I was led to believe there would be BD cake.

Preamble:

4 Birthday Cakes and 3 HC’s turned into ZERO Birthday Cakes and 10 HIM’s.  I’ll take that deal every birthday.

Great to host Longshanks as well & we welcome our new Norseman overlords.  At least until we stage our revolt & overthrow the regime.

Beck’s “Odelay” on the playlist.

I turned 43 Saturday; I don’t feel 43.  Thanks F3.

Warm-O-Rama:

Mosey to the big lot, did a loop around an island to incorporate High Knees, Butt Kickers, & some Carikeokake Left & Right.  Circle up in the lot for:

• SSH
• WindMills
• Toy Soldiers
• Imperial Walkers
• Arm Circles
• Covid’s

All PAX did a round of 21’s, nailed it.  Then we did a round of 22’s (to make 43), did not nail it & suffered a 5 Burpee penalty.

Finished our warm-o-rama with a “Wheel of Mercan” on the curb.  Start with:

• 10 Dercans (feet up), rotate 90 degrees for
• 10 tilted Mercans (RH, RF up), rotate 90 for
• 10 Ircans (hands up), rotate 90 for
• 10 tilted Mercans (LH, LF up), rotate 90 for
• 10 more Dercans.

The Thang:

Mosey to the coupon ditch for a medium-large coupon.  Never want to take that pile of rocks for granite.

Head to FOD for 43 of each of the following, followed by a lap around the FOD:

• Curls
• American Hammers (Alpha, with Coupon)
• Skullcrushers
• LBFC’s (with Coupon)
• BO rows

Finished out with 10 Burpees per minute, for 10 rounds with a 10-second rest between.  Advised PAX regarding modification, 6 burpees per round as a minimum.  Laser Beam alerts & Beck go well together.

Return the coupons on the way back to the flag.  Finished with -(2:00) to spare.

COT:

Prayers for Pitstop’s kids’ safety as they travel to camp & visit family.

Safe travels & sanity to False Start’s crew as they make the annual pilgrimage drive to New Jersey.

Several running opportunities for 7/4.

F3/FIA convergence on 8/6 a the Rubicon.

PitStop’s Anniversary Q coming up this Thursday.

Prayers for our nation- for us to see the world & each other through our Maker’s eyes and behave charitably to each other.

Naked-Man Moleskin:

Great work by all this morning, everyone really pushed hard.  Super grateful for the encouragement, the strengthening, and the community we have through F3.