Six at six the usual stuff and a good group. Might be missing one or two pax. Everyone enjoyed. Welcome Cerebus (Shaq’s brother.)
WARMUP:
We had to wait for Stang to go to Starbucks
THE THANG: Moseyed through Kingsley and a brief trail visit with some great fellowship and encouragement.
MARY: Stang did not get the bear from Starbucks.
ANNOUNCEMENTS: lots of great momentum for 2ndF events.
COT: Pollo Hermano’s dad is not doing well… prayers for Don. Also his mother who is 100. Prayers for peace.
WARMUP: sure
THE THANG:
Out and back – 4.3mi
L on Munn
R on Harris
R on Sam Smith
R on Choate
L on Drew
L on Sharon Lee
R on Sutton
Out to 6 Baxter
MARY: nah
ANNOUNCEMENTS: 4Bs, Xmas party
COT: prayers for Jamaica recovery efforts, medical treatments/procedures, home repairs
YHC shared from the heart — not advice, just something real. Sometimes courage gives another man permission to set his armor down. The focus was on identity — how childhood experiences shape us, and how facing them head-on leads to growth and freedom.
Many of us carry old wounds that taught us to shut down emotionally. Those patterns can follow us into our leadership, relationships, and fatherhood. The truth: our identity isn’t defined by the world or our situation, but by Christ. When it’s built on Him, it’s unshakable — built on purpose and longevity that forges character.
Through this process, YHC shared lessons learned:
• Identifying lies vs. truth
• Setting healthy boundaries and learning to say “no”
• Becoming decisive as a husband and father
• Letting go of people-pleasing
• Finding strength through faith, family, and brotherhood
The journey isn’t over — but progress is real. Growth means discovering strength in the struggle, and realizing we do have something to offer.
Takeaway:
Your foundation determines your resilience.
Your story might be the permission another man needs to heal.
WARMUP: assorted stretching, grunting, groaning, whining about the cold
THE THANG: FMHS to new Kingsley, out/back to 21, around Sunbelt parking lot, back out. Studs add old Kingsley.
MARY: assorted stretching, grunting, groaning, whining about the cold
ANNOUNCEMENTS: Bourbon & BBQ, Trash pick-up, Christmas Party, read your newsletter
COT: as per usual
WARMUP: little mosey, SSH, imperial walkers, cherry pickers, Moroccan nightclubs.
THE THANG: grab a Cindy and down to the parking lot for a star or four corner.
Round one
One manmaker in center after every each exercise
Five of of each rep in the corners
Merkins
Jump squats
Bobby Hurley
Flying squirrel
Each round add one man maker and five additional reps two outside exercises
MARY: we did some math and then some Freddy’s
ANNOUNCEMENTS:
COT:
WARMUP: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats
THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of exercises between: merkins, squats, walkers, calf raises, curls, bent over rows and overhead carrys.
MARY:
Last 30 seconds we did calf raises, want able to get abs in that time.
ANNOUNCEMENTS: bourbon and bbq, highway clean up, bethels, and post golf tourney
COT: circle of trust
Rock, Scissors, Paper for who took the warmup: Birdcage won
WARMUP:
– Indian run
THE THANG:
OldBay Part 1:
Run to first of 4 cones set up to cover a large area for “Catch me if you can”. Pax partner up, size doesn’t matter. Partner 1 does stationary exercise while partner 2 does moving exercise (working their way around all 4 cones). Once P1 finishes stationary exercise, they run to catch P2 then flapjack. Continue until they’ve made it around all 4 cones.
Exercises:
10 merkins and butt kickers
3 burpees and high knees
10 mountain climbers and karaoke
Birdcage Part 1
All pax grab some curb for merkin and shimmy: one merkin, then use arms and legs to sideways step to the right. Repeat until complaints were high enough.
Shake it out and then flip to other side of curb for dip and shimmy.
Pax then had to get in 5 lines for sprints back and forth in front of the stadium entrance.
OldBay Part 2
Pax line up on curb facing open side of parking lot for broad jumps and merkins. Pax instructed to take 2 broad jumps and then do 2 merkins. Repeat until the other side of the parking lot was reached, keeping count of how many broad jumps it took them.
14 jumps was the fewest, so all pax had to do 14 burpees.
Pax then lined up arms-distance apart, then dropped to a plan for railroad tracks. The pax at the end of the plank line had to make their way to the from the line by jumping over each planked pax. They then planked at the front of the line. Done after 2 complete cycles. We had a few minutes left, so we did 5 6-count burpees to satisfy the brass at the workout.
Birdcage part 2
Worked our way back to the front of the stadium where we did suicides, stopping at every tree for 5 bombjacks…until we run out of time (or tree, in the case of a few pax)
MARY:
Just a few moments for a few exercises. Bandcamp managed to get 2 6-count burpees in, because only dozens before wasn’t enough.
Great work by all. Thanks for the opportunity to co-lead, Birdcage.
WARMUP:
– None – Everyone was ready
THE THANG:
– Multiple loops around the Kingsley pond.
– Team took turns carrying a 35 lb sandbag
MARY:
ANNOUNCEMENTS:
– Golf Tournament
– HIMS Camp
– Trash pickup 10/25
–
COT:
Shared and along with Injuries
WARMUP:
20 Low Slow Squats
10 Wind :dash: Mills
10 Moroccan Night Club
10 Imperial Walkers
10 Hillbilly Walkers
10 Slow Kettlebell Swings
THE THANG:
3 Circuits of 9 Rounds Each
1st Posterior Chain Power
40 Secs of Work
With 20 Secs Rest
– Kettlebell Swings
– Goblet Squats
– Single Arm Bent over rows (switch half way)
Walk to fence and back
2nd. Push + Core
45 secs of work
With 15 Secs of rest
– Kettlebell Floor Press (switch half way)
– Kettlebells front rack lunges (switch half way)
– Kettlebell plank drag (side to side)
Walk to fence and back
3rd. Power & Stability
40 Secs of Work
With 20 Secs of Rest
– Kettlebell Clean to Squat to Press
– Single Arm Swing (switch half way)
– Kettlebells suitcase hold march in place
Walk to fence and back
MARY:
Hip flexor stretching :woman-gesturing-ok:
ANNOUNCEMENTS:
Leaders on the link, BBQ & Bourbon, Read Newsletter
COT: Always close to our hearts.