AO: The Swanson
Q: Scarecrow ,
PAX: DrPhil, Matlock, Scarecrow, Disco, Shingles, Lawn Boy, Chardonnay
FNGs: None
COUNT: 7
WARMUP:

SideStraddle Hops – 10 IC
• Good Mornings – 10 IC
• Ruck Swings – 15 OYO
• God Sun/Sun God – 10 IC each direction
• Imperial Walkers – 15 IC

THE THANG: PARTNER UP

CIRCUIT 1 — Overhead Hold + Movement (10 minutes)

Partners switch at the end of the AMRAP Person

Station A (Holder)

• Ruck Overhead Hold
Station B (Mover) – AMRAP

Rotate through:

• Merkins – 10
• Squats – 10
• Ruck Rows – 10
• Lunges – 10 (2:1)
Switch roles at the end of each rotation

CIRCUIT 2 — BearHold Grinder (10 minutes)
Station A (Holder)

• Ruck Bear Hug Hold
Station B (Mover)

Rotate through:

• Bear Crawl 20 yards
• Ruck Thrusters x 10
• Mountain Climbers x 30
• Ruck Deadlifts x 15
Switch roles every exercise

CIRCUIT 3 — Shared Distance Work (10 minutes)

Partners stay together.

Option 1 (5 minutes)

• Partner 1: Ruck Farmer Carry (one hand)
• Partner 2: Walking lunges
• Switch every down and back of the basketball court

OR

Option 2 (5 minutes)

• Partner 1: Ruck Overhead Carry
• Partner 2: Ruck on back, performs fastpace ruck shuffle
• Switch every down and back of th basketball court

MARY:

You Go, I Go” (4 minutes)

• 10 Ruck Merkins each/hold high plank
• 10 Ruck Squats each/hold Al Gore
• 10 Ruck BentOver Rows each/hold elbow plank

Repeat until time.

ANNOUNCEMENTS:
Book club – Friday, check Slack
Winter Yeti – check Slack
2nd F lunch, next week, check Slack

COT AND CHALLENGE FOR THE WEEK:

Men, we trained with weights on purpose today. We put it on our backs, held it overhead, hugged it to our chest. And the whole time, we had a partner right there. Not to take the weight away, but to make sure we didn’t carry it alone.
Life works the same way. Every one of us has something heavy we’re carrying right now — stress at home, pressure at work, uncertainty about the future. None of us is immune to that. But the mistake we make is thinking we’re supposed to carry it solo.

The truth is: strength isn’t proven by how much you can hold alone, it’s proven by whether you’re willing to let someone stand beside you.

So my challenge to you today is simple:
Look around this circle and pick one man you’ll check in on this week. Not because he’s weak, but because he’s human. And if you’re the one carrying something heavy, give someone the chance to step in. That’s not burdening a brother, that’s honoring him.

We get stronger together. We carry weight together. And we finish stronger because of it.