AO: The Iron Cage
Q: Scarecrow , Scarecrow, Bunsen, Boondocks, Chardonnay, Disco, Lawn Boy, Training Wheels
PAX: Bunsen, Training Wheels, Chardonnay, Scarecrow, Survivor, Boondocks, Disco, Lawn Boy
FNGs: None
COUNT: 8
WARMUP:

Neck Circles – 4 ct, IC x 10 each way

Sun Gods – 4 ct, IC x 10

God Suns – 4 ct, IC x 10

Dirty Dogs – 2 ct, IC x 10 each side

Chinook Squats – 4 ct, IC x 10

KB Swings (light) – 2 ct, IC 10

THE THANG:

It’s cold, so why not lift the bells – 30-minute AMRAP

Pick three bells to lift. – Light, Medium, Heavy

Start with left arm snatch, shoulder press, clean, shoulder press

Repeat with the right arm

Repeat with the medium, then heavy kettlebells

Run a Mosey Lap

Repeat the series – Light, Medium, Heavy

MARY: Proud Mary

Proud Mary Performed to “Proud Mary” by Creedence Clearwater Revival. Perform Big Boy Situps until ”Rolling”, switch to Flutter kick after “Rolling”, then back to Big Boy Situps. Repeat until song ends.

ANNOUNCEMENTS:

Winter Yeti – check Slack for details
Book club – January 16th, 7p @ Prost Brewery

COT:

“What good is the warmth of summer, without the cold of winter to give it sweetness?” – John Steinbeck

The cold is a reminder.
It strips away comfort, excuses, and everything unnecessary. What’s left is the truth: you showed up. You chose discipline over warmth, brotherhood over isolation, growth over comfort.

As the year ends, remember this:
The way you do the small things, like getting out of bed on a freezing morning, is the way you’ll do the big stuff.
You’re proving to yourself, right now, that you can do hard things. And you’re not doing them alone.

Let the cold sharpen you. Let it prepare you. Let it remind you that you are built to carry weight, for your family, your community, and the men beside you. The sweetness of summer and the easy times will come, but the discomfort now gives meaning to the comfort.

CLOSING PRAYER

Father, thank You for the strength to be here and for the brothers beside us. As we close this year, give us courage, clarity, and gratitude. Protect our families, guide our steps, and help us grow into the men You’ve called us to be. Amen.