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

High-knee march → jog in place – 1 min
Arm circles (big & fast) + hip circles – 1 min
Air squats + reach overhead – 1 min

THE THANG:

Format:

• 40-second work
• 20-second transition
• Complete two full rounds (12.5 min per round)
BLOCK A – Full Body Power

1. Kettlebell Swings (2-hand)
2. Goblet Squats
3. Single-arm Kettlebell Clean (right)
4. Single-arm Kettlebell Clean (left)
5. Kettlebell Deadlift High Pull
6. Farmer Carry (fast walk or jog) — 40 seconds
→ 1-minute rest between rounds (keep moving lightly).

BLOCK B – Strength + Conditioning

Repeat same 40/20 cadence.

1. Kettlebell Strict Press (right)
2. Kettlebell Strict Press (left)
3. Kettlebell Row (right)
4. Kettlebell Row (left)
5. Kettlebell Russian Twists
6. Kettlebell Figure-8 to Hold (core/hips)

MARY:

40 second plank
ANNOUNCEMENTS:
Book club 12/10. DM Monsanto for address
Guys night 12/11. DM Monsanto for address

COT:

“We make a living by what we get, but we make a life by what we give.”
– Winston Churchill

You do not survive this season by finding the booze, the couch, and the television at every gathering.

You survive it by arriving with intention. By deciding that this year you will not hide. By choosing to create the atmosphere instead of withdrawing from it.

Walk into every gathering with purpose. Seek out the people you can strengthen. Listen more than you speak. Play with the kids. Help where it is needed. Offer a hand where nobody asked.

This is how you turn the holidays into something meaningful, not by drowning the season in excessive gifts or overconsumption, but by showing up as a man who gives more of himself than he takes.

Create memories. Give generously. Build a connection. Raise the standard.

Closed out with a minute of quiet reflection. Thank you, men, for sharing your thoughts and time today.