AO: ao_the-iron-cage
Q: Scarecrow
PAX: Disco, Friar Tuck, Scarecrow
FNGs: None
COUNT: 3
WARMUP:

WARM-O-RAMA – Kick-off thought: You can’t go back and change the beginning, but you can start where you are and change the ending. – C.S. Lewis

1 Rounds

Imperial Walkers – 10 per side – in cadence

Sliding Squats – 5 per side – in cadence

Abe Vagoda’s – 5 per side – in cadence

Push up to Reach – 5 per side – in cadence

THE THANG:

Block 1: 2 Rounds

ISO Load Bulgarian Split Squat – 40 sec per side/20 sec rest

Push up to Alt Reach – 40 sec/20 sec rest

KB RDL – 40 sec/20 sec rest

KB Swing – 40 sec/20 sec rest

Mosey loop

Block 2: 2 Rounds

KB Squat Thruster – 20 sec (R)/10 sec rest

KB Bent over Row – 20 sec (R)/10 sec rest

KB Squat Thruster – 20 sec (L)/10 sec rest

KB Bent over Row – 20 sec (L)/10 sec rest

Block 3: 2 rounds

KB Standing Choppers – 20 sec (R)/10 sec rest

Mountain Climbers – 20 sec/10 sec rest

KB Standing Choppers – 20 sec (L)/10 sec rest

Mountain Climbers – 20 sec/10 sec rest

Mosey loop

Block 4: Change the ending (PAX pick fo exercises for a TABATA close) – 1 round

KB halos (Friar Tuck) – 20 sec (R)/10 sec rest

R arm KB clean and press (Disco) – 20 sec (R)/10 sec rest

KB halos (Friar Tuck) – 20 sec (L)/10 sec rest

L arm KB clean and press (Disco) – 20 sec (R)/10 sec rest

ANNOUNCEMENTS:
Book club voting to close this week. Get your votes in for the day.

2nd F lunch tomorrow at Nick’s (across from CSU track)

GORUCK takeover – 9/20

COT:
September 11, 2001, is etched in our collective memory — a day of loss, courage, confusion, and unity.

Each year, we pause to remember not just the tragedy, but the extraordinary bravery, compassion, and resilience that followed.

For many, 9/11 is personal. For others, it serves as a poignant reminder of how fragile and precious life is.

We remember. We honor. We carry forward.

The sky was blue, the world was ordinary — until everything changed in a single breath.

Some days divide history into before and after — September 11 was one of them.

We watched in silence, cried in disbelief, and aged in seconds.

We woke up expecting normal. We went to bed forever changed.

Smoke rose from the skyline, but so did courage.

That morning, we all lost something — and found each other.

There was no time to prepare—only time to respond. Heroes didn’t arrive later. They were already there.

Towers fell, but love did not. No words can hold the weight of that moment, but silence never forgets.

The dust settled. The grief did not. In the smoke, we saw shadows — some running away, some running in.

The world was shaken, but it never shattered. It wasn’t just New York, Washington, D.C., and Pennsylvania that were hit — it was all of us.

Every heartbeat paused. Then came the sirens. Even now, the sound of that morning echoes in our bones.

The day that broke our hearts also revealed their strength.

Discussion on how we can change our ending knowing we can’t change the past but can begin again.

Closed with a minute of quiet reflection and enjoying the nature sounds.