AO: ao_the-iron-cage
Q: Scarecrow
PAX: Flo, Bunsen, Disco, Scarecrow
FNGs: None
COUNT: 4
WARMUP:
How you think when you lose determines how long it will be until you win. – G.K. Chesterton

Mosey loop

OH Squat – 10

Ham Rockers – 5 per side

KB Halos around head and around body– 5 per side

T-Push-ups – 5 per side

THE THANG:

Block 1: 2 Total Rounds

KB Situp w OH Hold – 30 sec per side

Rev. Lunge to Step Up – 30 sec per side

Side Plank Dips – 30 sec per side

REST 30 sec

3 min AMRAP:

Burpees x 3 Jump

Lunge Jumps x 3 per side

Angle Supermans x 3

Mosey loop

Block 2: 2 Total Rounds

The King’s Throne (Hyper Jump Squats) w 2 sec Pause – 30 sec

High Pull Lat Lunge – Press – 30 sec per side

2 ft Ski Hops x 30 sec

Single Leg V-ups x 30 per side

REST 30 sec

MARY: You can do anything for 30 seconds

4 exercises for 30 seconds each, Dealer’s choice

ANNOUNCEMENTS:
Book club 10/24 @ 5:30p, Prost

GORUCK event on 11/21 @ 7p. Rolland Moore park

11/22 – Cheyenne F3 food drive and ruck

Gobbler challenge, Thanksgiving day. Bunsen has patches

COT:
You are not who you think you are – Self Mastery

“No man ever steps in the same river twice, for it is not the same river and he is not the same man.”
– Heraclitus

Life never stands still. Every day, every challenge, every victory, and every failure changes you. You’re not who you were yesterday, and tomorrow’s river will be different.

You can’t control the flow, but you can control how you step into it.

Embrace the change. Don’t cling to who you were or what you’ve done. The past is gone. What matters is who you’re becoming. Keep moving, keep learning, keep pushing. The river changes, and so do you—be the man who adapts, evolves, and dominates whatever comes next.

Change is inevitable. Progress is a choice.

Prayers for Pinprick for strength, support and healing

Celebrations for Flo – 13 years of marriage.