WARMUP: 5 burpees and 5 exercise moves
THE THANG:
Jacobs ladder with bomb jack’s and inch worm merkins
Native American run
4 corners increasing reps 3 rounds
5, 10, 15
9 different exercise moves
MARY:
Dips Dirkens, step ups
Mosey to COT
ANNOUNCEMENTS:
Thanksgiving convergence
COT:
Prayers and Praises
WARMUP: The usual suspects
THE THANG: Jacket-Dirty-Mile
4 laps around FMHS track… 3 “excursions”/lap
– Up & down Railings of Home side bleachers (so… up, over, down, over, up, over, down…and rejoin track)
– East end zone — 10 inverted rows on Football team “apparatus”
– West end zone – Nur up hill…. crawl-bear down.
When 4 laps done… dealer’s choice on how to finish: Yog… or continue pattern. Most continued.
MARY: Partner – 1 Pax holds 6″ / other pax slaloms feet over (10x each side)… flapjack
Ab-Lab w/ Circle of Hate: Pax calls out exercise for others to do while he bear-crawls or Lunge walks around perimeter.
ANNOUNCEMENTS: FMCC Food Drive, Operation Love Turkey collection, other newsletter stuff
COT: Held (5th core principle)
WARMUP: Some
THE THANG: Mosey to school-10 WindMills- Mosey to Benches- 25 dips.
Mosey to light poles- 10 Merkins and 15 Squats every time at the 1st light pole. Run to next light pole 1 burpee 20 LBC. Back to first the to 2nd 2 burpees and 20 LBC. Every lap add a burpee. On way back stop at benches for 25 Dips, 10 cherry pickers at school and 20 Hello Dollies at Bank. Over 3.5 miles for all.
We had a couple people recovering from Spartan and a couple ruckers.
MARY: Heck No
ANNOUNCEMENTS: Yes
COT: YEs
WARMUP: jibber jabber
THE THANG: Berkshire loop(s)
MARY: more jibber jabber
ANNOUNCEMENTS: yes
COT: yes
Looks like we made it,
Barry Manilow
WARMUP: Zilch
THE THANG: miles and smiles
MARY: We stretched her out:chicken:
ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch
COT: Yes. Thank you, Jesus.
Track workout including 2 options:
Run a mile on the track then:
1. Calculate Vo2 max by running hard for 12 minutes
2. Sprint workout with race pace followed by jog (400,800, 1200 meters)
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.