Wednesday, 27 January 2021


**“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams**

How does an echo start?

With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise.

The misnomer is that a big life shift requires the “loudness” to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention.

Disciplined intention is everything. And we just need to start.


"4th Down"


24/18 Calorie Row

24 Alternating Dumbbell Snatches (50/35)

24 Thrusters (75/55)

Rest 4 Minutes


18/14 Calorie Row

18 Alternating Dumbbell Snatches


18 Thrusters (75/55)

Rest 4 Minutes


12/9 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (75/55)

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