The Sanitarium – Keep Being You!

6/20/2023, 5:30 | Sanitarium | 69°F 

PAX: Harding, KOA, Dexter, Mo-Town, Invictus, Beans, Knobs, Feeny, Rooney, Squeaky Clean, Mr. Hankey, Ichiro, Uncle Jesse, Ray Bans, IMAC, Woodstock, Double Dip

QIC: Simmons

At 5:00 The Pre-Runs headed out. I believe it was 8 or so guys out on the run this morning.

At 5:30 Simmons welcomed PAX to F3 and thanked them for coming out for his Q. He reminded them of the mission to Plant, Serve, and Grow small workout groups for the invigoration of male community leadership. He 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. 5) Ends with a Circle of Trust (COT). He also stated, “I am not a professional! And to modify as needed!” He stated the credo of, “Leave no man behind and leave no man where we found him!” Lastly, he asked if we had any FNG’s (there were none). 

The Warm – A – Rama 

Pax completed 15 Tappy Taps and 10 Big Ones. PAX then lined up along a curb in the parking lot to perform step aerobics with Richard Simmons himself (wig and all)! Step aerobics were done to the tune of “Dancing in the Street”, and PAX definitely showed off their moves! 

Last stop for Warm-O-Rama was on the turf to run a suicide using the soccer field lines. PAX then numbered off into four groups.

The Thang

The Beat down consisted of four stations. The first group was the push group and every other station was repeated until the next group arrived.

Station 1: “Push Group”

3 Burpees

Lap around the track

3 Alarm Clocks


Station 2: Upper Body

10 Shoulder Tap Merkins

10 Sun Gods (Each Way)

10 Cherry Pickers

10 Moroccan Night Clubs

10 Diamond Merkins

10 Dips


Station 3: Heartbreak Hill 0.5

20 Air Squats

Bernie up the hill

20 Monkey Humpers

Mosey down hill


Station 4: Core and More

10 Big Boys

10 Flutter Kicks

10 Scissor Kicks

10 Leg Lifts

20 Johnny Dramas

10 Frozen Freddie’s

10 Toe Touches

3 Oh Yeah’s (Each Way)


OMAHA was called around 6:05. PAX gathered up all the cones and headed to the flags. We finished with 18 Sarpy Slammers to finish out the Thang!


“Keep Being You”

As I prepare myself for fatherhood I just wanted to let everyone know how thankful I am for all of you guys in F3. You may just be talking through your night, but someone is always watching. Im learning from all of you and your stories. Even if you had a bad night the night before you posted at a workout, because you were camping out in the back yard and got zero sleep. What I heard was you have an idea jar that your kids get to pick from to keep activities fresh and exciting for the kids. So I mainly just wanted to thank all of you guys for giving me little nuggets of wisdom for fatherhood. 

Announcements: Respect Beat Down, Blood Drive Next Friday, Mount Olympus Flag Pass

Prayer Requests: Prayers of thanks for Double Dips M and their mission trip, Shawn Greys Cancer

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