5 Dumbbell Exercises To Target Every Area Of Your Chest

20 HIMs came out and crushed Nightstand’s gnarly beatdown! Thank you bros for a great morning on the surf! F3TheRiptide F3 West Omaha **Pop-up 10/17 F3 Iron & Ore 05:30**

Was honored to receive the F3Nugent_Flag this am at the pop-up for F3 Iron & Ore from Adam! 🙏 F3Omaha F3 West Omaha

Hey F3Omaha! Come on out to F3 Paradise Island to 🏃🏻‍♂️in the 🍃 2morrow! Then we will enjoy some ☕️ while discussing F3QSource Q4.10 Lizard Building! “Effective Organizations are built through relationships, not rules” 4:45 🏃‍♂️ 5:15 🏃🏻‍♂️🛑🏃🏼‍♂️🛑🏃🏽‍♂️🛑🏃‍♂️ 6:00ish ☕️/Q Source

Tmrw is the day! F3 Iron & Ore will plant its flag! And “Nightstand” is ready to show F3 West Omaha PAX how to become shred like the men of STEEL!!! Bring ur dumbbells 5-20#s, a FNG, & in costume! 4:45a - 🎒 4:50a - 🏃 5:30a - 💪🏽 6:15a - ☕️ Hay Jay-156 & State

Thank you to all the HIMS for helping make the launch of F3 Iron & Ore so great!! Let’s grow and reach many more! #giveitaway And welcome to our FNGs Second String & Elway!!! F3 West Omaha @f3omaha

Do you know what tmrw is? It’s Nightstand’s Anniversary Q!! Tmrw where it all started…. The Bullpen F3 West Omaha I’m excited, to celebrate! Let’s just say, get a pre-run in, bc ur Arms, Shoulders & Chest will feel like ☠️!! *I like musicals* 😈 445 smurph 530 🥊👇🏽 6:15 ☕️

Well 1yr in the books F3Omaha TY to the 21 HIMs that came out to The Bullpen F3 West Omaha And HBD to TC F3-Slim Jim celebrating 43yrs!!! I’ll forgive you for thinking 🥕 🍰 is dessert 😳😳

🚨Calling all Bennington PAX Members🚨 Our community could use our support! You can help by contributing and dropping off at any of our Bennington OAs!!!

My man Josh Tolen F3Walleye told me, to stop killing my friends w/ all those merkins & that musical 🎶 ! So I guess 6am F3 TheOracle AO is about those LEGS & CORE!!! I just hope Casey Comstock (F3 Tooth Fairy) doesn’t kill us again w/ them at the 7am beatdown! I-Y-T-🦸🏽‍♂️ #6pack #legday #beatdown

Great morning at the F3 TheOracle AO Thank you to the 15 HIMs that enjoyed a lil core and leg beatdown from Nightstand! #stayincommunity #justpost #holdthemirror

Going into week like this!! Let Go

There’s a right way to DIP There’s a wrong way to DIP & there’s the F3 way to DIP Get ready to DIP it all tmrw morning at F3 The Village with Charlie “Nightstand” “Nightstand” on the Q Pre-run/Ruck: 4:45a Beatdown: 5:15a ☕️ & Qsource: 6:00a

Thank you to the 7 HIMs this morning F3 The Village that helped me dip it out!! #sneakypain

This graphic was too good to not repost! Come get your Ruck on tmrw at The Ruckus F3 Omaha 04:30 Pre Ruck 05:15 Ruck 06:16 ☕️

To the 19 HIMs this morning at The Ruckus F3 Omaha thank you for joining us! Remember life doesn’t always give much reason to smile, But smile because HE has already given you the victory! And there is no pain, hurt, or misery that should ever TAKE away your smile!!

Who’s ready for a… NIGHTSTAND BEATDOWN Ur Shoulders will burn, Ur Chest will quiver, Ur Abs & Quads will scream, Ur Lats will say hello & goodbye Tmrw Beacon Valley 4:55 PreRun 5:30 Beatdown 6:16 ☕️ ❤️ **NS don’t run, so pre-run if you nd cardio 🤣**

Man it was a windy one today, But glad these 8 HIMs found an alley and were able to look deep into each others eyes and play patty cake & do some deep, SLOW pickle pushers!! Beacon Valley F3 West Omaha