21 to Create a Habit…I don’t think so

AO: The Ridge

When: 01/22/2024

Number of Pax: 19

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly


Introduction

It was a slippery morning as a few men took off on an EC around Playa Vista & the sleet came down. The cars rolled in safely as we returned to the AO & the mummblechatter was strong as we circled up & got to work quickly with an emphasis on the disclaimer today.

Warm-O-Rama

WARM UP

  • Jog in place while go through: disclaimer, mission, principles, & credo
  • 21’s (SSH) – if do not finish the same then 3 burpees
  • Imperial Walkers – 11 IC
  • Good Mornings – 11 IC
  • Michael Phelps – 11 IC
  • Mountain Man Poopers – 11 IC

 

The Thang

THANG 1 – 21 to Create a Habit?

  • Grab a partner. Everyone performs the same exercise in the circle.  At the completion of the exercise doing 21 reps 1 partner farmer carries the 2 coupons while partner 2 runs the small loop.  The group stops when partner 2 reaches his partner.  The group performs the same exercise plus 1 additional exercise.  The routine continues with partner alternating & each stop adding 1 additional exercise.
    • Curls
    • Goblet Squats
    • Irkins
    • Rocky Balboas
    • Close Grip Chest Press
    • Straight Leg Dead lift

 

MARY (5 mins)

  • 21 LBCs single count
  • 21 flutter kicks IC
  • 21 LBCs single count
  • 21 American Hammers IC
  • 21 flutter kicks IC
  • 21 LBCs single count

 

Circle of Trust

Count – 19

AAR – PAX appreciation for keeping safety top of mind & modifications for exercises; we forgot CPR certified

Name O – all accounted for

Prayers – Gianna, the 12 year old girl who lost her life, along with the families that have been affected

Naked Man Moleskin

CoT

  • Some people say it takes 21 days to form a new habit while others deny that to be true & say it takes 4 to 6 months. Guess what I think both are wrong.  I think it takes 1 day to start a new habit.  The reason I think this is b/c of a book I read a couple years ago:  Atomic Habits.  In that book it described a concept known as “Stacking” & that is when the light bulb went off.
  • Habit stacking works b/c it is built on building new habits in addition to your current habits that are already built into your brain. You have patterns and behaviors that have been strengthened over years. By linking your new habits to a cycle that is already built into your brain, you make it more likely that you’ll stick to the new behavior.
    • After I pour my cup of coffee each morning, I will meditate for one minute.
    • After I brush my teeth at night, I will set out my workout clothes for the morning.
    • After I sit down to dinner, I will say one thing I’m grateful for that happened today.
  • This is when the magic can start to happen b/c once you have mastered this basic structure, you can begin to create larger stacks by chaining small habits together. This allows you to take advantage of the natural momentum that comes from one behavior leading into the next.
  • My call to you men is stop making excuses as why you cannot do something for 21 days or 6 months & start leading with a mind set that it only takes 1, 1 day, 1 habit, to change 1 life forever.

Leave a Reply