F3 - Low Flow
Joined January 2014
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🔥PREBLAST🔥
Tuesday at the @F3TheCathouse will be a fun @F3Omaha morning in the gloom on the best turf in Bellevue, come on down and enjoy with us! Bring an FNG or reach out to a PAX you haven’t seen in a while!
3:59 ruck
4:45 Prerun
5:15 Beatdown
6:02 onsite coffee
Brandon Vail retweeted
Today 17 HIM faced the weather as we enjoyed some catch up! Thank you all for joining me at the @F3Octagon - hope to see some more of you @F3Omaha @F3SarpySwagger @F3WestOmaha folks this week!
Brandon Vail retweeted
Most backpacks just carry weight.
The @cinderuck puts it to work.
Ruck it. Lift it. Rip it. Repeat.
One pack. More ways to put in the work.
What’s your preference — miles or reps?
#CINDERUCK #Rucking #RuckTraining #HybridTraining #FunctionalFitness #RuckWorkout
Brandon Vail retweeted
🚨 WEEK OF 11/02 Q SCHEDULE!
VQs:
Caesar @f3omahaMessHall
Fumes @F3Pit
300 x 300 Challenge Live
Thankful Trot sign ups will be posted later this week
Make sure you are wearing lights and reflective gear in the mornings
#FreedToLead
Brandon Vail retweeted
Hey @F3Omaha @F3SarpySwagger @F3WestOmaha word on the street is that in one more sleep you can shake that #HalloweenHangover #MmmCandy with me #Amadeus @F3Octagon #OneMoreSleep
Brandon Vail retweeted
18 strong for neighborhood mosey in Papio and around Halleck Park @f3thesandlot
Practice gratitude - “What are you thankful for?”
@F3Omaha
Brandon Vail retweeted
🍌 @F3Omaha Find Your Gru at @F3Paradise tomorrow! Join @siets_tra, @pbiodrowski & YHC who will be leading a Minions-themed beatdown in full costume.
🏃 Pre-run 4:45 AM
💪 Beatdown 5:15 AM
📖 QSource 6:05 AM
Don’t make us send the Minions after you!
🤖 Made with AI
Brandon Vail retweeted
14 great guys showed up @F3Octagon this morning to get their week started off 💪🏼. We got the HR up and stretched the lungs out.
“Stop waiting for perfect conditions. Stop waiting for permission. The sun is up start running”
Brandon Vail retweeted
Pre-Pre-Preblast for this Friday, we will be celebrating Halloween with a giant award for best dressed! There might even be treats! @F3FancyFeast @F3Omaha
🤖 Made with AI
Brandon Vail retweeted
Dusted the cobwebs off my Q last week just in time for @F3Octagon tomorrow AM. Join me for a Monday morning BD sure to wake you up for the week. It’ll be fun, I promise 😉.
5am Pre Run
5:30am Beatdown
6:15am ☕️
SYITG 👊🏼
Brandon Vail retweeted
🚨 WEEK OF 10/ 26 Q SCHEDULE! 🎃🎃🎃🎃
Flag passes🇺🇸:
@F3CornHuskHcap @F3WildKingdom
@f3IronandOre
VQs:
Kelce @F3TheRiptide
TRD @f3TheRampage
Wiggum @F3TheWoodshed
Q School at Iditarod
Pop up: Rucktober @F3Ironwood
Costumes for Sat
#FreedToLead
🎃🎃🎃🎃🎃🎃🎃🎃🎃
Brandon Vail retweeted
#COMZQ update
- Flag passes 🇺🇸 @F3CornHuskHcap @F3WildKingdom @f3IronandOre
- Lancers game 🏒 & ☕️🥪🍺 @omaha2nd @F3WestO2ndF @F3EastOmaha2ndF @F3OnTap @F3fairynectar
- Impact Retreat @F3Omaha3rdF
- @F3Glue_OOM & @F3OmahaB2C
#SYITG
Brandon Vail retweeted
@F3Omaha join YHC tomorrow @f3TheRampage where we’ll put in some work - only one law for this 🥊⬇️.
445 pre thangs
515 🥊⬇️
605 ☕️
Brandon Vail retweeted
3 HIM joined YHC at @F3TheCathouse for a rockin' good time!
We cranked the running to 11 and mixed in plenty of burpees, squats, merkins, and other greatest hits. 💪🔥
No guitars were harmed, but some legs and shoulders may never be the same!
@F3Omaha @F3SarpySwagger
Brandon Vail retweeted
@F3Octagon 18 HIMs (1 FNG, welcome Step Back) showed up for some hills, core, and extended Mary with @jerridderr and YHC. We celebrated @tylercalfee #44 birthday.
Heard a CoT about not being a sugar cookie and keep moving forward.
Have a great week! @F3Omaha @F3SarpySwagger
Brandon Vail retweeted
🚨 WEEK OF 10/19 Q SCHEDULE!
VQs:
Short Porch @f3_catalyst
Swamp Monster @F3TheDune
Gurney @F3BlockParty
Tango @F3TheFarm
Pop up: Rucktober Week 4
Make sure you are wearing lights and reflective gear in the mornings
#FreedToLead
Brandon Vail retweeted
@F3Octagon @F3Omaha @F3SarpySwagger
Calling all HIMs let’s shake off some recent Football Ls for a CoQ with @jerridderr and YHC
5% chance of #APEX but 95% chance of a good time
0500 🎒 or 🏃
0530 👊 👇
0615 🎂 w/@tylercalfee #HBD
0615 #KhakisCoffee
Let’s start Monday right
Brandon Vail retweeted
Helps if I add the video 🤦♂️
9 PAX and one four legged friend getting some rainy miles in @f3thesandlot this morning. Great job @bvail1981 on the half 💪.
Keep supporting and lifting each other up. You might not see the impact you have but it’s there.
@F3SarpySwagger
Brandon Vail retweeted
7 PAX headed to the beach for a Super Mario workout @f3gsob
COT: Give thanks in all circumstances; for this is the will of God in Christ Jesus for you — 1 Thessalonians 5:18