AO: ao_the-iron-cage
Q: Scarecrow
PAX: Disco, Flo, Scarecrow, Training Wheels
FNGs: None
COUNT: 4
WARMUP:
Mosey loop
KB around the world swings x 10
KB halos x 10
KB figure 8’s x 10
KB pullovers x 10
KB goblet squats x 10

THE THANG:
TABATA workout 20 sec work/10 sec rest x 8 rounds

Kettlebell squats
Air squats
Kettlebell rows (alternate sides)
Push-ups

Burpee burner
Lap around the cage
1 lap – KB right hand overhead carry
1 lap – KB right hand suitcase carry
1 lap – KB left hand overhead carry
1 lap – KB left hand suitcase carry

If KB was set down, 5 burpees then back up.

ANNOUNCEMENTS:
Book club – July 30. Finish section 2
Family workout Saturday at 7:30 after abduction beatdown

COT:
Life rarely moves in straight lines. Detours, delays, and doubts are part of every meaningful journey. Growth doesn’t wait for perfection—it shows up in our mess, our exhaustion, and our uncertainty. Direction doesn’t require arrivals to begin, it begins with letting go.

For men, in particular, letting go can be particularly difficult. That’s why circles like F3 challenge us—not just physically, but mentally and emotionally. We’re not always in control. We often don’t know the roadmap. And when we’re not leading, many of us resist following.

But the path doesn’t need to make sense; it only needs to move us forward. Progress isn’t always loud or clear. Sometimes it’s a quiet invitation: “I’m not asking you to leap out. I’m asking you to lean in.”

Whether you’re navigating a pivot, rebuilding after loss, or simply trying to remain consistent in the little things, meaning is found in each step, not just in crossing the finish line.

Prayers for Flo’s family. For healing, peace, and presence
Prayers for all HIMs traveling.