Mini-Gooher
Date: 2024-05-30 AO: hydra Q: Cheese Curd PAX: puddin_pop, Focker, spackles, Cottonmouth, Bootlegger, Erin Brokavich, Skybridge, deep_dish, Queen, Slingshot, Huddle House, MARTA, jet_fuel, good_hands, Fog Horn, Limey, FNGs: None COUNT: 17
WARMUP: jog to the bus lot IWx15 1 leg burpee x10 Bear crawl back x10 CCD x10 Sshx15 1 leg burpee x10 Bear crap forward x10 Ccdx10 5 merkins Runnners stretch 5 merkins Runner stretch
THE THANG: mini gopher P1- run to the min track and back P2- run to the baseball field: 10 jump ups/ 15 dips/ 15 mky humpers X3
Jog to church for rock work
3 rounds of 15 reps per: biceps, tricep, shake the baby (outward press) and over head press
Run to the end of the parking lot between rounds 1 and 2 pause for some abs
Jog to Monkey bars P1 does 1 pull up/ p2 LBC // p1 does 2 pull ups/ P2 does LBC, etc…3,4,5,4,3,2,1 reps
MARY: we got plenty in as we waited for the six and at the end
ANNOUNCEMENTS: blood drive, Savage race
COT: -thanks for keeping me on the schedule. Always a solid group. -Fog Horn will never see this, but was pushing me to run the pax today. Sorry to disappoint, 1/2 marathon tomorrow -good to see some old and new faces -welcome Skybridge to slack. Tons of good options for running. Also, lots of great sites in A51/SOB land. I hear SACS is an amazing Sandbag/ ruck workout on Wednesdays… site Q always has extra gear -this group loves one-leg burpees -I think someone fogged the group, we didn’t stick around long to see the effect
WARMUP: jog to the bus lot IWx15 1 leg burpee x10 Bear crawl back x10 CCD x10 Sshx15 1 leg burpee x10 Bear crap forward x10 Ccdx10 5 merkins Runnners stretch 5 merkins Runner stretch
THE THANG: mini gopher P1- run to the min track and back P2- run to the baseball field: 10 jump ups/ 15 dips/ 15 mky humpers X3
Jog to church for rock work
3 rounds of 15 reps per: biceps, tricep, shake the baby (outward press) and over head press
Run to the end of the parking lot between rounds 1 and 2 pause for some abs
Jog to Monkey bars P1 does 1 pull up/ p2 LBC // p1 does 2 pull ups/ P2 does LBC, etc…3,4,5,4,3,2,1 reps
MARY: we got plenty in as we waited for the six and at the end
ANNOUNCEMENTS: blood drive, Savage race
COT: -thanks for keeping me on the schedule. Always a solid group. -Fog Horn will never see this, but was pushing me to run the pax today. Sorry to disappoint, 1/2 marathon tomorrow -good to see some old and new faces -welcome Skybridge to slack. Tons of good options for running. Also, lots of great sites in A51/SOB land. I hear SACS is an amazing Sandbag/ ruck workout on Wednesdays… site Q always has extra gear -this group loves one-leg burpees -I think someone fogged the group, we didn’t stick around long to see the effect
4 Rogues
Date: 2024-05-30 AO: the-phoenix Q: wildturkey , teddyf3, midriff, Hawkeye PAX: teddyf3, Hawkeye, midriff FNGs: None COUNT: 4 Wild Turkey 7s on the grass
Hawkeye Pavilion calf raises, dips and step ups
Teddy Pavement 10s on speedbumps
Midriff Trail run and sprint!!
Hawkeye Pavilion calf raises, dips and step ups
Teddy Pavement 10s on speedbumps
Midriff Trail run and sprint!!
Hills, They be a’hillin
Date: 2024-05-30 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), Polly, fletch, citgo, flipper, bunker, hairball FNGs: None COUNT: 7
WARMUP: 3 for a PreRun THE THANG: all PAX in attendance headed south on Rea to find some hills and weren’t left disappointed. MARY: nope ANNOUNCEMENTS: 6/21 blood drive COT: Astro took us out
WARMUP: 3 for a PreRun THE THANG: all PAX in attendance headed south on Rea to find some hills and weren’t left disappointed. MARY: nope ANNOUNCEMENTS: 6/21 blood drive COT: Astro took us out
The Will Hero WOD
Date: 2024-05-29 AO: sacs Q: Starch PAX: Cheese Curd, Roulette, wildturkey FNGs: None COUNT: 4
WARMUP: Shoulder Taps and Runners Stretch
THE THANG:
Ruck 1 mile
10 rounds of 10 reps with ruck: Squats American Hammers Merkins High Pulls (deadlifts that go into upright rows)
Another lap around the track, then mosey back up to launch
MARY: Flutters with ruck presses and LBCs to close
ANNOUNCEMENTS: Beer run Savage race Blood drive
COT: YHC took us out
Sgt. 1st Class Will Lindsay was a Green Beret who served in the 10th Special Forces Group. He died from wounds sustained in combat operations in Kunduz province, Afghanistan, on March 22, 2019. He is survived by his wife and 4 daughters.
Will always said, “I will never run from a gunfight.” We sweat and grind to understand just a minutia of the sacrifice Will made for his family and for our country.
WARMUP: Shoulder Taps and Runners Stretch
THE THANG:
Ruck 1 mile
10 rounds of 10 reps with ruck: Squats American Hammers Merkins High Pulls (deadlifts that go into upright rows)
Another lap around the track, then mosey back up to launch
MARY: Flutters with ruck presses and LBCs to close
ANNOUNCEMENTS: Beer run Savage race Blood drive
COT: YHC took us out
Sgt. 1st Class Will Lindsay was a Green Beret who served in the 10th Special Forces Group. He died from wounds sustained in combat operations in Kunduz province, Afghanistan, on March 22, 2019. He is survived by his wife and 4 daughters.
Will always said, “I will never run from a gunfight.” We sweat and grind to understand just a minutia of the sacrifice Will made for his family and for our country.
The Urinal Cake Business is Circling the Drain
Date: 2024-05-29 AO: wamrap Q: Horsehead PAX: Alf, Horsehead, O’Tannenbaum, poptart, @double_e FNGs: None COUNT: 5 Merkins Stairs Flagon Drags Ramps Tarantulas Run Burpees at each pee tree Lunges at trucks
Increase by 5 each loop, burpees by 1
We talked about urinal cakes for more than I have ever discussed that topic. I had on a free shirt from a convention with a hockey puck on it that was the genesis of this educational experience. And, since nobody cares about hockey we talked about urinal cakes instead. Once, I worked with an influential man with a stream so pressurized that he made the housekeeping staff remove all of the pink cakes because they were splattering his dockers. Nobody else had that problem.
On another note, congrats to the untaggable EE and Alf on their new relationship. It was bound to happen, and conditions were perfect.
Increase by 5 each loop, burpees by 1
We talked about urinal cakes for more than I have ever discussed that topic. I had on a free shirt from a convention with a hockey puck on it that was the genesis of this educational experience. And, since nobody cares about hockey we talked about urinal cakes instead. Once, I worked with an influential man with a stream so pressurized that he made the housekeeping staff remove all of the pink cakes because they were splattering his dockers. Nobody else had that problem.
On another note, congrats to the untaggable EE and Alf on their new relationship. It was bound to happen, and conditions were perfect.
shingles Q
Date: 2024-05-28 AO: falcon-crest Q: poptart PAX: puddin_pop, jet_fuel, good_hands, IHOP, Mr. Magoo, Huddle House, Bootlegger, Limey FNGs: None COUNT: 9
WARMUP: Did a warmup THE THANG: Run some Merlin/LBC suicides. Then run 3 laps, one out each exit. 20/30/40 of Dips, Merkins, Squats each lap. Some rock work with curls for the girls. A little core work to finish up the workout, followed by Limey’s stinky ass to take us out.
WARMUP: Did a warmup THE THANG: Run some Merlin/LBC suicides. Then run 3 laps, one out each exit. 20/30/40 of Dips, Merkins, Squats each lap. Some rock work with curls for the girls. A little core work to finish up the workout, followed by Limey’s stinky ass to take us out.
Chapters 4 & 5
Date: 2024-05-28 AO: 3rdf-timekeeper Q: Gump PAX: citgo, bratwurst, frasier FNGs: None COUNT: 4 Gump led discussion on Chapters 4 & 5. 5 is a long chapter with a lot of detail worthwhile to read.
frasier will lead discussion next week on the closing out of the book with Chapter 6.
We are looking to start https://a.co/d/f2FW08J on Tuesday, June 11, so get your books now.
frasier will lead discussion next week on the closing out of the book with Chapter 6.
We are looking to start https://a.co/d/f2FW08J on Tuesday, June 11, so get your books now.
Back to the Flats
Date: 2024-05-28 AO: swift Q: bratwurst PAX: picasso, Gump, frasier, flipper, Wolverine, bunker, midriff FNGs: None COUNT: 8 WARMUP: starting a few minutes late (it wasn’t because of looking for headlamps), we moseyed down to the Greenway entrance in the Ballantyne Corp Park. Our first time running the Greenway at Swift, it was dark for the first 40 minutes but eventually lightened up to not need the headlamp. Cooler as we got to the lower elevations, but the humidity was no less thick down there. 4x warm-up exercises after our 1mi mosey.
THE THANG: 1st intervals: 30sec on (2mi to 5k effort), 30sec off (float / mosey and use to recover to the Six at times). 13 rounds ending just past the odoriferous McAlpine Wastewater Treatment Plant. If you didn’t have a timer, but had a track, this would be similar to running hard on the straightaway of the track and floating each curve.
2nd intervals: 1.5mi Progression run. Using the 0.25mi markers of the greenway, try to run the next 0.25mi 5 seconds faster. This is equivalent to pace increase of :20/mi faster. So start at a effort that you could increase by 2:20/mi (if we were doing a full 2mi) from start to finish. Example, first 0.25 at 2:00 (8:00/mi), next 0.25 at 1:55 (7:40/mi), then keep cutting it down.
Wolverine and flipper led the charge on the Progression, but actually listened to YHC and stopped at 1.0mi instead of hearing the revision to continue to 1.25mi and turn around to finish at 6 rounds = 1.5mi.
Mosey for 10minutes back to COT.
ANNOUNCEMENTS: – Beer run 6/1 – see tuck Preblast for details. – Adventure race in November at Cane Creek park in Waxhaw – paddle, run, bike. See Wolverine or kid_rock for details.
THE THANG: 1st intervals: 30sec on (2mi to 5k effort), 30sec off (float / mosey and use to recover to the Six at times). 13 rounds ending just past the odoriferous McAlpine Wastewater Treatment Plant. If you didn’t have a timer, but had a track, this would be similar to running hard on the straightaway of the track and floating each curve.
2nd intervals: 1.5mi Progression run. Using the 0.25mi markers of the greenway, try to run the next 0.25mi 5 seconds faster. This is equivalent to pace increase of :20/mi faster. So start at a effort that you could increase by 2:20/mi (if we were doing a full 2mi) from start to finish. Example, first 0.25 at 2:00 (8:00/mi), next 0.25 at 1:55 (7:40/mi), then keep cutting it down.
Wolverine and flipper led the charge on the Progression, but actually listened to YHC and stopped at 1.0mi instead of hearing the revision to continue to 1.25mi and turn around to finish at 6 rounds = 1.5mi.
Mosey for 10minutes back to COT.
ANNOUNCEMENTS: – Beer run 6/1 – see tuck Preblast for details. – Adventure race in November at Cane Creek park in Waxhaw – paddle, run, bike. See Wolverine or kid_rock for details.
Good Morning Burpees
Date: 2024-05-17 AO: the-brave Q: midriff PAX: frasier, fire_hazard, kirby, Franky, wingman, Hippie, soft_pretzel FNGs: None COUNT: 8 Run the burpee mile with a partner at Community House Middle School track. 5 burpees every time a pedestrian responds to a “Good Morning”.
Honor the Brave, Remember the Fallen: Loredo WOD
Date: 2024-05-27 AO: _area-51 Q: midriff , flipper, wildturkey PAX: midriff, wildturkey, flipper, Point Break, Joker, Circuit City, Taco_Stand, mallcop, Cheese Curd, Rousey, hoover, Alf, Orange Whip, kirby, O’Tannenbaum, Starch, Roulette, beaver, jet_fuel, Doublemint, Chopper, Lawfawnduh, geraldo, madison, grasshopper, snowflake, goonie, lex_luthor, marvel, Limey FNGs: None COUNT: 30 Loredo WOD
6 Rounds (pax take turns calling each exercise) – 24 Air Squats – 24 Push-Ups – 24 Walking Lunges (Left, Right = 1) – 400 meter Run (circle back for the six each time)
Circle up by the flag in the cemetery for called Mary, meet up with the runners. Back to launch for CoT
Staff Sergeant Edwardo Loredo died in Afghanistan supporting Operation Enduring Freedom. Edwardo was killed by injuries sustained when an IED was detonated near his dismounted patrol. Madam Speaker, IEDs are the way the cowards of the desert fight against our Americans. Sergeant Loredo was just 34 years of age, and it was just one day before his 35th birthday when he gave his life for our Nation.
This great American warrior was born and raised in Houston, Texas. He was an Army Airborne soldier. Edwardo served combat tours in both Iraq and Afghanistan and was with C Company, 2nd Battalion, 508th Parachute Infantry Regiment, 82nd Airborne out of Fort Bragg.
Now the 82nd Airborne Division has had its share of famous soldiers, from Sergeant Alvin C. York to General James M. Gavin. But the real story of the 82nd Airborne Division is the selfless men like Edwardo Loredo–one of the thousands of paratroopers in jump boots, baggy pants, and maroon berets. They jump out of aircraft loaded with a ton of gear and stare danger right in the face. And if you are looking for peril, you will find our paratroopers there, jumping out of airplanes into the worst hellholes on the planet, finding the terrorists cowering in their caves, taking the fight to the enemy, and treading where the timid dare not go.
Staff Sergeant Edwardo Loredo was one of such American troopers. He graduated from Sam Houston High School and joined the Army shortly after graduation. He met his wife, Jennifer, in the Army. First Sergeant Jennifer Loredo, Edwardo’s wife, was deployed to northern Afghanistan when she got news that her husband had been killed in southern Afghanistan.
This fine young couple are examples of the absolute best America has. They sacrificed so much in service for the country that they love. Edwardo called his fellow soldiers his family as well, and he loved the Army life.
Edwardo is survived by his 2-year-old son, Eddie; his 7-year-old daughter, Laura; and his 13-year-old stepdaughter, Alexis. His family says Edwardo was an adventurer. He adored his wife and family, and he loved to cook for his family. America is blessed to have such a rare breed of man who serves as protector to his family and to his Nation.
It was once said that what we do for ourselves dies with us, but what we do for the others and the world remains and is immortal. Edwardo’s sacrifice will not be forgotten by our Nation. Staff Sergeant Edwardo Loredo’s name is now written on the sacred rolls of American patriots who paid in blood for this Nation’s freedom and for the freedom of other nations. Today we honor this great American warrior’s life and are humbled by his greatest of sacrifices. We are truly blessed to have called Staff Sergeant Edwardo Loredo an American.
6 Rounds (pax take turns calling each exercise) – 24 Air Squats – 24 Push-Ups – 24 Walking Lunges (Left, Right = 1) – 400 meter Run (circle back for the six each time)
Circle up by the flag in the cemetery for called Mary, meet up with the runners. Back to launch for CoT
Staff Sergeant Edwardo Loredo died in Afghanistan supporting Operation Enduring Freedom. Edwardo was killed by injuries sustained when an IED was detonated near his dismounted patrol. Madam Speaker, IEDs are the way the cowards of the desert fight against our Americans. Sergeant Loredo was just 34 years of age, and it was just one day before his 35th birthday when he gave his life for our Nation.
This great American warrior was born and raised in Houston, Texas. He was an Army Airborne soldier. Edwardo served combat tours in both Iraq and Afghanistan and was with C Company, 2nd Battalion, 508th Parachute Infantry Regiment, 82nd Airborne out of Fort Bragg.
Now the 82nd Airborne Division has had its share of famous soldiers, from Sergeant Alvin C. York to General James M. Gavin. But the real story of the 82nd Airborne Division is the selfless men like Edwardo Loredo–one of the thousands of paratroopers in jump boots, baggy pants, and maroon berets. They jump out of aircraft loaded with a ton of gear and stare danger right in the face. And if you are looking for peril, you will find our paratroopers there, jumping out of airplanes into the worst hellholes on the planet, finding the terrorists cowering in their caves, taking the fight to the enemy, and treading where the timid dare not go.
Staff Sergeant Edwardo Loredo was one of such American troopers. He graduated from Sam Houston High School and joined the Army shortly after graduation. He met his wife, Jennifer, in the Army. First Sergeant Jennifer Loredo, Edwardo’s wife, was deployed to northern Afghanistan when she got news that her husband had been killed in southern Afghanistan.
This fine young couple are examples of the absolute best America has. They sacrificed so much in service for the country that they love. Edwardo called his fellow soldiers his family as well, and he loved the Army life.
Edwardo is survived by his 2-year-old son, Eddie; his 7-year-old daughter, Laura; and his 13-year-old stepdaughter, Alexis. His family says Edwardo was an adventurer. He adored his wife and family, and he loved to cook for his family. America is blessed to have such a rare breed of man who serves as protector to his family and to his Nation.
It was once said that what we do for ourselves dies with us, but what we do for the others and the world remains and is immortal. Edwardo’s sacrifice will not be forgotten by our Nation. Staff Sergeant Edwardo Loredo’s name is now written on the sacred rolls of American patriots who paid in blood for this Nation’s freedom and for the freedom of other nations. Today we honor this great American warrior’s life and are humbled by his greatest of sacrifices. We are truly blessed to have called Staff Sergeant Edwardo Loredo an American.