger and MSgt Ron Esposo“Owning our story and loving ourselves through that process is the bravest thing we’ll ever do.” In this next episode of AAPI Leaders Unmuted, I talk with Captain Faelisha Yeager and MSgt Ron Esposo on what it means to “Not Be Asian Enough.” We talk about our awkward experiences with interacting with other AAPIs, what are the common catalysts to the feeling of not being enough, and how we can elevate ourselves to stop being so divisive and start being more inclusive amongst our own.Recording of YouTube live stream: https://youtu.be/2x6AZvmwN5Q ...2021-05-0146 minConstant Elevation with Gabriel "gaberock" AvillaBreaking the Model Minority Myth with Colonel Trish Csank“Focus on sharing your story and affecting the people that are hungry for your light.” In this episode, I welcome back Colonel Trish Csank to kick off Asian American Pacific Islander Leaders Unmuted, a series of conversations to educate and inspire each other on the Asian experience. We discuss the Model Minority Myth, how it is harmful to all minorities, the dark side of trying to live up to unrealistic expectations, and why remaining true to yourself allowing others the same respect can yield optimal team results. Subscribe to my YouTube for more AAPI Leaders Unmuted content:h...2021-04-251h 10Constant Elevation with Gabriel "gaberock" AvillaSocial Media: The Land of Keyboard Warriors“Words are free. It’s how you use them, that may cost you.” In this episode, I cover my thoughts on the two-sided weapon that has shaped our collective communities: social media. Using social media is inevitable, but how you choose to act yourselves and react to others is something we can control. These thoughts also sparked my next upcoming project, AAPI Leaders Unmuted, which I’m really excited about. Support Constant Elevation: https://www.patreon.com/constantelevation Register for “Operation Elevate” and use the code “gaberock” for a $5 discount here: https://nictehacafe.ticketbud.com/operationelevate/c...2021-04-1618 minConstant Elevation with Gabriel "gaberock" AvillaSkills Don't Build Themselves“Don’t practice until you get it right. Practice until you can’t get it wrong. ” In this episode, I discuss the parallels between learning, training, and applying military and fitness skills. If you want to perform your best during real-world operations or game day, you need to put the sweat equity both in the classroom and during practice as well. As the five-time CrossFit Games champion Mat Fraser says, “Hard Work Pays Off.” Here we go!Register for “Operation Elevate” and use the code “gaberock” for a $5 discount here: https://nictehacafe.ticketbud.com/operationelevate/constantelevation Learn more about Ni...2021-04-1118 minConstant Elevation with Gabriel "gaberock" AvillaThe PME Mindset: Steady Makes The Day“Leadership and learning are indispensable to each other.” In this episode, I cover my approach to another round of Professional Military Education. These phases in a military career can be overwhelming at times and not always what you expect or want, so I provide my thoughts on how to make the most out of these experiences.Register for “Operation Elevate” and use the code “gaberock” for a $5 discount here: https://nictehacafe.ticketbud.com/operationelevate/constantelevation 2021-04-0418 minConstant Elevation with Gabriel "gaberock" AvillaBuilding a N.O.B.L.E. Community with Nicte Soto“Community means strength that joins our strength to do the work that needs to be done. Arms to hold us when we falter. A circle of healing. A circle of friends. Someplace where we can be free.” In this episode, I interview Nicte Soto, founder of Nicte-Ha Cafe, a military spouses community designed for driven individuals who want to continue developing their own personal and professional path while navigating the military lifestyle. We talk about her drive behind creating this community, her passion for empowering N.O.B.L.E. spouses, and the upcoming launch of her event “Operation Elevat...2021-03-2851 minConstant Elevation with Gabriel "gaberock" AvillaDon't let the New Normal be the Pathetic Past“Live in the moment. Don’t carry baggage from the past. Put that baggage in a history book and learn from it, but don’t carry it on your shoulder. You will feel lighter and be able to enjoy the present and the future.” In this episode, I share my advice on how we should see our recent adaptions as a mobile workforce as opportunities to shape the future and avoid returning to our inefficient past. You know I’m all about CONSTANT ELEVATION!2021-03-2120 minConstant Elevation with Gabriel "gaberock" AvillaBuilding the momentum of change and seeing it through“You can't build an adaptable organization without adaptable people--and individuals change only when they have to, or when they want to.” In this episode, I share my thoughts on approaching organizational change. This three-part cycle can be applied to any size team, it just takes deliberate leadership and teamwork to turn a bright idea into a reality that has long-term sustainability built-in.2021-03-1418 minConstant Elevation with Gabriel "gaberock" AvillaDifferent Tools, Same Leadership with Lieutenant Colonel Kyle Grygo“When the winds of change blow, some people build walls, and others build windmills” In this episode, I interview Lieutenant Colonel Kyle Grygo, a fellow cyberspace operations officer. We reflect on the early phases and challenges of accelerating the rollout of telework capabilities to meet the demands of the workforce, how these capabilities and more have shaped certain behaviors we may not want to give back, and what leaders should consider for their teams as the option to return to the workplace becomes more available.2021-03-0743 minConstant Elevation with Gabriel "gaberock" AvillaFreestyle Session 3“The strength of the team is each individual member. The strength of each member is the team.” In this episode, I freestyle across a few topics. I cover how to deal with the frustrations of teammates, the difference between knowledge and wisdom, and how my journey as a leader has multiple layers of depth.2021-02-2819 minConstant Elevation with Gabriel "gaberock" AvillaCoaching techniques to take from the gym and use at work“A good coach can change a game. A great coach can change a life.” In this episode, I show the parallels on how I coach in the gym and how I lead in the office. I share three techniques that work in both situations and how you can elevate your leadership game.2021-02-2121 minConstant Elevation with Gabriel "gaberock" AvillaThe One About My Recent Feedback“When you talk, you are only repeating what you already know. When you listen, you may learn something new.” In this episode, I share my recent feedback session that included some interesting and shocking perceptions of me as a leader. I’m not impervious to feedback nor do I claim to be perfect, but I know that remaining true to myself, both for good and bad, will help me keep my mind and my heart pointed in the right direction and forge a path I can uniquely claim my own.2021-02-1424 minConstant Elevation with Gabriel "gaberock" AvillaA different perspective on the first 90 days of command“The best ideas emerge when very different perspectives meet.” In this episode, I cover my top 10 recommendations for what incoming squadron commanders should and should not do during the first 90 days of taking command. I take an alternative approach and don’t present my ideas in chronological format, but rather focus on the different groups you will interact with daily and how to forge those relationships early. 2021-02-0727 minConstant Elevation with Gabriel "gaberock" AvillaReflections on the 2021 Baltimore Open“A goal is not always meant to be reached. It often simply serves as something to aim at.” In this episode, I reflect on my recent performance at the 2021 Baltimore Open. I talk about my mindset approaching my first weightlifting meet, how I performed, and why deliberately challenging yourself will help you become a stronger person.Iron Athletics WeightliftingRevival Fitness2021-01-3124 minConstant Elevation with Gabriel "gaberock" AvillaAvoiding Acedia“Take time to deliberate; but when the time for action arrives, stop thinking and go in.” In this episode, I discuss my recent encounter with the idea of acedia. I cover the various elements that drove to this encounter, how I will choose to overcome the feeling, and how I intend to find peace through deliberate thought and action. 2021-01-2422 minConstant Elevation with Gabriel "gaberock" AvillaFreestyle Session 2“The spirit of democracy is not a mechanical thing to be adjusted by abolition of forms. It requires a change of heart. ” In this episode, I let my mind and thoughts run via freestyle to address my current concerns with my former and possible current brothers and sisters in arms that decided to storm the capitol on 6 January. No set lesson or takeaway, just my thoughts on wanting to understand so we can heal together. LET’S GO!Support the show (https://www.patreon.com/constantelevation)2021-01-1719 minConstant Elevation with Gabriel "gaberock" AvillaListen, Learn, Help, Lead“A good listener is not only popular everywhere, but after a while, he gets to know something.” In this episode, I share my strategy for taking over a new team and seeking to earn trust early. Even when our team is physically distanced, I use the framework of Listen, Learn, Help, Lead to lay a foundation of communication and collaboration so the teams can continue to succeed.BUY my new book “No Pressure” and stay connected to my content here: http://www.constantelevation.co2021-01-1021 minConstant Elevation with Gabriel "gaberock" AvillaHope Is Not A Course Of Action“Hope is not a course of action.” In this episode, I kick off Season 3 of Constant Elevation by sharing my perspective on how I intend to tackle 2021. No resolutions or wishes on deck, just the drive to be a positive leader through my actions and not expecting hope to save the day.“No Pressure” by Gabriel Avilla is an authentic approach to leading within the most influential position an officer can serve in the Air Force: Squadron Commander. Don’t be another cog in the machine! Lead boldly and be the leader that you’ve always wanted to follow. B...2021-01-0316 minConstant Elevation with Gabriel "gaberock" AvillaThe Power of Stories and Staying Connected w/Captain Sabrina Torres and Captain Orlando Cabigas“Your story could be the key that unlocks someone else’s prison. Don’t be afraid to share it.” In this episode, I interview Captain Sabrina Torres and Captain Orlando Cabrigas, medical officers stationed at Joint Base Elmendorf-Richardson, Alaska. We talk about their grassroots response to addressing their Airmen’s need to talk about race and discrimination, how they seek to share the human side that we all have in common, and discuss some creative ideas to share our collective stories and strengthen the Air Force community.BUY my new book “No Pressure” here: http://www.constantelevation.co/2020-12-2036 minConstant Elevation with Gabriel "gaberock" AvillaDo you want to be right, or do you want to be happy?“Do you want to be right, or do you want to be happy?” In this episode, I talk about my internal struggle with this classic question. This isn’t a clear cut decision, and most of us have to overcome ourselves to make sure we are recognizing things we can change, things we can’t change, and the wisdom to know the difference. BUY my new book “No Pressure” here: http://www.constantelevation.co/shop 2020-12-1315 minConstant Elevation with Gabriel "gaberock" AvillaDiscipline > MotivationWelcome to episode 50! In this episode, I talk about a struggle all of us deal with: trying to stay motivated. In fact, I don’t rely on motivation to keep me going, because that feeling is too fickle for me to rely on. Instead, I rely on discipline. BUY my new book “No Pressure” here: http://www.constantelevation.co2020-12-0615 minConstant Elevation with Gabriel "gaberock" AvillaOpportunities > Excuses w/SMSgt Eddie Grant"If a window of opportunity appears, don't pull down the shade.” In this episode, I welcome back SMSgt Eddie Grant. We talk about maintaining productivity even in quarantine, overcoming fears to unleash your true potential, Eddie’s new creative endeavors, and always looking for opportunities around every corner. Be sure to stay and listen to his new song “RONA” at the end of the episode.Commercial music by: Dj Quads @ https://soundcloud.com/aka-dj-quads 2020-11-2554 minConstant Elevation with Gabriel "gaberock" AvillaAvoiding The Lieutenant Throat Punch w/Lt Matthew Banuelos“I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it.” In this episode, I interview Lt Matthew Banuelos, a fellow cyberspace operations officer. We talk about our digital origin story, the pros and cons to being a prior enlisted officer, early commander expectations of a Lieutenant, and the advantage of having fresh perspectives to tackle dynamic challenges. 2020-11-2341 minConstant Elevation with Gabriel "gaberock" Avilla"No Pressure" the Celebration, a Facebook Live eventIT’S A CELEBRATION! This episode is a recording of the last minute FaceBook Live event I arranged to celebrate selling out the entire first run of my book No Pressure in ELEVEN DAYS! I also announce the next phase of my book's release just in time for the holidays. LET’S GO!!!2020-11-1214 minConstant Elevation with Gabriel "gaberock" AvillaBuilding Trust One Conversation At A Time w/Colonel Billy Pope“A man who trusts nobody is apt to be the kind of man nobody trusts.” In this episode, I interview Colonel Billy Pope, Chief of the Future Operations Division at United States Cyber Command. We talk about his recently earned opportunity to serve at the next level of command, how to develop a culture of trust at multiple levels within an organization, and how academia has positively shaped his leadership style both as a student and as an instructor.Purchase my new book “No Pressure...But Don’t Mess This Up” here: http://www.constantelevation.co/shop 2020-11-0845 minConstant Elevation with Gabriel "gaberock" AvillaWe Fail and Succeed at the Margins of our Experiences“We Fail and Succeed at the Margins of our Experiences.” In this episode, I cover my recent experience of finally putting my hands on my new book, “No Pressure”, and what it meant to finally achieve this milestone. The road wasn’t always easy, but I stayed the course and am proud of my creation. I also cover some new experiences and challenges I’m preparing for in my continuous pursuit of constant elevation.2020-11-0116 minConstant Elevation with Gabriel "gaberock" AvillaFool Me Twice, Shame On Me“Fool me once, shame on you. Fool me twice, shame on me.” In this episode, I provide some reflections on feedback I received from mentors and peers on recent approaches to problems. Did I learn my lesson, or am I too proud of a leader to learn from them? Let’s go!This month’s sponsor is Classic Tales of Fright, a Virtual Halloween series from Davisson Entertainment out of Phoenix, Arizona. Daniel Davisson, an award-winning creator in his own right, is the visionary behind this idea to bring local performers from the Arizona theatre community to you as t...2020-10-2518 minConstant Elevation with Gabriel "gaberock" AvillaThose WELEAD.COMM Boys w/Lieutenant Colonel Tim Turner“No legacy is so rich as honesty.” In this episode, I interview Lt Col Tim Turner, the recently graduated commander of the 82d Communications Squadron out of Sheppard AFB, Texas. We talk about our origin story that goes back to being company grade officers in the 22d Communications Squadron (WELEAD.COMM!), why leaders need to get comfortable with delivering honest conversations, and how we are committed to making the Air Force better with every opportunity, either those that are provided or those that we forge ourselves.2020-10-181h 09Constant Elevation with Gabriel "gaberock" AvillaWhile We Are Here, Let’s Do The Right Thing w/Major Charles "Ski" Dobson“While we are here, let’s do the right thing.” In this episode, I welcome back Major Charles “Ski” Dobson. We talk about his upcoming opportunities heading into his second tour as a squadron commander along with being selected for Lieutenant Colonel, how we still have some work to do in regards to mentoring officers within the new promotion system, and why no matter what position we serve in, we need to always do the right thing and keep that same energy. This month’s sponsor is Classic Tales of Fright, a Virtual Halloween series from Davisson Entertainment...2020-10-1155 minConstant Elevation with Gabriel "gaberock" AvillaLead Boldly When No One Else Will“Leadership without risk is Management, and we don’t need more managers on our team.” In this episode, I provide my thoughts on a recent event at work where I took bold actions to drive progress in my organization and encountered some resistance to my tactics when I rocked the boat. Some people are just not comfortable with being uncomfortable, and I’m not one of them. Like David Goggins says, “I’m not crazy, I’m just not you.” This month’s sponsor is Classic Tales of Fright, a Virtual Halloween series from Davisson Entertainment out of Phoenix, Arizon...2020-10-0423 minConstant Elevation with Gabriel "gaberock" AvillaFreestyle Session 1“I bomb atomically, Socrates' philosophies and hypotheses can't define how I be droppin' these Mockeries, lyrically perform armed robbery…” -Inspektah DeckIn this episode, I don’t have a formal topic or agenda to cover, so I just freestyle some of the things currently going in life. A few work things, a few fitness things, a few community things, a few creative things. Always seeking to constantly elevate. 2020-09-2715 minConstant Elevation with Gabriel "gaberock" AvillaThe One about the 2020 Virtual ASC Conference“Accelerate Change Or Lose.” In this episode, I share my thoughts on the 2020 virtual Air, Space, and Cyberspace conference. I cover the keynote presentations from General Charles “CQ” Brown, Chief of Staff of the Air Force 22, CMSgt JoAnne Bass, Chief Master Sergeant of the Air Force 19, as well as other senior leader panels that cover topics that are important to advancing the Air Force.Be sure to PRE-ORDER my new book "No Pressure...But Don't Mess This Up", my unique perspective on being a genuine and authentic officer and squadron commander, at http://www.constantelevation.co/shop 2020-09-2045 minConstant Elevation with Gabriel "gaberock" AvillaSimple Rules For Success w/Sergeant Major (Retired), USMC, Greg Harting“Leadership is not a position or title, it is action and example.” In this episode, I interview Sergeant Major (Retired), USMC, Greg Harting. We talk about our origin story at USMC Command and Staff College, his three simple rules for success, and how leaders need to stop overthinking things and get out there and lead. 2020-09-1353 minConstant Elevation with Gabriel "gaberock" AvillaNo Pressure...But Don't Mess This Up“No Pressure...But Don’t Mess This Up.” On the one year anniversary of me launching my podcast, I congratulate all of the officers recently selected for the best job in the Air Force: Squadron Command, AND...announce the title of my upcoming book and give some insight to the upcoming release! I am excited to release my passion project from over a year and half of hard work and want to continue to inspire the next generation of leaders the Air Force needs.Visit constantelevation.co for more details!2020-09-0613 minConstant Elevation with Gabriel "gaberock" AvillaDealing With My Demons“If I got rid of my demons, I’d lose my angels.” In this episode, I get into my emotions and share with you some of the struggles I’m dealing with and how I’m choosing to not let them dominate me. All of us have different methods of dealing with stress, so let’s choose the positive ones and keep on elevating.2020-08-3020 minConstant Elevation with Gabriel "gaberock" AvillaTake A Look, It's In A Book“Books open windows to the world and have the power to transform lives.” In this episode, I cover some of the recent books I’ve read in my neverending journey to become a great leader. Some you may know, some you may not, but I’m always interested in finding those books that inspire me to become a more well-rounded leader that is open to any idea to make myself and my team that much better. Support the show (https://www.patreon.com/constantelevation)2020-08-2326 minConstant Elevation with Gabriel "gaberock" AvillaWe Drink and We Know Things w/Major Chris FoltzIn this (longer than usual) episode, I interview Major Chris Foltz, a fellow cyberspace operations officer stationed with me at Joint Force Headquarters DODIN at Ft Meade, MD. We cover our origin story, the challenges of balancing the core duties of being an officer versus your assigned specialty, the ingredients to being an effective staff officer, and how all of us will need to come to grasp on what we truly feel passionate about and how to find opportunities within the Air Force that can drive self-fulfillment and positive contributions to the mission at the same time....2020-08-161h 08Constant Elevation with Gabriel "gaberock" AvillaChallenge the Body, Strengthen the Mind“When you feel like quitting, think about why you started.” In this episode, I cover the two fitness regimens that on the surface couldn’t be farther from each other, yet both have tremendous impacts on making me mentally stronger: Running and Weightlifting. I talk about my origin stories in both sports, the mental benefits shared by both, and some smart ways on how you can get started in each path.2020-08-0820 minConstant Elevation with Gabriel "gaberock" AvillaThe C.Y.B.E.R. Leadership Philosophy with MSgt Ron Esposo“Don’t Just Talk About It, Be About It.” In this episode, I interview MSgt Ron Esposo, a former teammate from the mighty 673d Communications Squadron and co-founder of the Filipino-American Airmen group on Facebook, boasting more than 4,500 worldwide members. We discuss our origin story, the power of a global community through a shared culture that always makes you feel at home, and his personal leadership philosophy using the acronym CYBER that embodies his style and passion for getting the mission done but never forgetting the people are the foundation that makes the mission happen. Let’s go!2020-08-0152 minConstant Elevation with Gabriel "gaberock" AvillaWrite Like You're Running Out Of Time“Self-reflection is the school of wisdom.” In this episode, I cover a key component of my self-reflection practice: writing. I cover my personal beginnings with writing, the importance of writing professionally and the positive impact it can have with your teammates, and how I plan to continue to become a better writer. Sometimes you need to look back so that the view looking forward is even clearer. Support the show (https://www.patreon.com/constantelevation)2020-07-2615 minConstant Elevation with Gabriel "gaberock" AvillaThe Power Of The Iron Majors with Major Chris CarrWould you rather have a teammate that truly wants to do their job for the sake of the mission, or a teammate who is just going through the motions to advance themselves? In this episode, I interview Major Chris Carr, currently serving as a Foreign Affairs Officer at Headquarters Air Command, Royal Australian Air Force Base Glenbrook, New South Wales Australia. We talk about our origin story, the stigma of the non-selected officer and why we shouldn’t devalue their expertise, and how we need to recognize their unique position within the Air Force that can be a huge ad...2020-07-1946 minConstant Elevation with Gabriel "gaberock" Avilla2020 Performance Report DebriefAnother year goes by and another performance report drops. In this episode, I give you a debrief on my latest officer performance report and the associated feedback session with my supervisor. The summary is a great example of how a feedback session that covers both the professional and personal goals of a person can leave you motivated to remain a team player and keep working hard.2020-07-1225 minConstant Elevation with Gabriel "gaberock" AvillaWhere Is The Trust?If you are asked to sign a waiver by your leadership, chances are you being asked to accept full responsibility for your actions. But does your leadership have faith that you can take the right actions, or are actions being decided for you due to lack of trust? In this episode, I share my personal thoughts on how a perceived lack of trust within a team is actually damaging morale and building a false sense of comfort.2020-07-0922 minConstant Elevation with Gabriel "gaberock" AvillaHow Can You Solve A Puzzle Without All The Pieces?Leaders and Followers that strive for transparency and understanding have the foundational elements of an efficient team. In this episode, I cover the challenges of the “interpretation games”, which is when leadership only provides partial information to a problem and yet you are responsible for providing a full solution. This problem plagues hierarchy-based organizations like the Air Force, and I share my thoughts on how to overcome them both as a leader and a follower.2020-06-2813 minConstant Elevation with Gabriel "gaberock" AvillaSpend Your Time Wisely, Don't Let Time Spend YouThe most effective time management strategy for a leader is one built with the team in mind from the outset, not as an afterthought. In this episode, I cover six components of my time management strategy that keeps both my professional and personal lives well-balanced. This episode also has a video component, so if you’re interested in watching and listening to the episode, please watch on my YouTube channel:https://www.youtube.com/channel/UCFwlj6IeJHfF7G94-J9L29gSupport the show (https://www.patreon.com/constantelevation)2020-06-2123 minConstant Elevation with Gabriel "gaberock" AvillaThe Answer Is More Squats with Captain Danny CanlasIf you want to start your day right as a leader, start them with squats. In this episode, I interview Captain Danny Canlas of the Alaska Army National Guard. We talk about our origin story at 907 CrossFit, how serving as a fitness trainer within the military has carried over to building our confidence as leaders, how the CrossFit methodology is inherently inclusive and can build strong communities, and the appeal of fitness in strengthening both your physical and mental states. And we also put in some squats along the way.Support the show (https://www.patreon.com...2020-06-1434 minConstant Elevation with Gabriel "gaberock" AvillaLeading with Kindness and Compassion with Brigadier General Jimmy CanlasWhen taking a stand against racial injustice, the world will always need leaders that continue to lead with kindness and compassion. In this episode, I interview the Commander, 618th Air Operations Center, Brigadier General Jimmy “Vegas” Canlas. We talk about creating space to have difficult conversations that can empower people towards meaningful change, some of the best and worst advice he’s heard, and how he has maintained his personal and family values while ascending the ranks.2020-06-0742 minConstant Elevation with Gabriel "gaberock" AvillaStaying True When No One Is Looking with SMSgt Eddie GrantIt is easy to jump on a bandwagon once something is popular, but are you willing to step up for what is right when the outcome is unknown? In this week’s episode, I end the 2020 Asian American Pacific Islander Heritage Month with an interview with fellow Filipino-American Airman leader, SMSgt Eddie Grant. We talk about our digital origin story, his drive behind creating the popular Bebot Challenge videos, and how we need leaders to keep on doing the right things, even when no one is looking. Bebot Challenge Part 1 and Part 2Where to find SMS...2020-05-3158 minConstant Elevation with Gabriel "gaberock" AvillaLiving Fiercely Forward with Ashley JohnsFrom the great and powerful Bruce Lee, “Absorb what is useful, reject what is useless, add what is essentially your own.” In this week’s episode I interview Ashley Johns, entrepreneur and owner of Fierce Forward Jewelry and host of the Fierce Forward Podcast. We talk about our origin story and shared path on helping others, how important it is to maintain one’s sense of individuality even within the military, and easy steps one can take to develop their own self-awareness techniques to become a better person and leader. 2020-05-2431 minConstant Elevation with Gabriel "gaberock" AvillaPunching Doubt in the ThroatDoubt is a universal human feeling that we all encounter at some point, and I am no exception. As I sought out advice from a senior officer on my potential for promotion, I realized that my past contains repeat mistakes that may be indicative that I’m not ready. And then I punched that doubt in the throat. This week’s episode contains the one sentence that all of us need to hear so we can unlock our potential and not be buried by fear.Support the show (https://www.patreon.com/constantelevation)2020-05-1708 min
Constant Elevation with Gabriel "gaberock" AvillaDJ State of Mind with Lt Col Rory "DJ Tagg" TibbalsWhether you know it or not, there are some Air Force officers today who have superpowers. Like the power to move a crowd without speaking a word. In this episode, I interviewed the homie and fellow Air Force officer Lieutenant Colonel Rory Tibbals, also known around the world as DJ Tagg. We cover our origin story as young cyberspace operations officers, how his personal interests have helped him become a better leader with international impact, and how hard work can overcome any fears of pursuing the non-traditional path to success for an officer.Instagram - @DJTagg...2020-05-1030 minConstant Elevation with Gabriel "gaberock" AvillaIron Sharpens Iron with Marcus Ofoia-Stevens“The sport of weightlifting doesn’t build character, it reveals it.” In this week’s episode, I interviewed my weightlifting coach, Marcus Ofoia-Stevens, co-founder of Iron Athletics Weightlifting Club. We cover our origin story at CrossFit 808, how the mind of a weightlifter differs from the average athlete, and how being a coach within the sport of weightlifting has a direct correlation to being an effective leader that stays focused on unlocking the potential of their athletes.
Where to find Iron Athletics Weightlifting Club
Programming/Remote Coaching - https://www.patreon.com/IAWLC
Instagram - @ironathletics_weightlifting and @ofoia...2020-05-0248 minConstant Elevation with Gabriel "gaberock" AvillaCan't Stop Won't StopStaying focused as a leader is crucial to the success of your team. It’s easy to get distracted by worrying about how your ideas could be perceived or let a small mistake hinder overall progress. It takes strength and humility to stay the course and continue to be a leader when others seek comfort in the day to day monotony with no real progression. With the help of a throwback jam, I share my three tips on how I inspire and work with those around me to stay focused on what matters the most. Because we "Can’t Stop...2020-04-2614 minConstant Elevation with Gabriel "gaberock" AvillaLeaders don't have to be right, they have to get it right: a conversation w/Colonel Trish CsankLeaders are expected to deal with various amounts of pressure at any given moment, and what matters most is how you handle it at that moment. In this week’s episode, I welcome a leader I’ve seen successfully deal with pressure from small to large and everything in between. Colonel Trish Csank is the Wing Commander of 673d Air Base Wing, Joint Base Elmendorf Richardson, Alaska. We talk about our origin story, how she works hard to avoid burnout so she can stay focused on leading a massive team, the power of the diversity of thought, and how true...2020-04-1957 minConstant Elevation with Gabriel "gaberock" AvillaSocial Connecting with the CCF CrewSocial Connecting > Social Distancing. In these trying times where we must take a pause from our normal interactions with each other, Team CCF continues to stay connected and share some laughs. On this episode, I chat with fellow CCF teammates Matt Titman, Ashley Merola, and Victor Villegas on how much we miss our CCF teammates, how we are fitting these gains in but it’s just not the same, and how we can’t wait until we can be back in the box. This is a great example of a community built on shared misery...but we can’t wait t...2020-04-1441 minConstant Elevation with Gabriel "gaberock" AvillaChanging mindsets through powerful words with Dr Chris StasikDr. Chris Stasik is first and foremost my brother-in-law. He is also a leading pathologist in Phoenix, Arizona and is affiliated with multiple hospitals in the area. In addition, Chris is a CF-L1 Trainer and Head Weightlifting Coach at Wildfire CrossFit. In this episode, we reminisce on our shared origin story with CrossFit, how his experience in developing as an athlete and coach has positively influenced his leadership mindset and professional career, and how Wildfire CrossFit is persevering through the COVID-19 pandemic and keeping their community together. Learn more about Chris and Wildfire CrossFit at http://www.w...2020-04-1237 minConstant Elevation with Gabriel "gaberock" AvillaIs firing an underperformer the right solution?A teammate of mine recently posed this question to me: “What should a leader do when everyone knows a teammate isn’t performing at the level they should? Is firing them the right answer?” This turned into a great conversation and mentoring moment that I wanted to share on this episode. Leaders don’t go for what’s easy, they go for what’s right.2020-04-0615 minConstant Elevation with Gabriel "gaberock" AvillaTake Action Today To Make Tomorrow Even Better with Dustin ThibodeauxSocial Distancing can be your opportunity to build a strategy to prioritize the important things in life and really understand your “Why”. My guest on this episode is Dustin Thibodeaux, owner of Tailored Flow, a holistic lifestyle coaching service based on nutrition, fitness, and so much more. We talk about our origin story at CrossFit 808, how nutrition can be foundational to living a full life, the distractions that are holding people back from their true potential, the ingredients to finding your true self, and so much more. Website - https://tailoredflow.mykajabi.com/Faceb...2020-03-2851 minConstant Elevation with Gabriel "gaberock" AvillaThe Hard Knock Military Brat Life Pt 2 with Lana AvillaThis episode is part 2 of 2 and features a self-nominated candidate for the best child in this family: my daughter Lana. In this episode, we talk about what she misses during COVID-19 social distancing, how moving so often gets even harder as a high school student within a military family, and the different nerd adventures we’ve experienced together. She’s a positive example of a military brat and a very creative artist that I should probably have on the show more often.2020-03-2220 minConstant Elevation with Gabriel "gaberock" AvillaThe Hard Knock Military Brat Life Pt 1 with Benjamin AvillaThis episode is part 1 of 2 and features a very special guest: my son Benjamin. On this episode of Constant Elevation, we talk about how he feels about staying home from school due to COVID-19, the pros and cons of constantly moving, and how he tries to make the best out of being so far away from family. Being a military brat isn’t the easiest life, but I’m glad we can still share a laugh and look forward to our next adventure as an ohana. 2020-03-2221 minConstant Elevation with Gabriel "gaberock" AvillaLevel-up your Leadership with Captain Russell Lewis - Ep 11This week’s guest is Captain Russell Lewis, a motivated Air Battle Manager and co-founder of Higher Level Leadership. We talk about what it means to have a tattoo as an officer in today’s workforce, a key attribute that company grade officers look for from their senior leaders, and share stories on what leaves lasting impressions on the next generation of leaders. Russell’s YouTube Channel - “Russ TV”2020-03-1542 minConstant Elevation with Gabriel "gaberock" AvillaLeadership as a Domain: a conversation w/Colonel (ret) Jon "Big Dogg" Rhone - Ep 10On this week’s episode I have yet another interview, this time with a fellow podcast host, coaching consultant, and most importantly, a leader seeking to improve the Air Force. I’m excited to have Jon “Big Dogg” Rhone on the show to talk about his platform Leadership as a Domain and his recent feature as a guest speaker at the 2020 Air University Leadership Education Development Experience. Check out his podcast "Leadership as a Domain" and his website http://www.theleadershipdomain.comSupport the show (https://www.patreon.com/constantelevation)2020-03-0840 minConstant Elevation with Gabriel "gaberock" AvillaTime - the one resource you can't make more of - Ep 9Fortune and fame are two currencies that many of us have different approaches to consistently make more of. But there is one resource that we can’t make more of: Time. A fulfilled life is one spent on the thing we value the most, so you need to make sure you spend your time wisely. This week’s episode covers how I blend my personal and professional priorities into one cohesive time management strategy.2020-03-0117 minConstant Elevation with Gabriel "gaberock" AvillaAre you an Insider or Outsider? - Ep 8Challenges within an organization are constant, but how you approach them will separate you as a leader or as an observer. This episode provides insight into the challenges I have ahead of me as I take on a new job and how I will implement my plan of action to bring the team to new heights. 2020-02-2315 minConstant Elevation with Gabriel "gaberock" AvillaMy Leadership Philosophy - Ep 7Every leader should have a defined philosophy that can be quickly delivered to teammates in order to level set expectations and serve as a foundation for conversation and shared ground. Your leadership philosophy should be informed by your experiences and thoughts and be unique to YOU. My leadership philosophy continuously evolves based on what I learn and experience and I share them with you here in the form of “Alphabetical Leadership”.2020-02-1623 minConstant Elevation with Gabriel "gaberock" AvillaMAFO Conversation w/Colonel Jaron "JRoux" Roux - Ep 6I’m excited to have Colonel Jaron “JRoux” Roux on this week’s show. He currently serves as the Vice Commander, 380th Air Expeditionary Wing, Al Dhafra Air Base, United Arab Emirates. We talk about the origins of the Minority Air Force Officer group on FaceBook and how diversity within senior leader ranks can increase the development of future leaders across all ranks. JRoux’s leadership style is a breath of fresh air that our Air Force needs and I look forward to learning more from each other as we continue to lead in only the way we can: genuinely...2020-02-091h 13Constant Elevation with Gabriel "gaberock" AvillaDealing with Stress and Death - Ep 5Even in the darkest times, the sun in all of us can rise to light our hearts if only we get out of our own way. This week has been a long and heavy one, but I got through it with the help of everyone around me. This episode covers how I dealt with stress at work and how the loss of loved ones can bring us even closer together.Support the show (https://www.patreon.com/constantelevation)2020-02-0218 minConstant Elevation with Gabriel "gaberock" AvillaTrain Smarter For Your Military Running Test - Ep 4Love it or hate it, running is a part of military life. All of us have the responsibility to meet the physical standards of serving in the military. However, injuries due to emphasizing volume over technique and poorly designed training programs results in lowered readiness. Instead of just putting in mindless mileage, this episode shares my strategy on how to train smarter for your military running test. 2020-01-2616 min
Constant Elevation with Gabriel "gaberock" AvillaAloha ʻĀina - Ep 3Aloha ʻĀina is Hawaiian for “love of the land”, and on this episode I share the background on why I chose to clean up my neighborhood and the small tactics I employ to reduce my overall eco-footprint. II hope this episode inspires you to know that even small actions can have a large impact, and all it takes is a little bit of Aloha.Support the show (https://www.patreon.com/constantelevation)2020-01-1618 min
Constant Elevation with Gabriel "gaberock" AvillaImproving the Officer ranks: Air Force Promotion Zones and Army BCAP - Ep 2Talent Management amongst the officer ranks is a continuous process that must evolve if we are to retain and maintain a healthy military. In this episode, I share my thoughts on the Air Force’s initiative to eliminate the Below-The-Zone program and transition towards a more merit-based program, as well as the Army’s Battalion Commander Assessment Program initiative that seeks to expand the calculus on selecting the right personnel for arguably the most influential position within their service. 2020-01-1627 min
Constant Elevation with Gabriel "gaberock" AvillaThis is Constant Elevation - Ep 1Exit Breaking Red...Enter CONSTANT ELEVATION, the show for rising military and community leaders that seek to define the future. I am your host Gabriel “gaberock” Avilla, and on our very first episode, I’ll cover why I decided to rebrand, what I’ve previously created under Project Rise and Breaking Red, and what to look forward to under the new banner of Constant Elevation. LET’S GO!Support the show (https://www.patreon.com/constantelevation)2020-01-1618 minConstant Elevation with Gabriel "gaberock" AvillaWhy The Bullet Journal System can help you win in 2020 - Ep 20Happy New Year! With 2020 already started, stop wasting time and get your sh!t together. The Bullet Journal system is the method I’ve used for over a year and will continue into this decade to organize my personal and professional lives. The tagline on their website summarizes the system best: “Track the Past, Order the Present, Design the Future.” I cover how I use the system and the three benefits everyone can take advantage of as we start the new year. 2020-01-0122 minConstant Elevation with Gabriel "gaberock" AvillaAir Force Career Planning: A Game of Chess - Ep 19Self-admitted: I’m not a good career strategist. Fortunately, I’ve worked for great supervisors throughout my Air Force career and use career planning tools to keep me on track for upcoming opportunities. This episode shares my faults, lessons learned, and recommendations to help you develop an efficient Air Force career planning strategy. Don’t spend too much time worrying about the plan. Instead, focus on executing the plan and work hard to rise to your potential.2019-12-2221 minConstant Elevation with Gabriel "gaberock" AvillaYou Deserve What You Tolerate - Ep 18“You deserve what you tolerate.” This simple yet powerful phrase reminds us that as leaders we are constantly in positions to positively shape our teams. The actions and non-actions of ourselves and how we hold our teammates accountable to the established values and culture of the team at large are too important to be ignored. Lack of positional authority is not an excuse either. As a leader seeking to constantly elevate, your actions and non-actions will constantly shape your teammates and influence the path of mission success. 2019-12-1519 minConstant Elevation with Gabriel "gaberock" AvillaThe Follower x Leader Dynamic - Ep 17The dynamic between being an effective Follower or Leader is something that must be approached with a team-based and humble mindset. Organizational hierarchies exist for a reason, yet the day to day encounters we have with each can offer opportunities for us to evolve past that model and leverage optimal relationships that drive effective mission accomplishment. 2019-12-0817 minConstant Elevation with Gabriel "gaberock" Avilla2019 Debrief: Project Rise and Breaking Red - Ep 16Debriefing, or the process of analyzing the effectiveness of a recent mission, is an invaluable process of continuous learning. On this episode, I debrief both my website ProjectRise.co and Breaking Red Podcast over 2019 and share my thoughts on how I will continue to create and produce content to better serve my small but growing audience.2019-12-0121 minConstant Elevation with Gabriel "gaberock" AvillaWhen Winning is a Problem - Ep 15Can a “winning” mindset be the cause of team tension or a sign of a selfish leader? Listen to my thoughts on why winning isn’t everything...unless I am running a CONTEST where you can clearly win! Seriously, stay until the end to see how you can be a winner this holiday season.2019-11-1714 minConstant Elevation with Gabriel "gaberock" AvillaHot 3.2 - Formal Training Sucks, Crisis Leadership, and Creating Opportunities - Ep 14Another Hot 3 Episode! This time I share my thoughts on why formal leadership courses suck, the core of crisis leadership, and overcoming fear to create opportunities.2019-11-1021 minConstant Elevation with Gabriel "gaberock" AvillaAre you a Stress Fountain or Stress Sponge? - Ep 13Are you a Stress Fountain or a Stress Sponge? Find out in this episode, along with ways to introduce the concept with your teams and lead them through stressful situations and towards success.Support the show (https://www.patreon.com/constantelevation)2019-11-0319 minConstant Elevation with Gabriel "gaberock" AvillaLeading with Honesty - Interview w/Darrel Wang - Ep 12Being an honest leader is important in today’s dynamic work environment, but those efforts can get lost in the daily grind. Darrel Wang is a former Airman and full-time leader that shares his experiences and honest approach to developing rising leaders, both in the military and in the gym. Learn more at www.darrelwang.com and follow his journey at @darrelwg2019-10-2731 minConstant Elevation with Gabriel "gaberock" AvillaWork/Life Balance is Bullsh!t - Ep 11Achieving Work/Life balance is a difficult challenge all of us must deal with...but I think the overall concept is bullsh!t. This episode offers my counterstrategy where you don’t have to sacrifice anything and continue to rise as a leader.Support the show (https://www.patreon.com/constantelevation)2019-10-2021 minConstant Elevation with Gabriel "gaberock" AvillaHot 3.1: Tactile Productivity Tactics - Ep 10Technology isn’t always a given solution to better productivity at work or in life. This episode reviews three “Tactile Productivity Tactics” that unplug you from inefficiencies and help drive yourself and your teams towards purposeful and meaningful success. And Fanny Packs, because they are so...damn...practical.2019-10-1318 minConstant Elevation with Gabriel "gaberock" AvillaFitness: A Core Element To Forging A Successful Leader - Ep 9A disciplined fitness regime is a core element to becoming a successful military leader. This responsibility is yours alone to bear, and you must push yourself and others to stay on the disciplined path towards mission accomplishment and always being ready for the fight.2019-10-0622 minConstant Elevation with Gabriel "gaberock" AvillaHot 3: Managing Expectations, Effective Criticism, and a Convenient Distraction? - Ep 8The “Hot 3” format is where I will quickly tackle three community-provided topics in one episode. Topics on deck for this episode include Managing Expectations, Effectively Using Criticism, and is the I-word a Convenient Distraction? 2019-09-2922 minConstant Elevation with Gabriel "gaberock" AvillaThe One about the 2019 ASC Conference - Ep 7I attended Day 2 of the 2019 Air, Space, and Cyber Conference hosted by the Air Force Association at the National Harbor in Maryland. This was my first time attending the conference and I hope to return in the future. After marinating on the subjects covered on the panels I attended, here are my reactions and thoughts.2019-09-2547 minConstant Elevation with Gabriel "gaberock" AvillaIts only a lot of email if you read them all - Ep 6Being able to focus within the workplace has become more and more difficult due to collaboration being emphasized through open plan offices and technology that allows multiple avenues of communication. If productivity is the goal, how can you streamline your workflow so you can deliver Quality over Quantity? In this episode, I cover three easy tips to maximize your efficiency and become a more productive leader. Visit projectrise.co to download your FREE Time and Task Management Guide so you can optimize your efficiency so you can spend the right time on the right tasks....2019-09-2218 minConstant Elevation with Gabriel "gaberock" AvillaWe're not crazy, we just aren't you w/ "Ski"Dobson - Ep 5Our guest on this episode is Charles “Ski” Dobson, a fellow graduated squadron commander that shares my passion for leadership and was the spark that ignited the start of the Breaking Red Podcast. We talk about one of our favorite books, “Can’t Hurt Me” by David Goggins, and how the message of being a leader who is honest with themselves and honest with their teammates can truly make a positive impact. The Air Force needs leaders that aren’t afraid to remain themselves and deliver the hard truth when necessary. This technique isn’t comfortable for most, which is why those w...2019-09-2127 minConstant Elevation with Gabriel "gaberock" AvillaProject Rise and writing an unofficial book about Squadron Command - Ep 4Breaking Red Podcast is a natural extension of my website, projectrise.co. The website was formed as my blog to capture and share my thoughts on leadership, of which culminated into the personal challenge I set for myself to write an unofficial book about successful squadron command. This episode explains the vision behind my goal and how the Breaking Red Podcast will become an integral part of the book and Project Rise.2019-09-2016 minConstant Elevation with Gabriel "gaberock" AvillaThe Intro - Ep 1Welcome to the Breaking Red Podcast! I am your host Gabriel "gaberock" Avilla and thanks for tuning in. In this episode, I explain the genesis of why this podcast needs to be in this universe and why I am so passionate about forging the "Leaders We Need" and defining the future. This is just the beginning! #BreakingRedURL - http://www.breakingredpocast.comFacebook - http://www.facebook.com/breakingredpodcastYouTube - Search for "Breaking Red Podcast"Instagram - @gaberock01Intro MusicTitle: Born ReadyAuthor: Flex Vector2019-09-1513 minConstant Elevation with Gabriel "gaberock" Avilla#DBAA - Ep 3Developing a leadership narrative that is easily understood in a multi-generation workplace is tough. How can all of us understand and attach to a singular idea or value that is easy to grasp? Enter #DBAAURL - http://www.breakingredpocast.comFacebook - http://www.facebook.com/breakingredpodcastYouTube - Search for "Breaking Red Podcast"Instagram - @gaberock01Intro MusicTitle: Born ReadyAuthor: Flex VectorSource: https://flexvector.bandcamp.com/License: https://creativecommons.org/licenses/by-nc-sa/4.0/Support the show (https://www.patreon.com...2019-09-1515 minConstant Elevation with Gabriel "gaberock" AvillaThree buzzwords you need to stop using NOW - Ep 2Buzzwords can be a double-edged sword when overused in the work place. There is clear difference between aligning your leadership towards common goals through genuine interaction versus repeating words without any personal application. I explore three current buzzwords that I believe are played out and how to lead without using them explicitly. #BreakingRedURL - http://www.breakingredpocast.comFacebook - http://www.facebook.com/breakingredpodcastYouTube - Search for "Breaking Red Podcast"Instagram - @gaberock01Intro MusicTitle: Born ReadyAuthor: Flex VectorSource: https://flexvector...2019-09-1520 minConstant Elevation with Gabriel "gaberock" AvillaPreviewOfficial launch on 15 Sep...stay tuned!Intro MusicTitle: Born ReadyAuthor: Flex VectorSource: https://flexvector.bandcamp.com/License: https://creativecommons.org/licenses/by-nc-sa/4.0/2019-09-0600 min