18 PAX gathered in the gloom at House of Pain to get their July started right. There were 3 PAX that sought EC in the form of a pre-beatdown run. No FNGs today so circle up and let’s get started.

Warm-up

• SSH x30
• WMH x12
• Hillybilly x12
• LBAC/Reverse x14
• 5 Burpees OYO

Lap around the church, traveling clockwise to change it up.

Grab steel and line up along the first island. Only 16 pieces of steel remain at HoP (#returnyoursteel), but several PAX heeded YHC’s call to BYOC and so we managed to have just enough to go around. PAX counted off into 3 groups.

The Thang

Format – one group runs to third island and back, while other two groups AMRAP an exercise. Rotate until each group has done 4 sets of the exercise, and run twice. Variety pack of Merkins in between. So…

• Group 1 runs, Groups 2/3 AMRAP Bent-over rows
• 10 Merkins
• Group 2 runs, Groups 1/3 AMRAP Bent-over rows
• 10 Wide Merkins
• Group 3 runs, Groups 1/2 AMRAP Bent-over rows
• 10 Diamond Merkins
• Group 1 runs, Groups 2/3 AMRAP Bent-over rows
• 10 Carolina Dry Docks
• Group 2 runs, Groups 1/3 AMRAP Bent-over rows
• 10 Slow Merkins
• Group 2 runs, Groups 1/2 AMRAP Bent-over rows
• 10 T-Merkins

Repeat, but Bent-over rows are replaced by Curls

Repeat, subbing in Upright Rows, and changing the run: backward to 2nd island and forward run back

Recovery Mosey around parking lot

Final set + Mary:

• Group 1 runs, Groups 2/3 AMRAP Squat Thrusters
• 20 Flutter Kicks
• Group 2 runs, Groups 1/3 AMRAP Squat Thrusters
• 20 LBCs
• Group 3 runs, Groups 1/2 AMRAP Squat Thrusters
• 20 Freddy Mercury
• Group 1 backward runs, Groups 2/3 AMRAP Squat Thrusters
• 20 Flutter Kicks
• Group 2 backward runs, Groups 1/3 AMRAP Squat Thrusters
• 20 LBCs
• Group 2 backward runs, Groups 1/2 AMRAP Squat Thrusters
• 20 Freddy Mercury

Announcements: 4th of July Convergence at #thebatteringram, 3 hour special event. 0530 Murph, 0630 the ME, and 0730 Family Friendly exercise. More details on Slack. Prayers for Katie, going through a difficult time, and for Cosmo’s grandparents, transitioning into their new living situation. Prayers for everyone to stay safe traveling this holiday weekend.

YHC took us out. It was an honor to lead an excellent group this morning. SYITG!