These 9 stair monster dancing machines dominated @F3_Cottonwood this AM
@F3Omaha @F3SarpySwagger
🤜🏻 Great Job Guys 🔨
COT: Remove 1 thing OFF your calendar that doesn’t serve your family, faith & health.
⬇️Check out our dance video ⬇️
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Justin Koch
52 posts
Join me tomorrow at @F3_Cottonwood for a high-octane, no-quit Beatdown. The stairs are waiting, legs will be tested, and the burn will be earned — come ready to work and leave better than you arrived. See you at dawn! 🥾
@F3Omaha, @F3SarpySwagger
0445 Pre🏃♂️
0515 🤜 👇
0601 ☕️
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We had 4 strong @F3Stormbreaker this beautiful morning. We pushed our self’s to keep toasty while not doing any burpees.
COT: Motivation gets you started but habits & discipline keeps you on your path. @F3SarpySwagger @F3Omaha
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🥄Hey Monday Morning Enthusiasts🌪️
Join me tomorrow @F3Stormbreaker to kick start your week.
Bring a positive attitude and an FNG!
@F3SarpySwagger @StirUpTheStorm
0445: Smurph @F3Titanalley
0530: Beatdown
6:20: Coffee @ Maverick
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PAX: 15 HIM strong today @F3Sanitarium — plus 1 FNG who came in hot, got a taste of the gloom, and Irish-exited before COT. (He’ll be back) @F3Omaha @F3SarpySwagger
Honor Veterans by how we live — serve, lead, and never leave a man behind.
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Hello @F3Omaha
I’ll be leading tomorrow’s workout up and down Papillion best turf @F3Sanitarium while finishing up with Papillions best cafe. @F3SarpySwagger
PreRun 5:00
Beatdown 5:30
Coffee 6:05
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Big shout out to these hammers for venturing out this AM to join me @F3Titanalley
COT: Save 15 mins a day to spend learning a new trait
@F3Omaha
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Hey @F3SarpySwagger @F3Omaha
If you enjoy Smurph, Murphy and an extra hour of sleep then join me @F3Titanalley tomorrow morning.
0445 - Smurph
0530 - Murph
0617 - Coffee
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F3Omaha@F3Omaha
🚨 WEEK OF 11/2 Q SCHEDULE! Shovel 🇺🇸 Passes: Honey Maid ➡️ Safe Ride @ColosseumF3, Mr. Rodgers ➡️ Feng Shui @F3TheCanopy. Pop-Ups: 11/05 @F3TheFeedlot @ Platteview H.S. 11/06 Hate (29 & Younger) @ Burke H.S. 2.0 Friendly @F3Pit (7:20am) 11/27 🦃 Thankful Trot #FreedToLead
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It was a pleasure to lead these 15 🔨’s this rainy morning @F3OMADangerZone
COT: Always be present for your loved ones @F3Omaha
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HEY -@F3Omaha & @F3SarpySwagger
Join me tomorrow as we ROLL into Hump Day @F3OMADangerZone
Good Luck to all IPC @F3MountOlympus
Bring a positive attitude and SYITG
4:35 PreRuck
4:40 Lake Run
5:15 Beatdown
6:05 Coffee at Maverick
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These 10 HIM’s powered through some Dark Webs and ring of fires @F3CornHuskHcap to jump start their day. @F3Omaha
COT: Make time to call your loved ones.
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🔨Attention @F3Omaha 🔨
Join me tomorrow @F3CornHuskHcap,
Where we will be rolling dice and spinning webs
5:00- Pre 🏃♂️
5:30 - Beatdown
6:18 - ☕️
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We had six 🔨that joined me this morning @f3belltower to celebrate a Husker victory and sip on Sarpys finest coffee. @F3Omaha
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Hey @F3Omaha
Time to get your Labor Day weekend started off on the right foot
Join me tomorrow @f3belltower
🏃🏼- 4:45
💪🏼 - 5:15
☕️- 6:05 onsite
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We had 4 Smurphers and 7 Murphers this beautiful morning @F3TheBockscar.
COT: Your so focused on the future that you don’t realize, today was what you prayed for years ago. ENJOY YOUR DAY
@F3Omaha @F3SarpySwagger
Justin Koch@f3Jackson5
Hey @F3Omaha School is in session this week Report to @F3TheBockscar tomorrow morning, sharpen those pencils (and your quads) . 4:45 Prerun 5:15 Murph 6:05 ☕️ @scooterscoffee
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Hey @F3Omaha
School is in session this week
Report to @F3TheBockscar tomorrow morning, sharpen those pencils (and your quads) .
4:45 Prerun
5:15 Murph
6:05 ☕️ @scooterscoffee
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F3Omaha@F3Omaha
🚨 WEEK OF 8/10 Q SCHEDULE! Shovel 🇺🇸 Passes: Big Unit ➡️ Sergeant Pencil @F3TheWhetstone & Smelly Cat ➡️ Moe @f3mainstage. VQ’s: Pipes @TheRuckusF3, Mismatch @F3TheDune & Back Up Terry @F3TheFarm. Pop-Up: @F3_Cottonwood (City Centre) @F3TheCalm New Home! #FreedToLead
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🚨Attention F3 Bargin Seekers 🚨
Join Pitchfork & I @F3TheTrident tomorrow for a 2 for 1 birthday special beatdown.
Let’s get July started off right 💥
Great time to bring an FNG
@F3Pitchfork @F3Omaha
500 pre 🏃♂️
530 🥊⬇️
617 ☕️+🎂
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Justin Koch retweetledi
Its no @VictoriasSecret...we know G String will bring the⚡️tomorrow!
04:45 - PreRuck/Run
05:15 - 🧱🥊👇
06:05 - ☕️
@F3SarpySwagger
#SYITG
Grady Hastings@GradyHastings
Alright gents - I’m stoked to be back on the Q at Mount Olympus! @F3MountOlympus Weather will be optimal and energy will be electric. ⚡️ Come get your midweek spark @F3Omaha. It’s free! You’ll feel powerful after this one. 0445 preruck/run 0515 beatdown 0605 coffee
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Shout out to the 54 HIMs who joined me this AM to celebrate the flag pass to a true leader Lot Lizard @BSMITH402
@F3MountOlympus received a total upgrade. I’m excited for what’s in store next. @F3Omaha
Thank You all for your support this year
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⚡️🇺🇸Flag Pass 🇺🇸⚡️
🔥 BIG DAY TOMORROW @F3MountOlympus 🔥
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 (@BSMITH402)! @F3Omaha
359 Night 🏃@mattskrads
415 Missy Pre 🏃
4:45 🏃/Ruck
5:15 🧱🔨
6:05 ☕️
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