February 16, 2023 – The Steel Mill Boss Hogg Birthday Beatdown

Weather – Snowy, 18 degrees, feels like 3 degrees

PAX (11): G-String, Bobsled, Duracell, Schrute, Woodhead, Busser, Amadeus, Knobs, Beans, Dozer

Q: Boss Hogg

The morning began promptly at 0530 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

Due to weather, the Q changed the beatdown to a Tabata-style workout to limit movement and risk of injury.


  • 10 Cherry Pickers IC
  • 10 Tappy taps IC
  • 10 Big Ones IC
  • 10 Sun Gods IC (and reversed)

The Thang

The Thang consisted of a Tabata workout within the friendlier confines of the park shelter. The PAX completed 8 sets of Burpees, Curls, Alternating Lunges, Merkins, Thrusters, Skull Crushers, DB Raises and Plank. The PAX would exercise for 23 seconds and rest for 7 seconds before moving to the next exercise. 8 cycles were completed in total while listening to the top music tracks of 1983.


  • Prayers to the Ellenberger Family
  • Freed to Bleed event begins 02/17/2023
  • Chris Gradoville Scholarship Event tonight, 02/16/2023
  • Several PAX are going to beginning the 75 Hard challenge within the next week or two-check Slack for details


I shared how I love when others share quotes of inspiration and motivation, and how I would love to do the same, but I have always struggled to remember them. There is one quote, one of my favorites however that I have always remembered, “It’s never too late to become what you might have been.” I felt like it was an appropriate quote to share on my 40th birthday as I continue to work to become what I might have been.


Boss Hogg 

F3Omaha - 4192 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Steel Mill

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