AO: ao_the-iron-cage
Q: Scarecrow
PAX: Boondocks, Flo, Friar Tuck, Training Wheels, Scarecrow
FNGs: None
COUNT: 5
WARMUP:

2 Rounds
Nakazuma Squats/OH Squat – 5
Standing Pigeon – 5 per side
Ham Rock to Reach – 3 per side
Butt Kicks – 20 total
High Knees – 20 total
Anton Ohno’s/Speed Skaters – 20 total

THE THANG:

Block 1: 2Total Rounds
Alt Fwd Lunge OH Hold – 30 sec per side
KB Swings – 30 sec
Rev. Front Rack Lunge – 1 min
Bent Over Row – 30 sec per side
Russian Twist – 30 sec

Mosey walk lap

90 sec AMRAP:
Plank Pike Jacks x 5
Broad Jump to Backpedal x 5

Mosey walk lap

Block 2: 2 Total Rounds
Push-ups x 30 sec
KB Goblet Squats – 30 sec
KB RDLs – 30 sec
KB Toe Goblet Squats – 30 sec
Bent Over Row – 30 sec per side

Mosey walk lap

MARY:

30 second leg hover

ANNOUNCEMENTS:
Book club
Discussion on Convergence
Prayers for Wheels’ friend who received terminal cancer diagnosis.

COT:
“You don’t need to manage your time; you need to manage your actions.”
– Brandon Mancine

In self-mastery, we talk a lot about time management. But time takes care of itself. It’s your actions that need managing, and that’s upon you.

Every man gets 24 hours. The difference between the ones who build something lasting and the ones who don’t. They guard every action like their future depends on it — because it does.

Scrolling is an action.

Complaining is an action.

Saying “yes” to something meaningless is an action.

The hours aren’t the enemy; the enemy is filling them with anything that doesn’t push you closer to your mission.

You don’t need to fit in more. You need to strip away everything that doesn’t move the needle.
Manage your actions, and time takes care of itself.

Closed with reflection on scripture “Be still and know that I am God”.

One minute of silent reflection and meditation.