The Sanitarium

December 28, 2021

Papillion La Vista High School

34 degrees and calm

PAX: Animal House, Shingles, Squeaky Clean, Baby Shark, Girl Dad, Sweet Roll, Dipn Sauce, Vandelay (Respect), Diddy, Space Bar, Schurte, Sunshine, Gator, Swiper, Rooney, Firewalker, Borat and Cheap Seats

YHC — Cheap Seats

Pre Run Group – Swiper, Baby Shark, Girl Dad, Firewalker, Vandelay and Cheap Seats – 3.18 miles

Cheap Seats welcomed 17 HIM to the Sanitarium on a beautiful December morning.  Gave the mission statement, disclaimer and Credo.

The PAX then moseyed to the East Parking lot to start warm-a-rama


We performed some calisthenics that include; skipping, high knees, butt kicks, Karaoke to the East and Karaoke the West

Big Ones – 12 IC

Tappy Taps — 12 IC

Tator Taps – 12 IC

Windmills – 12 IC

We concluded warm-a-rama with a crowd pleaser.  We went up to 6, starting with one merkin and one groiner and then once we got to 6 we came back down the ladder.

Ie) 1 merkin 1 groiner, 2 merkins 2 groiners, 3 merkins 3 groiners and so on

Pre Thang: The PAX then headed to the north brick wall of the school to complete some wall exercises.

  1. One leg wall sits for 30 seconds each leg until each PAX member counted to 10 seconds once
  2. 15 chicken peckers IC
  3. 15 donkey kicks – led by Swiper

Second Set

  1. Regular wall sits – every PAX member counted to 10 seconds
  2. 15 chicken peckers IC – led by Girl Dad
  3. 15 donkey kicks – led by Animal House

Thang – we then moseyed to the north parking lot to complete the THANG.  This consisted of 4 stations located in a square around the parking lot.

Station 1— was the push group and each PAX had to complete 20 one legged burpees

Station 2— Arm Station– each PAX member had to set a goal and complete their least favorite merkin

Station 3—Leg Station – each PAX member had to set a goal and complete their least favorite leg exercise

Station 4 – Core Station – each PAX member had to set a goal and complete their least favorite CORE exercise

Several PAX members were intrigued by Gator Spears so we had our man Gator complete these for the whole group during 6 MOM.

Omaha was then called and we moseyed back to the flags to complete 6 MOM.


  1. Gator led the PAX in 10 Gator Spears on each side
  2. Vandelay led the PAX in 15 Box Cutters
  3. We then completed 18 Sarpy Hammers
  4. Finished with 18 regular American Hammers.

Announcements/Prayers Requests

Swiper discussed the January 29th CSAP event.  Several PAX members are getting ready by running now for this event.  More details to come

The lone prayer request was for Chicklets.  He is having surgery today on his bicep and our prayers go out to him and a successful surgery.

COT – Goal Setting

The focus of this COT was around effective goal setting for 2022.  Whether it be fitness, personal or professional related, it’s good to set goals and have somebody hold you accountable.  We went through the S.M.A.R.T way to set goals as we enter 2022 (see below)

SMART stands for:

Specific, Measurable, Attainable, Relevant, Time-bound


A specific goal is a goal that has a bit of depth to it. It isn’t saying “I want to go to culinary school”, it’s saying “I want to graduate from The Culinary Institute of America in their baking program”. Specificity is important so that you know exactly what needs to be done in order for the goal to be deemed a success.


A measurable goal is one that is based on some sort of metric. Instead of saying “I want to have good knife skills”, a measurable goal would be: “I want to be able to finely and evenly dice 5 onions per minute.”


A goal that is attainable is a goal that you can accomplish. People have a tendency to get over-zealous with their goals when they are excited and passionate. However, setting goals that you will not be able to accomplish doesn’t make sense for anyone. It’s more important to be realistic than too aspirational here. Break down larger goals into pieces if you need to, in order to accomplish them. For example: if your big goal is to open a restaurant, but you aren’t very good at cooking yet, a smaller and more attainable goal would be to learn to cook well, or even learn to cook a few things well. As you attain certain goals and get better at something, new goals may become attainable.


Relevant goals are goals that help you progress to your dream. If you are trying to reach culinary stardom at any cost, it doesn’t make sense to waste your precious time learning to be an awesome mechanic. Sure, it might be super useful to you personally, but in this case, it doesn’t help you reach your dream or goals.


The best goals are also time bound. Adding this constraint is important so that you are able to keep yourself accountable. Setting goals is sort of like creating a to-do list. You have on your list what you want to do today, what you want to do tomorrow, etc. With goals you may have daily goals, monthly goals, yearly goals, etc. Be very specific with the dates you choose, and make sure that you would also be able to complete the goal without unreasonable stress.

One additional point to consider is having an accountability partner when setting goals.  F3 has been that for me throughout 2021.  I’ve leaned into my Shieldlock and other PAX members and they reach out, text, call and make sure I’m on the right path.  I encouraged the group to share your goals with somebody else and have them hold you accountable!

We shared some recent examples of goals including Firewalker hitting a goal of 1,800 miles run in 2021 – T claps to him!

I shared the desire of Gator setting a goal to compete a marathon in 2022.   We will work to help him complete that goal.

Bottom Line is F3 has everything you need to complete your desired goal in 2022.  Set achievable goals and have somebody hold you accountable to those! 

Cheap Seats took us out in prayer!

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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.


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