02/01/2022, 05:30 | The Sanitarium

PAX: Swiper, KOA, Skinny Jeans, Farva, Baby Shark, Girl Dad, Knobs, Borat, Squeaky Clean, Double Dip, Animal House, Irish Car Bomb, Levy, FNG (Stranglehold), Shingles, Legolas, Fire Walker, Flowers, Truck Stop

QIC:  High Life

At 5:30 AM High Life welcomed the Pax to F3 and the Sanitarium Home Depot edition reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership. Asked if there are any FNGs today (there was one!). 


High Life then covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).  Stated the “I am not a professional! Modify as needed” disclaimer



1.​10 – Sun Gods (each way)

2. ​10 – Tappy Taps

3.​10 – Side Straddle Hops



-PAX numbered off into groups of 3.  With two Home Depotbuckets spaced about 40 yards apart, each group was to sprint from bucket to bucket where they were to grab randomly a workout from the bucket that instructed them to do 10 reps of that exercise. We did this until about 5:45am. Exercisesincluded:• Burpees• Side Straddle Hops• Calf Raises• Air Squats• Jump Squats• Apolo Ohno’s• Bonnie Blairs• High Knees



-We made our way over to “The Hill” (hill that leads from the parking lot up to 84th street) for a game called “Out of my control”.  The PAX lined up at the bottom of the hill where each PAX member took a turn rolling a pair of dice.  If a even number was rolled, that PAX member got to choose which exercise everyone did and the number of reps was equal to what the dice totaled.  If a odd number was rolled, the PAX had to run up the hill and do that many burpees at the top and moseyed back down.  If a 7 or 11 was rolled, all PAX were rewarded with Bernie Sanders up the hill and doing that many burpees at the top.  The second reward would be given to the PAX member that rolled the 7 or 11 after the COT.




Omaha was called at 6:04 for some Sarpy Slammers.


Announcements/Prayer Requests: • Prayers for Patton and his recovery• Prayers for those effected by COVID• Knobs family



For my COT I wanted to talk about “Controlling what we can control”. 

Before my wife and I had kids, I felt like I had control of everything in my life.  Where I worked, what I wanted to do for my career, what I was doing that weekend, my relationship with all my friends, etc. 

When we decided we wanted to have kids, I was met with the harsh reality of “you can’t control everything” in life.  My wife and I lost our first due to a miscarriage.  Not being in control of the situation, I built up a lot of anger.  Why us?  It didn’t make sense to me.

A year later we found out we were pregnant again.  With a healthy delivery, we were on top of the world with our newborn.  When Emmett (my son) turned about 6 months old, the Dr.’s were concerned about his enlarged lymph nodes.  They were concerned of the possibility of him having lymphoma.  This concern led to many trips to the ENT and hospital for blood draws and checkups.  Once again, I felt out of control of the situation.  How can I be a good Dad who provides and protects when I can’t protect my son from this? This feeling of being out of control brought back that anger, but also brought some anxiety into my life. We were blessed enough to find out that this was not the case for our son, but my anxiety and anger never left.

A few years later, we grew our family by one with our beautiful daughter.  When she was two, she started getting sick all the time.  One evening we noticed a large lump on her neck that grew twice in size in less than three hours. She was fevering and was not herself.  We spent multiple nights in the hospital as the Dr’s tried to get her fever and lump down with antibiotics being pumped into her body via IV’s. After surgery to drain and run a biopsy on the lump that ended up being a nasty infection that ended in her through, we were released from the hospital.  Here I was again; angry, anxiety running high, but now I was starting to feel hopeless. 

These last year’s put a bad dent in my mind and led to some depression.  I felt out of control with what happened in life.  Even the things that I was in complete control of, I felt out of control.  This last year I started reading more.  Some books were focused on self-care.  Some were non-fiction Stephen King books that more or less just cleared my head. What I got out of this was a new view on life. There are always going to be times in life where a situation is out of our control.  It’s how we respond to these situations is what really matters.  I ended with the quote “Some things in life are out of our control. The only real power we have in the world is choosing our response”.  

Before prayer, I wanted to let the PAX know what the second award was for rolling a 7 or 11. Double Dip was our winner that morning by rolling a 7.  He won a gift card to Home Depot!  Although most of the game was out of our control, how we respond to each roll determines the outcome. Rolling a 7 may have sucked at first, but our response was worth it.


High Life

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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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