AO: ao_the-iron-cage
Q: Scarecrow
PAX: Disco, Flo, Friar Tuck, Scarecrow
FNGs: None
COUNT: 4
WARMUP:

Mosey loop

SSH, 4- count – In Cadence – 15 reps

KB halo, 2-count – In Cadence – 10 reps each direction

SA Farmer Carry – Loop Iron Cage – 1 trip each arm

Bodyweight Squats, 2-count – In Cadence – 10 reps

THE THANG:

Form Check, Park Deux

Kettlebell Swing – Talk through teaching points from Hike Position, to Hike Swing Position, to Full KB Swing

Goblet Squat – Deadlift, Deadlift to Clean Catch, Deadlift to Clean Catch to Goblet Squat

Single-Arm Row – Flat back, don’t twist. Squared stance vs. Staggered stance

Clean and Press (Two-hand and Single-Arm)

American Hammer

Three Tabatas – 75 sec rest

Kettlebell Swings – 40 sec/20 sec – 3-4 rounds

Goblet Squat – 40 sec/20 sec – 3-4 rounds

Single-Arm Row – 40 sec/20 sec – 3-4 rounds alternating sides

Clean and Press – 40 sec/20 sec – 3-4 rounds

American Hammer – 40 sec/20 sec – 3-4 rounds

ANNOUNCEMENTS:
GORUCK takeover workout this weekend. Normal EC Ruck (0530) and F3 beatdown (0600) then GORUCK PT (0730) and 5k ruck

Book club
COT:

Those who have nothing can share nothing; those who are going nowhere can have no fellow-travelers. C.S. Lewis

This line challenges us to reflect on leadership, purpose, and the power of direction. It’s not just about material wealth or status; it’s about clarity, conviction, and the ability to bring others along.

I want to break this down into two parts.

1. Those who have nothing can share nothing.
a. This speaks to inner abundance – vision, values, wisdom
b. Leaders must cultivate something worth sharing: insight, empathy, experience.
c. Without that, we’re just echo chambers, not catalysts.

2. Those who are going nowhere cannot have fellow-travelers
a. Direction matters
b. If we’re unclear on our path, how can we invite others to walk with us?
c. Leadership isn’t just movement – it’s meaningful movement.

So the question becomes: What are you cultivating that’s worth sharing? And where are you headed that others would want to follow? Whether it’s in career, personal mastery, family leadership, or spiritual alignment—our ability to lead is directly tied to what we carry and where we’re going.

Close out with lift up and silent reflection embracing “Be still and know I am God”.