Checked the Q sheet before heading out to dinner last Saturday for my bday and saw it open with a chatter of a down ranger in attendance . I told myself if I got home at a reasonable hr and it was open then I would take the quick to start my 43rd Bday.

The stars aligned and when I got home I thought an easy to plan and patriotic beat down would be a Murph variation at the Foundry in honor of the USA Hockey team set to take on Canada that morning for the gold medal. 🥇

Warmup at the Tulips:

SSH
Abe bogodas
Low slow squats
Thai fighters
Mountain climbers
Shoulder taps

Mosey around Big lake to festival grounds and jogging to Foundry for a Half Murph

* Pull-ups: 50 reps
* Push-ups: 100 reps
* Air Squats: 150 reps

It was on your own but most broke it up into rounds of 5, 10, 15 and modified the pull-ups as needed.

At some 7:05 we moseyed to back of NOMA for 3 Sunday Mornings and heading back to flag for a 3 minutes of Mary where we did a ring of fire with leg raises and then around the horn.

COT: Prayer of gratitude for every day and year we have on earth and acknowledged the presence and reliability of the F3. Roswell from Puget Sound shared that it was his 1 year Maniversary and tha he was in a bad place mentally and physically before finding F3. Surreal reminder of the mission!

Sharing the alMOST American Playlist I found on Spotify for our beat down.

Almost forgot the Canadian Honkers that buzzed over us at the Foundry. We got the last laugh!

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