Brian Lancaster

@F3TheQuarry join me Tomorrow 5:15a at The Quarry. Short, nasty, fun dumbbell beatdown. Coffee 6:05a to fix everything.

#f3omaha

Join me @F3Boundaryline | Monday: 5:30 AM | Aspen Creek Middle School

Ch-ch-ch-ch-changes… turn and face the strange.

Try the Murph instead of your usual post. Run, merkins, pull-ups, squats. Simple. Tough. Worth it. | @f3Omaha |

4:45 Prestuff
5:30 Beatdown
6:20 Coffee

@F3TheDune is calling! Join me for an F3 beatdown featuring heaving objects. Grab your coupon or kettlebell, and let’s have some fun. 

Bring an FNG and an extra coupon if you got one.

5:00 pre run
5:30 beatdown
☕️ after at Hy-Vee

@F3Omaha

@F3Omaha come out to the @F3Boundaryline to get the week kicked off right with a Murph! Try to find a new guy to bring along. 

4:45 Smurph 
5:30 Murph
6:20 ☕️

@F3Omaha come out to the @F3Boundaryline to get the week kicked off right with a Murph! Try to find a new guy to bring along. 

4:45 Smurph 
5:30 Murph
6:20 coffee