January 13th, 2023 – The Farm

Weather – Partly Cloudy, 19° F. Feels like 8° F. Wind 8mph NNW.

PAX (29): Schrute, Chernobyl, Fun Dip, KOA, Ferdinand, Bayside, Tony the Tiger, Tater Tot, Dozer, Khakis, Razzle Dazzle, Low Flow, Slow Pitch, Feeny, Magnolia, Swiper, Hu Hot, Squeeze Box, G-String, Knobs, Sticks, Duracell, Woodhead, FNG, Busser, Sweet Roll, Sundance, Double Dip, Boss Hogg (Q)

FNGs: 1 (Nae Nae)

Murph: G-String, Swiper, Schrute, Low Flow, Razzle Dazzle

Pre-runners: Fun Dip, Ferdinand, Sundance, Boss Hogg

The morning began promptly at 0515 where the PAX were welcomed and we covered the F3 Mission Statement, “The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.”

We covered the five core principles:

  1. Free of charge
  2. Open to all men
  3. Held outdoors (“ALWAYS OUTSIDE”)
  4. We are led in a rotating fashion
  5. We will end in a Circle of Trust

We covered that our credo is that we will leave no man behind, but leave no man where we found him.

Boss Hogg reminded the PAX that he is not a professional and to modify as necessary


  • 15 Tappy taps
  • 10 Big Ones
  • 15 Cherry Pickers
  • 20 SSH (13 of which were out loud in cadence, the final 7 to be done in silence)
    • If all PAX finished in unison, that would complete Warm-O-Rama and we would move onto the Pre-Thang. If not, the PAX were to complete 10 Burpees. We did Burpees.

The Pre-Thang

The PAX moseyed from the shovel flag south to a green space near the intersection of S. Railroad St. and Vine St. where we completed 30 Air Squats, 20 Bonnie Blairs (IC), 20 Monkey Humpers (IC) and finished with 20 more SSH in the same fashion as in WOR. We did burpees again.

We then moseyed further south to S. Railroad St and Spruce St. where we completed 20 Carolina Dry Docks, 20 Sun Gods (IC), 20 Alternating Shoulder Taps and again finished with 20 more SSH. We did burpees.

We turned East and moseyed to 1st St and Spruce St where the PAX completed 20 Big Boys, 20 Low Dollys, 20 Flutter Kicks (IC), 20 Freddie Murcuries (IC), before ending with 20 SSH. More Burpees.

The PAX then moseyed back to the shovel flags.

The Thang

The Thang was brief due to the amount of time of the Pre-Thang. Cones were setup extending 50 yards with a cone at every 10-yard increment. The PAX partnered up with one being designated the “1” and the other the “2.” The Thang consisted of running to the first cone, 10 Merkins, running to the far cone and back to the beginning. Then running to the second cone, 15 Merkins, running to the far cone and back to the beginning. So on and so forth with the Merkins going up by 5 with every cone. The 1’s began. As soon as they completed their first set of Merkins, the 2’s took off for the same workout but with the goal of chasing down their partner before the completion of the exercise. We didn’t have time to run the exercise again so we ended with 20 more SSH (and more burpees).

OMAHA was called at 0547 and the PAX completed 29 Sarpy Slammers


The Farm had one FNG this morning. Several names were thrown out with the Boss Hogg’s favorite being “Nae Nae.” However, the FNG’s reaction to this seemed so negative that Boss Hogg thought the FNG may never come back so he was named (briefly) Double Nickel. After some discussion at Coffeeteria with the PAX and the FNG it was decided that the FNG’s name going forward would be “Nae Nae.”



  • CSAUP 01/28/2023 – start getting some pre-runs in to get ready and don’t forget to sign up.
    • Canned food drive. Consider collecting/donating and bringing to CSAUP
    • Chernobyl will be doing 10 pullups for every item donated
  • Ferdinand and Tony The Tiger will be leading F3Knoxville Cardinal’s VQ Beatdown at Stormbreaker on Monday
  • Fairy Nectar this afternoon/evening at Kross Strain
  • Halfway House on 01/29/2023-Hard Hat to Q


  • Prayers to Crankbait and his family
  • Prayers to the Visty family
  • Prayers to Cardinal and his family of F3Knoxville


Discussed the subject of happiness and where it tends to come from for individuals. Boss Hogg shared how career/work has been a primary focus for the last several years and while some of the successes have been great, it hasn’t contributed to increased overall happiness. Discussed how for many, happiness is found in the form of good relationships with others. Not just the closer, intimate relationships we have those in our home, but friendships as well such as those found at F3. Challenged the men to reach out to a PAX they haven’t seen for a while to check in.


Boss Hogg

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