Pre-Workout Prep

Pulled into the gloom at 4:45 AM—silent, still, and completely void of movement. With no one in sight, I set up three lanes with four stations each:
• Cone 1: 5-gallon buckets filled with bricks for farmer carries
• Cone 2: Cinderblocks
• Cone 3: Sandbags
• Cone 4: More cinderblocks

Then it hit me—I was 15 minutes early. The start time was 5:15, not 5:00. So, a slow mosey to the COT area, where I linked up with Farmers Only and Brawley. Soon enough, the PAX began to roll in, ready to put in work.

At 5:15 on the dot, we launched. Disclaimer was given, and movement began.

Warmup (Buy-In)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats

The Thang

PAX counted off into two teams, then received their marching orders: Work through each station in rotation, with a farmer carry serving as the movement driver.

Round 1
• Cone 1: Farmer carry buckets (approx. 0.05 miles)
• Cone 2: Sandbag Squats
• Cone 3: Cinderblock Front Raises
• Cone 4: Cinderblock Overhead Press

Partner 1 carried the two 5-gallon buckets down to the cone and back while the remaining PAX worked at their respective stations. Upon return, everyone rotated stations.

Round 2
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Bent Over Rows
• Cone 3: Cinderblock Curls to Press
• Cone 4: Cinderblock Tricep Extensions

Round 3
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Curls
• Cone 3: Cinderblock Manmakers
• Cone 4: Cinderblock Swings

Rinse and repeat—we cycled back to Round 1 and got about halfway through before time called.

Finisher (Buy-Out)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats

Quick clean-up, then straight to COT.

COT (Circle of Trust)

Announcements:
• Convergence Friday
• The Jäger on Saturday, plus the check giveaway
• Fast 5K for Luka
• Read your newsletter for more details

Prayers/Praises:
• Health concerns for many family members
• Mental health struggles among the PAX and their loved ones
• Gratitude for the men who showed up, held each other accountable, and pushed through the work

Final Thoughts

No wasted reps. No shortcuts. Just men showing up in the gloom, embracing the grind, and getting stronger together. Iron sharpens iron.

SYITG.