Date: 11/18/2021
AO: Gilchrist
QIC– Dimples
PAX: Tommy Boy, Pineapple, Slowhand, Count, Red Elephant, Hawaii 50
7 men got stronger today.
4 movements for 50 minutes in modified MURPH. PAX completed a 1/2 mile S&B around outer fence, then did ladder MURPH starting a 1 pull up x 2 merkins x 3 squats up to 10 pullup x 20 merkins x 30 squats, and then back down to 1 pull up x 2 merkins x 3 squats for total of 100 pull ups, 200 merkins, 300 squats, and covered over 2 miles. 3 total S&B around fence and 2 round of suicides on basketball courts due to time constraints.
- 1/2 mile S&B
- 1 pull up + 2 merkins + 3 squats…..2 pull ups + 4 merkins + 6 squats (up to 5 pullups)
- 1/2 mile S&B
- 6 pull up + 12 merkins + 18 squats…..10 pull ups + 20 merkins + 30 squats (up to 6 pullups)
- 1/2 mile S&B
- 9 pull up + 18 merkins + 27 squats…..5 pull ups + 10 merkins + 15 squats (down to 5 pullups)
- Suicides on basketball court due to time constraints (half-court)
- 5 pull up + 10 merkins + 15 squats……1 pull ups + 2 merkins + 3 squats (down to 1 pullup)
- Suicides on basketball court due to time constraints (full-court)
DONE – 6:14
COT:
Appreciate the 6 men showing up today for an impromptu Q. Going through my morning routine the daily devotional was on continuous improvement which aligned perfectly to the MURPH workout today. Here is a short excerpt focusing on getting 1% better each day, which compounds to 37 times better by year-end (check my math!).
Let’s define Continuous Improvement. Continuous Improvement is a dedication to making small changes and improvements every day, with the expectation that those small improvements will add up to something significant.
The typical approach to self-improvement is to set a large goal, then try to take big leaps in order to accomplish the goal in as little time as possible. While this may sound good in theory, it often ends in burnout, frustration, and failure. Instead, we should focus on Continuous Improvement by slowly and slightly adjusting our normal everyday habits and behaviors.
Strive for Continuous Improvement each and every day. Just think, if you get 1% better each day for one year, you’ll end up 37 times better by the time you’re done.
2 Chronicles 15:7 – But you, take courage! Do not let your hands be weak, for your work shall be rewarded.”
From the PAX: Tommy Boy plans his Tour de’ Tallahassee to visit all AO’s next week starting with Trinity, Pineapple busy with work, Slowhand reminiscing on high school basketball days as he sprinted the court and Hawaii 50 ventures down south for college visits with his daughter and prepares to be an empty nester.
ANNOUNCEMENTS:
- 11/19 Meadows – Guest Q
- 11/20 Cascades – Red Elephant (no burpees)
- 11/20 Bannerman – Count/Houdini
- 11/20 Southwood Ruck Event pre-Mobile Tough – Visa (2100 or 9:00PM start!