Shawn Howell

Send IT! What a great morning @f3thedisco with two evenly matched teams the competition was top notch. @F3Omaha

Back to Back Q's but tomorrow's @f3thedisco won't be like today @f3omahaMessHall where the points don't matter. Well really the points don't matter @f3thedisco either but who's counting. 5:15 Westside HS Football Field for some Ultimate 🥏

Whose Q is it anyway? Where the exercises are made up and the points don't matter. @f3omahaMessHall @F3Omaha

Come on out to @f3omahaMessHall as we need your help to Improvise tomorrows workout! 5:00 AM -Pre-Thangs 5:30 AM -Improvised Beatdown 6:15 AM -Coffee @F3Omaha

Even with the rain these 10 weren't chicken @F3Coop Be the salt and light in your work place and family today, you are the difference! @F3Omaha

Don't be chicken and get yourself down to @F3Coop tomorrow. @F3Omaha 5:00 - 🏃🎒 5:30 - 🥊👇 6:18 - ☕️

Great start to the week for these men! @F3TheMurph66 @F3Omaha

2nd time in two months I Q a workout without the site Q. Is it trust or are they afraid? @f3_battlefield @F3Omaha COT discussion: Who or what are you a disciple too?

I would like to thank Black Lung for inviting me back, so let's recreate some familiar memories. @F3Omaha @f3_battlefield 5am Prerun 530am Beatdown 613ish am Coffee

You missed it, you missed it, it went over your head... Thank you to @F3TheQuarry for making my dreams come true. 18 at the 7th Annual Schick and Nick Tribute workout! Ch'rs @schicknickshow @F3Omaha

7th Annual @schicknickshow Tribute workout is happening tomorrow October 4th. (You know it's September 4th right?) Oh, Okay I got it wrong. Anyhow. @F3TheQuarry is hosting this years festivities. Bring weights but more important, DROPS! 5:15 Theme Songs! 6:00 ☕ @F3Omaha

Beautiful day @F3TheOracle for a grinder, Dora and frisbees! Thanks Rockem Sockem for inviting me to Q then promptly leaving town! @F3Omaha

Head to Boystown and the OG site @F3TheOracle for the 7AM beat down. 0700 🥊⬇️ 0800 ☕ @ Karma coffee Bring an FNG @F3Omaha

Great start to Disco week 🪩! @F3Omaha @f3thedisco @F3WolfDen teapawt.org/F3Biff/status/20639549…

We got out of our comfort zones today and carried weights around. @f3_heavymetal @F3Omaha

Let's get out of our comfort zone tomorrow and carry some heavy weight @f3_heavymetal @f3omaha 0450 - slow 5k w/Veggie Straw 0500 - pre 🦺 w/Biff 0530 - 🥊⬇️🏋️‍♂️ 0616 - ☕️

Well 6 times around the sun since @F3Omaha found me. Let's do something very familiar @F3TheMurph66 Smurph 4:45 Murph 5:30 Coffee 6:15 ish

11 Hard Rockers enjoyed the @F3Octagon today. @F3Omaha