AO: ao_the-iron-cage
Q: Scarecrow
PAX: Disco, Bunsen, Matlock, Scarecrow
FNGs: None
COUNT: 4
WARMUP:

WARM-O-RAMA – The true soldier fights not because he hates what is in front of him, but because he loves what is behind him – GK Chesterton

Glute Bridge x 10

Deadbug x 10/side

Inchworm to Push-up x 5

Al Gore x 60 sec.

THE THANG:

Suitcase March x 30 sec – L/R – 30 sec rest between side and exercises

Hike Pass Position x 30 sec – L/R – 30 sec rest between side and exercises

Single Arm Racked Hold x 30 sec – L/R – 30 sec rest between sides and exercises

Hike Pass Position to Deadstop Clean – 60 sec – L/R – 30 sec rest between sides and exercises

Hike Pass Position to Swing – 30 sec – L/R – 30 sec rest between sides and exercises.

Hike Pass Position to Deadstop Clean – 60 sec – L/R – 30 sec rest between sides and exercises

Hike Pass Position to Swing to Hand to Hand Switch – 30 sec – L/R – 30 sec rest between sides and exercises

Hike Pass Position to Deadstop Clean – 60 sec – L/R – 30 sec rest between sides and exercises

Hike Pass Position to Swing to Hand to Hand Switch – 30 sec – L/R – 30 sec rest between sides and exercises

Complex Review – Hike Pass Position to Swing x 5 to Clean x 5 to Press x 5 to Hand to Hand Swing – L/R – 30 sec rest between side and exercises

Kettlebell Tabata Workout

Complex – Hike Pass Position to Swing x 5 to Clean x 5 to Press x 5 to Hand to Hand Swing – L/R – 40 sec on, 20 sec rest between side and exercises

Complex – Hike Pass Position to Swing x 5 to Clean x 5 to Press x 5 to Hand to Hand Swing – R/L – 30 sec rest between side and exercises

Complex – Hike Pass Position to Swing x 5 to Clean x 5 to Press x 5 to Hand to Hand Swing – L/R – 40 sec on, 20 sec rest between side and exercises

Complex – Hike Pass Position to Swing x 5 to Clean x 5 to Press x 5 to Hand to Hand Swing – R/L – 30 sec rest between side and exercises
MARY:

Flutter Kicks – 4 count x 25

American Hammer – 4 count x 20

ANNOUNCEMENTS:
COT:

Bounced Check

“Well done is better than well said.”
– Benjamin Franklin

Every time you say, “I’ll get that to you” or “I’ll follow up next week,” you’re cutting a check. The only question is — will it bounce?

Most guys don’t mean to flake. They forget. Or get busy. Or move on to the next thing. But none of that matters to the person you left hanging.

You said you’d do the thing? You got to do the thing — even though it’s not actually about doing the thing.

It’s about integrity.

A man who habitually breaks his word doesn’t just lose trust — he loses himself. Confidence fades. Doubt takes over, not from lack of strength, but from lack of self-respect.

If you don’t take your word seriously, no one else will either.

Do you follow through with your follow-up?

Prayers for Disco that his jaw heals and he gets to continue to eat solid foods.

Prayers for Scarecrow’s brother as his cancer journey is improving but continues.

Prayers for the men of our community and circles to continue to be HIMs.