The Sanitarium – September 7, 2021

PAX: Knobs, Sweet Roll, Iron Maiden, Haggis, Borat, Double Dip, Skidz, Michelin, Animal House, Veggie Tales, Squeaky Clean, Blue (FNG), Maaco, Schrute, Feeney, Rooney, Flowers and YHC Gobbler.

At 5:30, YHC welcomed the PAX in attendance.   I stated the F3 mission statement, the 3Fs (Fitness, Fellowship, Faith) and the 5 core principles (Free, Open to all Men, Held Outdoors, Led in a rotating fashion, End in a COT). On our way to the Warm-a-rama/Pre-thang, I mentioned that I am not a professional,  so modify if needed. 

Warm-a-Rama –

The PAX took off and ran a lap around the track.  Then circled up around the 50 yard line for some active stretching. 

  • Tappy Taps
  • Imperial Walkers
  • Big Ones
  • Seal Claps
  • Overhead Claps

Pre Thang

            Each PAX partnered up to do the following:

  • 50 Dips (on Bleachers)
  • 100 Johnny Dramas

The Thang

            Then PAX numbered off into three groups.  Completing the following until Omaha was called.

Group 1 – Push Group

5 Burpees

10 Lunges (each Leg)

20 Air Squats

10 Yard Bear Crawl

Group 2 – Arms

5 Diamond Push Ups

10 Workins

20 Carolina Dry Docks

20 Merkins

Group 3 – Planks

Round 1 – Plank

Round 2 – Bear Plank

Round 3 – Side Plank

Round 4 – Reverse Plank

Mary – (YHC had determined that there had not been much use of the 6 minutes in the 6MOM, so I intended to fix that with a full ab workout.)

20 – LBCs

20 – Low Dollys

20 – Heel Touches

20 – Reverse Crunches

20 – Flutter Kicks

20 – Swipers Wipers

20 – Freddy Mercurys

20 – Hammers

Announcements/Prayer Requests: 

Prayer requests for the Kaipust family, who lost Mark and his son Taylor in a car accident on their way to Lincoln. 

COT:  In my COT I talked about perspective.  I was sitting in an Emergency room in Spirit Lake Iowa on Saturday night with my son.  He was complaining about his injury, which we believed could be a broken leg.  We saw a woman with a bug stuck in her ear, then a very bad motorcycle accident.  Then my phone started buzzing, and I got the word about the tragic accident that took the lives of two community members, Mark and Taylor. Mark was the epitome of a HIM, he had very close relationships with many Sarpy PAX.  While he did not attend F3, it was evident from those who spoke that he was an excellent father, husband and man in the community.   I asked the PAX in attendance to have some perspective on their lives, while we may all be wading through our daily trials and tribulations here on earth, we need to realize these are mostly trivial matters in comparison to the grief, heartbreak and sadness faced by the friends, family, classmates, and community who knew Mark and Taylor.

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Sanitarium

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