The Sanitarium – Backblast


08/01/2023, 5:30 AM | The Sanitarium | 69F degrees 95% RH

# PAX:  23 – G String, Firewalker, Rayban, Mr. Hanky, Chester, Parsecs, Girl Dad, Longboard, Butterfly, Duracell, Animal House, Double Dip, Gigablast, Uncle Jesse, Shocker, Mortar, Big Rig, Ichiro, Woodstock, Ladybug, Rooney (Not Feeney), Squeaky Clean, Sun Dance

QIC:  Sun Dance


5:00 AM: 84th/Giles/72nd/Centennial Pre-run approximately 3.1mi.


Several PAX joined in for pre-stuff. Sun Dance arrived at 5:02 and attempted to chase down the PAX at a blistering pace until he met up with Uncle Jesse and Ladybug doing a two-mile and decided to join them instead.


5:30 AM:​


Sun Dance welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.   

Sun Dance then recited the 5 core principles of F3.  1) Free of charge 2) Open to all men.  3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT). 

Sun Dance then informed the group that he is not a professional and to modify as necessary.  He recited the credo – “Leave no man behind, but leave no man where you found him.”

Warm-O-Rama (By Shovel Flag)

PAX completed the following warm-ups leading in a rotating fashion for counting/cadence. Al Gore (20sec), 10 Alternating Lunges IC, 10 tappy taps, 10 Big Ones, Sun Gods, Reverse Sun Gods, Moroccan Nightclub (Animal House agreed this one is under used), Side-straddle hops (15 total, last 5 w/o cadence). PAX tried to end together/unison) à 5 Burpees if Failure. We did and so we completed 5 burpees on our own.

Mosied to Grass Football Field Stands

Pre-Thang (Grass Field Stands/Track)

The Pax then lined up on track and numbered off 1’s & 2’s to identify a partner:

200 Merkins between partners

100 LBCs between partners

100 Bobby Hurleys between partners

While one partner worked toward the exercise total, the other was to Bernie Sanders to the 50yd line and jog back, switching out their partner. Picking up on the # rep in which they left off. Realizing that the sprinklers were turning on, we modified as necessary to use the track jogging down and back instead. All PAX agreed that Chernobyl would have loved the amount of Merkins in the pre-thang.

When a group of partners finished, until all PAX were finished, a choice of jogging together around track OR Mary OYO was done.

Mosied to Turf Football Field Stands

Thang (Turf Field Stands)

The stands were still wet from the morning dew in the gloom. PAX completed the following exercises: 

Climb and Descend (at your own pace to get HR up) for 2 minutes, 20-30 Incline Push-ups, Grapevine up (alternate lead leg) for 2 minutes, 20-30 Dips, Long Strides Climb & Descend for 2 minutes, Elevated Plank for 60 seconds, 2 feet on each step (alternate lead leg) for 2 minutes, Elevated Side Plank 30 seconds each, Squat Jump up the stairs for 2 minutes.

These exercises took us close to the end and so Omaha was called when concluded. The Post-Thang was not completed and we finished the beatdown in typical Swagger-fashion with Sarpy Slammers!

Post-Thang (Near Flags) After complete, mosey to near flags for cool down exercises (20 Johnny Dramas, 15 Alternating Shoulder Taps, 20 StepUps, 15 Box Jumps, 20 Derkins). Back to flags.

Extra “Broga” if extra time. Downward Dog, Cobra, Cow Pose, Cat, Child’s Pose


● Sarpy Slammers, IC 

Name-o-rama was recorded.


● Announcements

o The Sean Gray Benefit 5K for Monarch Teacher/Coach is this weekend

o Squeaky Clean has set up Blood Drive at NCBB for Friday, August 25th

● Prayers 

o Uncle Jesse’s son has a check-up with St. Jude’s hospital

o Chowder’s Family dealing with loss of child

o Fun Dip, that he remembers his fellow PAX’s names

o Mortar and Simmons are going in for induction of 2.0 Thursday


I am about one week out of the start of another school year. It is always an exciting time but also a somewhat anxiety provoking time. The question of am I ready to do this? What did I not complete this summer? The pressure of running out of time with a deadline. Procrastination is usually brought about as an avoidance technique from a task that provokes high anxiety. Taking the first step is the hardest, but once it has begun you are closer to completing that task or that goal. Admiral McRaven, in his famous commencement speech to the University of Texas said to start each day with a task completed (making your bed). Matthew Kelly, a spiritual writer talks about not letting the first thing you do in the morning be a loss to the alarm clock. Beat the alarm clock! I encourage you all to think about whatever that task or goal is that you have that seems to be daunting (anxiety-provoking) and perhaps you are procrastinating. Take the first meaningful step to completing it! You can do it!!!

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