12 PAX gathered at Oak Ridge Park for a runtastic good time in pairs. No FNGs, so we jumped right into the warmup with:

Warm-o-Rama:

SSH x5 IC

Mosey to the park bench along the sidewalk next to CrossFit to show them how it is done.

The Thang:

Each man paired up. One man ran the length of the sidewalk and back (1.2 miles) while the other started on the following exercises:

Merkins

Lt Dan

LBC

Carolina Dry Docks

Toe/Heel raises

Reverse LBC

Each exercise was performed until form suffered, then moved on to the next, in a repeating loop until Partner A returned. Then Partner B began the long run while partner A moved through exercises.

We managed to complete 2.5 reps until time was up.

Mosey to the shovelflag.

6MOM:

LBC x20

Rosalita x15

Freddie Mercury x15

Cindy Crawford x15 each side

American Hammer x40

circle of trust:

The Reed family

Kernersville Convergence 8/13/16 at Ivey Redman Park

PAX: The Real Toto

QIC: 7/26/16