YHC learned he needed to Q at 0521 when the scheduled Q sent the following message: “I over slept. Please Omaha.” (F3 Tennessee PAX refer to an on-the-fly audible as an “Omaha” as a nod to one of the Volunteer State’s most successful football players.)
AO: The Berm
PAX: Pirtle, Teacher’s Pet, Lipton, Cataract, Gus
Conditions: 37F and clear
We didn’t need no stinkin’ warm-up.
[Mosey .25 mile, then 25 merkins] x 4 (1 mile + 100 merkins total)
1 Squat at bottom of Berm (ascend # reps)
10 burpees at top of Berm (descend # reps)
7-up with concrete pavers
Curls4gurls x 7
45-degree press x 7
Skull crusher x 7
6 reps each… 5 reps each… 4 reps each… 3 reps each… 2 reps each… 1 rep each…
It’s called “7-up” for a reason! Go back up to 7 reps!
Mosey around senior center.
Backward mosey around senior center.
BBSU OYO x 15
J-Los IC x 10 (hip bumps from low plank position)
Boat / canoe
Crunchy frog IC x 20
COT / BOM: Nehemiah 4:7-9
But when Sanballat and Tobiah and the Arabs and the Ammonites and the Ashdodites heard that the repairing of the walls of Jerusalem was going forward and that the breaches were beginning to be closed, they were very angry. And they all plotted together to come and fight against Jerusalem and to cause confusion in it. And we prayed to our God and set a guard as a protection against them day and night.
We pray and post a guard. Stay prayed up. Stay vigilant.
Moleskin: Despite the short notice, YHC had a blast leading these dedicated men in some classic F3 routines.