Back to the Flats

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.

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.

Memorial Day at TheRock

Date: 2024-05-27 AO: the-rock Q: flipper PAX: Alf, grasshopper, Doublemint, flipper, Chopper, marvel, Joker FNGs: None COUNT: 7
WARMUP: N/A THE THANG: 5.5 no-drop miles with a shovel flag out front. Silent mile to remember the soldiers who paid the ultimate sacrifice to protect our way of life.
MARY: w/ the bootcamp PAX ANNOUNCEMENTS: beer run, blood drive COT: midriff took us out

Memorial Day Convergence

Date: 2024-05-27 AO: the-rock Q: wildturkey , midriff, flipper PAX: Erin Brokavich, jet_fuel, Cheese Curd, lex_luthor, Taco_Stand, hoover, Roulette, Starch, Lawfawnduh, Chopper, Doublemint, kirby, Rousey, Alf, Orange Whip, goonie, O’Tannenbaum, geraldo FNGs: None COUNT: 30
WARMUP: Side straddle hops Imperial walkers Low slow squats Sharon Towers Mountain climbers
THE THANG: 6 Rounds 24 Air Squats 24 Push-Ups 24 Lunges MARY: Around the flagpole
ANNOUNCEMENTS: Beer Run Blood drive
COT: Credo Mission 5 principles

It’s Murphin’ Time

Date: 2024-05-25 AO: stonehenge Q: lex_luthor PAX: Rousey, wildturkey FNGs: None COUNT: 3 3 Americans completed a full Murphy with weight.

Frank and his hefty sisters

Date: 2024-05-25 AO: olympus Q: voodoo PAX: flipper, MARTA, voodoo FNGs: None COUNT: 3 MARTA showed up late and Flipper left early, but in between we did a lot of work amongst intermittent raindrops.
WARMUP: SSH x 20 IC 5 x 1HS per side IW x 15 IC 5 x high pulls each side Sharon Towers x 10 IC 5 x cleans per side
THE THANG: Voodoo Complex x 5 EMOM
7s with merkins (6 to 1) and renegade rows (1 to 6)
Humane complex: 10 swings/10 goblet squats/1 merkin to 10 swings/1 goblet squats/10 merkins
3-man grinders: 1 pax on the sled, other 2 pax swing bells – 5-10 with 48 and 44, 10-15 with 40 and 36, 15-20 with 32 and 28. Repeato.
MARY: leg raises x 10 OYO Elbow plank for 1:00 Hollow body hold for 1:00
ANNOUNCEMENTS: Brew Ruck happened today. Blood drive in June. Beer run next weekend.
COT: Hoover took us out with The Rock pax.
Moleskine: YHC rolled in hot at 0700 to find Flipper in his truck. We got some gear unloaded and got to work. The music started during the warmup, which is unusual and it prevented MARTA from claiming he wasn’t late because the music hadn’t started. Flipper bailed during the grinders because he had swim practice. He says he only wears a speedo and a whistle. :man-shrugging: We’re between spreadsheets, so this was a made up workout. After doing the Murph yesterday, the merkins and squats were questionable. Thanks to Flipper and MARTA for coming out.

got ‘er done

Date: 2024-05-25 AO: davinci Q: Odd Job PAX: OMNICRON, teddyf3 FNGs: None COUNT: 3
WARMUP: SSH, IW, windmill, Merkin, down dog, runner stretch
THE THANG: Big series of block exercises behind target, a hill run, a toes2bar / pull up combo at the park, and some pistol squats and Australian pull ups at the stairs.
MARY: LBC, toes2bar
ANNOUNCEMENTS: Convergence Monday at the big church on Rae Rd. Beer run June 1st.
COT: Thanks for the takeout and words about freedom and sacrifice midriff

Toolbag fartsacked a Q

Date: 2024-05-25 AO: chicken-run Q: HazMat PAX: Chopper, Dosey Doe, drive_by, Franky, frasier, hairball, kirby, midriff, Drago FNGs: None COUNT: 10
WARMUP: running 2-5 THE THANG: running in a counterclockwise Rea crossing after big debate MARY: ANNOUNCEMENTS: converge and murph COT: coffee

No Breeze

Date: 2024-05-24 AO: mountain-goat Q: retread PAX: fleetwood, Insomniac, retread, sledge, slim_fast, Spammer, wildturkey, kilowatt, lois, Pele, Mounds aka Apollonia FNGs: None COUNT: 11
WARMUP: Mosey to the track, stretch. THE THANG: The Wood Chipper: 2 laps on the track, out and back to end of Woodfox, repeat. Most folks completed 2 or 3 rounds while MG studs Fleetwood and Slim Fast got 4. ANNOUNCEMENTS: Beer Ruck this Saturday, Memorial Day Convergence 0700 at Calvary Church, Beer Run next weekend. Blood drive in June. COT: Prayers for Julie and Fleetwood’s father. Wild Turkey took us out.