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
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