AO: f3tradition
Q: Skipper
PAX: Moonlight, Frostbite MECA, Couch Potato
FNGs: None
COUNT: 4
WARMUP: 1 mile run
THE MURPH THANG:
100 pull-ups
200 mericans
300 squats
WARMDOWN: 1 mile run  
COT: Congrats to Moonlight on his 2nd Murph and for his consistency at F3 beatdowns. His improvement is evident! #drinkingthekoolaid
Speaking of consistency, always a pleasure to workout with Frostbite MECA who keeps the #Tradition AO lights on every Mon-Wed-Fri. #dedicated
I’m always honored to spend time in the gloom with my boys, and today that was Couch Potato who killed the Murph. #lifeguardseason
Prayers for those traveling for July 4th holiday. Our service men and women protecting our freedoms, and for peace and love in our country and world!  #ahoy