⛰️ Attention PAX⛰️ F3Omaha Join me tomorrow for a monumental 369 day F3 Anniversary beatdown , where we will be moon walking around F3TheTrident Bring a positive attitude and an FNG Pre Run 🏃 5:00 Beat down 5:30 Coffee: 6:07

🧨🧨🧨Pre Blast 🧨🧨🧨 Come Join Bill Koch and I as we take over F3TheDangerZone with a H-A-L-L-O-W-E-E-N theme beat down. Positive Attitudes and FNG Welcomed 🎃👻 Lake Run 4:40 Beat down 5:15 Coffee 6:05ish F3Omaha

We had 14 HIM preparing for Halloweens Tricks and Treats this morning. Shout to Pitchfork Bill Koch for your CO -Q assistants. Thank You Rayban Matt Willis for allowing us to visiting your site. F3Omaha

⚡️Hey F3Omaha ⚡️ Let’s kick this week off w/ a 🧨 F3Stormbreaker. Come join me for a Mosey like Murph beatdown or support our brothers F3TitanAlley for the 🇺🇸pass. Either way #justpost 📈Attitudes and FNG’s Encouraged 445 Smurph F3TitanAlley 530 Beatdown 6:05 Coffee

These 8 🔨’s crushed the modified Murphish beatdown this AM F3Stormbreaker. Shout out to Kyle Lindeman 🇺🇸👉Reggie Ripple #SarpySwagger COT: Never keep F3 a secret. It’s always EH season… F3Omaha

Hey Pax🔥 Join me tomorrow for a Holiday Christmas Eve beatdown @F3TheTombstone We will enjoy some Christmas music, mumblechatter and definitely some Merkins. Don’t forget to wear your favorite Holiday Sweater. F3Omaha Pre Run: 5:00 Beatdown 5:30 Coffee: 6:15

These 5 HIM joined me for a C-H-R-I-S-T-M-A-S breatown @F3TheTombstone . We rocked out to Feliz Navidad 🎄 Got swole with Superman Merkins, and started our Holiday off right with Santa Sumo Squats. F3Omaha Welcome FNG: Gibson Merry Christmas All #SarpySwagger

I asked Pavel Tsatsouline how to dramatically increase one’s endurance & strength (not size) he said: once a week jog with a kettlebell weighing 30% of your body weight for 1mile, switching which arm carries it (at your side) as needed. Start slow. Mentally brutal. Fun. Works.

🚨Pre 💥 Blast 🚨 Hey all PAX F3Omaha, Let’s get our March Madness Pre Game started right tomorrow AM at 🤠 F3TheFarm 🐐. Come ready for a well 🏀rounded Beatdown F3SarpySwagger 4:45 PreGame/Run 5:16 Tip off Beatdown 6:01 🖤Coffee

We has 14 Future Varsity HIM’s brush up their ball skills 🤠 F3TheFarm 🐐 just in time for March Madness. F3SarpySwagger COT: Never stop learning new skills CPR: 30 Compression then 2 rescue breaths. F3Omaha

Shout out to the 5 Smurph and 8 Murphs who decided to get their Monday started off right F3TitanAlley F3Omaha COT 1: FNG Season, image where we would be at in life without F3 Cot 2: Surround yourself with + ppl

⚡️Pre🗻Blast ⚡️ Join me F3Omaha as I travel west to experience F3TheWhetstone tomorrow for a BALL of FUN. Bring a positive attitude and your favorite FNG Pre 🏃‍♂️ 4:45 Workout 🏋️‍♀️ 5:15 ☕️ and 📖 6:00

It was a pleasure leading F3TheWhetstone this AM. These 18 HIMs experienced some weighted ball workouts while getting in some mumblechatter. F3Omaha COT: You’re so focused on the future that you don’t realize, today was what you prayed for years ago. Enjoy your day!

⚡️🗻Hey F3Omaha🗻⚡️ I’ll be traveling WEST tomorrow to lead F3RedWing with a MOM workout 🦅 “Murph on Monday’s” 🦅 So… Enjoy treating all MOM’s today SYITG Smurph 4:45 am 5k Pre-Run 5:00 am Murph 5:30 am Coffee 6:20 am

It was a pleasant morning to spend doing HARD things F3RedWing Shout out to the 6 fellow Smurphers and 22 Murphers who chose to start their Monday off right. Thanks Jason D Kennedy for the opportunity to lead these HIMs F3Omaha F3SarpySwagger

⚡️🇺🇸Flag Pass 🇺🇸⚡️ 🔥 BIG DAY TOMORROW F3 Mount Olympus ⛰️⚡️⛰️ 🔥 Join me in the gloom as I lead my final beatdown as Site Q before passing the flag to the one and only Lot Lizard (Brandon Smith)! F3Omaha 359 Night 🏃MW Streetsky 415 Missy Pre 🏃 4:45 🏃/Ruck 5:15 🧱🔨 6:05 ☕️

Shout out to the 54 HIMs who joined me this AM to celebrate the flag pass to a true leader Lot Lizard Brandon Smith F3 Mount Olympus ⛰️⚡️⛰️ received a total upgrade. I’m excited for what’s in store next. F3Omaha Thank You all for your support this year

Its no Victoria's Secret...we know G String will bring the⚡️tomorrow! 04:45 - PreRuck/Run 05:15 - 🧱🥊👇 06:05 - ☕️ F3SarpySwagger #SYITG