With the heat and humidity, there was no need to get too fancy to make the PAX suffer. 5 PAX overachieved and knocked out a 5K prior to the workout, so the sweat was already pouring.

Warm up (as if we needed one):

SSH x 20
Windmill x 10
Harvester x 10
Slow Merkins x 10
Plank Jacks x 15
Mountain Climbers x 15
Shoulder taps x 10

The Thang

We jogged around the church to the front corner of the far parking lot and circled up for a merkin pyramid (1 to 10 to 1). YHC encouraged the PAX to keep hands planted the entire time and to even stay in plank position if possible.

Next we ran and grab steel and assembled at the bottom of the hill behind the church. We paired up for a modified DORA consisting of 100 thrusters, 200 step back lunges, and 300 curls (all with steel). The mode of travel was a run with the steel up the hill and back. We wrapped up right before 6:10, so we dropped the steel at the pile and circled up for Mary.

Mary:

WWII x 20
Freddy Mercury x 15
Russian Hammer x 15
Flutter x 25

COT:

Prayer for 16 Seed who was bit by a copperhead a few weeks ago.