f3OldMacDonald

[Sam Bedrnicek @SwarmF3]

9 Him's joined me this morning at @F3CoronadoOMA for my Q. Thank you everyone @F3Omaha , have a great Monday!

[Sam Bedrnicek @SwarmF3]

It's me Swarm on q tomorrow @F3CoronadoOMA . Come join me for a beatdown @F3Omaha .
4:45 pre-thing
5:30 beatdown🥊⬇️
6:20 coffee!!!☕

[F³Garmr @F3Garmr]

Solid morning in the gloom with the hammers.

Appreciate the leadership, My Maria 👊!
COT was spot on.

#LeaveNoManBehind

[F³Garmr @F3Garmr]

Wayfair delivered a tough sandbag beatdown, and the HIMs of @F3Omaha that showed up endured and are better for it now 💪.

Thank you for your leadership Wayfair!

[F³Garmr @F3Garmr]

Animal put the HIMs of @F3Omaha who showed up this morning through a very wet and muddy sandbag beatdown. 🌧️

Lots of lifting, throwing, and dragging the bags (even when bear crawling).

And they are all better for it💪.

Thank you Animal!
👊

[Zachary Storz @ZStorz93459]

Man the line. The flood is coming. Stack the bags to stem the tide.

04:45- Pre🏃🏻‍♂️/🗿
05:15- 💪🏻
06:00- ☕
@F3Omaha
@F3Garmr

[F³Garmr @F3Garmr]

Thank you for stepping in and stepping up to the challenge Swarm!

The HIMs got a good workout and their calves will probably hurt a little tomorrow...

💪

[F³Garmr @F3Garmr]

@SwarmF3 🐝doesn't know it yet - but he will lead the beatdown tomorrow ....

That should be fun.....

Bring and FNG and the muscle💪.

Sandbags will be there.

0445 - Pre 🏃or 🚶‍♂️
0515 - 🥊🔽
0610(ish) - ☕️

[F3SpeedBump @SpeedBumpF3]

Hey Brothers of @F3Omaha & @F3WestOmaha
Never been to @F3Garmr ? Me either!
Join YHC tomorrow at 5:15 to get some Sand in your Boots 🥾
4:30 Smurph
4:45 Pre🏃/🎒
5:15 👊🏼👇🏻
6:01 MudWater ☕️

[f3OldMacDonald @F3MacDonald]

2 HIMs went through the impossible lap @F3Garmr despite the rain.

Kudos to Dr. Sandman and Swarm (@SwarmF3)

It was very soggy.

[The Ruckus F3 Omaha @TheRuckusF3]

Guess who turns 15 this week? A little extra motivation to keep moving when you’ve got a Swarm coming after you. Join us in the gloom tomorrow. @TheRuckusF3 @F3WestOmaha @F3Omaha

[f3OldMacDonald @F3MacDonald]

17 Respect HIMs of @F3Omaha joined me this morning at @F3Respect PopUp to move sandbags around and strengthen their 💪.

Welcome Space Jam!

[f3OldMacDonald @F3MacDonald]

All the "Respect" HIMs of @F3Omaha - come tomorrow to a @F3Respect PopUp at Golden Spike @F3Spike (Burke HS Stadium) for a full body workout with not much running.
Few of the exercises will utilize sandbags.

0500 - Pre 🦺 or 🏃‍♂️
0530 - 🥊⬇️
0616 - ☕️

[f3OldMacDonald @F3MacDonald]

20 HIMs of @F3Omaha showed up and moved their bodies as well as sandbags 💪 this morning @F3BunzTown .

"I am what I do."

James 2 : 26

@F3WestOmaha
@F3Garmr

[f3OldMacDonald @F3MacDonald]

HIMs of @F3Omaha - post @F3BunzTown tomorrow morning to get a full body workout.

I will be your Q.

Bring an FNG and the 💪💪.

5:15 - pre 🏃‍♂️/🚶
6:00 -🥊👇
7:00 - ☕️

@F3WestOmaha

[Danny Nolan @FengShuiF3]

10 of us threw the sandbags around this morning at @F3Garmr ! Our muscles got bigger because of it!! Thanks to Old MacDonald for allowing me to lead!
@F3Omaha @F3WestOmaha

[f3OldMacDonald @F3MacDonald]

20 HIMs of @F3Omaha showed up this morning @F3TheRiptide to move the sand around. 💪

All days are useful in different ways.

@F3WestOmaha

[f3OldMacDonald @F3MacDonald]

@F3Omaha come join me @F3TheRiptide tomorrow.

I will be your humble Q and I will bring extra sand to your beach.

@F3WestOmaha

425 Smurph
440 pre 🏃🏼‍♂️
515 🥊👇🏼
601 ☕️ on site

[Jon Markt @NuSker88]

@F3WestOmaha @F3Omaha

Join me @F3Garmr tomorrow morning, as we tackle a sandbag workout honoring old-school football two-a-days. And yes, we will run the greatest of football play for all you lineman - the Fumblerooski.

0445 pre-👟🥾
0515 🥊👇
0610 ☕️

@F3MacDonald

[f3OldMacDonald @F3MacDonald]

16 HIM of @F3Omaha joined me this morning @F3TheTalon for a few rounds of moving our bodies and sandbags around.

We may have unintentionally explored the concept of "repetition till failure"....

Pain is gain 💪.

@F3WestOmaha