Land of the Flies

PAX:  Shaggy (F3 Raleigh), Buckeye, Deliverance (F3 Raleigh), Reef Donkey, Holiday Mansion, Lassie, Navy (RESPECT), Salty Peanuts (Kotters), Ricardo, Bong Wa, Shroom, Puddles (RESPECT), Suitcase (RESPECT), Creflo $$$, Duck Butter

 

I have racked my brain, but I am pretty sure this was the first time YHC ever Q’d, or co-Q’d in this case, the Hero Patriot.  A couple of weeks ago I had the honor of Q’ing the HPCSAUPMR5K, but that was different, and it was at Fort Macon.  So this was a great opportunity to use all that WCHS has to offer, and I have keys to everything!  Plus Puddles was doing half this thing so you know it was a party atmosphere.

With the holiday weekend in full force there was a contingent of off landers in Carterico.  We welcomed ITBers Shaggy and Deliverance into our PAX of 15.  Unfortunately YHC was unable to locate his Salt Life hat to make our Raleighites feel more at home.  And even more unfortunate was the fact that our Brothers from off had brought with them biting flies, or May flies, or Horse flies, or ITB flies as they are now known.

Puddles set the tone early for what would a beatdown by refusing to shoo any of the flies biting his majestic noggin and by refusing to wear a watch.  Tclaps to Navy for being the time keeper for Puddles.    Holiday Mansion provided everyone with some Deet infused essential oils that are awaiting FDA approval, but can be purchased as an “off the menu” item at his local pharmacies.  His only recommendation was to keep it away from your face.  So there’s that.

With many of the PAX fresh with some carcinogens, Puddles disclaimed and welcomed the group.  Then, with no mosey

Warmarama

5 burpees OYO-as an attention getter

Left over Right, Right over Left-30 seconds each

Low Slow Flutter IC x15—lots of confusion begins over whether or not Puddles knew what a warmup was

Downward Facing Dog

Cobra

Windmill IC x10

3 burpees OYO

Good Mornings IC x10 for the ITBers.  Remember to always be a hospitable host.

PAX then lined up facing the school buses, on their faces, jumped up and sprinted 100 yards.

Then the PAX was led on an extended mosey around the building back around to the track where some cones awaited for

The Thang 1-Puddles Merkin Mania Mile and More

Cones were set up every 100 yards.  Partnered up, each pair would run to the next set of cones and perform n+1 merkins.  We would run to 18 sets of cones and perform 171 merkins along the way covering 1800 yards of track.  Along the way, 2,306 flies were killed by a combination of Buckeye swats and the fumes of Holiday’s concoction

Salty Peanuts also had some choice words for your boy here while we were running from cone to cone.  Apparently, I had told him the night before we’d only run 800 yards or so.  I missed my mark by a bit.  But kotters to the Salty one.  He never quit and pushed on through some rough conditions.  That was a tough one to come back to.  Luckily we both had Suitcase beside us to keep pushing us along.

Shroom and Lassie almost lapped the PAX as they were sprinting from cone to cone.  Those boys are some full fledge runners now.  I also saw the backs of Creflo and Ricardo for most of the morning as well.  F3 doesn’t get easier, you just get stronger.  Tell em Holiday.

With Ricardo complaining about not enough running and Reef Donkey too tired to choke him out, Puddles decided to twist the knife on the PAX.  YHC thought he was going to play a joke on Shaggy and Deliverance but this was not the case.  Instead, Puddles prescribed a 5-1 burpee countdown with a 50 yard sprint in between each.  Creflo was not impressed.  Did I mention that Bongwa was in attendance at a non Gordy Lee workout?  Well he was, and he crushed it.

With Puddles finally breathing hard, he handed the reigns over to YHC and we were off on the mosey towards the weight room for

The Thang 2-Duck’s Weightroomapalooza

The PAX over 200 pounds grabbed a straight bar and added 5 pound plates to each side (55 pounds total) and those under 200 grabbed a drag bar and added 10 pound plates to each side (45 pounds total).

We performed the following lifts focusing on the form and technique of each lift.

Dead Lift SC x10

Straight Leg Dead Lift SC x10

Squat SC x10

Push Press SC x10

Curls SC x10

Upright Rows SC x10

Repeato each lift SC x10.  Lassie begins moaning.

Repeato each lift SC x15.  Lassie’s moaning intensifies.

At this point Shroom shares that this is only his second time lifting weights in his life.  Also at this point, Buckeye actually added more weight.  Impressive.  Lassie spit at me as if we were channeling his inner alpaca.

To provide a respite from the feel of the steel, the PAX moseyed over to the aluminum bench by the gym for the Holy Trinity.

Urkins IC x10.  Creflo almost pushes the bench over.

Dips IC x10.  Navy is doing dips with a shoulder flexibility that is unmatched in Carterico.

Derkins IC x10.  Lassie is still moaning.

Followed by a sherbert lap for Reef Donkey around the 500 building as a palate cleanser and then back to the benches for

Urkins IC x15.  Shaggy says they don’t do this in Raleigh.

Dips IC x15.  Deliverance says he hates Raleigh.

Derkins IC x15.  Bongwa is now moaning louder than Lassie.

Another palate cleansing lap for Reef and we’re back for

Urkins IC x20.  Suitcase is contemplating sinking my boat.

Dips IC x20.  Lassie has quit moaning and is screaming in Latin.

Derkins IC x20.  Holiday attempts to spray Deet concoction in my mouth.

Last lap and back to the bars for some more lifts

At this point we performed each of the 6 lifts AMRAP for :35 per lift with :15 of rest between each.

And then came the finisher.  When YHC said start, the PAX would AMRAP each exercise for :35 with no rest in between the lifts, and were not allowed to sit down the bar or let go of the bar.  There was a cacophony of encouragement and cussing filling the air.

The PAX graciously put away their bars and racked their weights and hustled back to the imaginary shovel flag as we hit the hard stop.

Announcements

Big Mic and Jang would be leading a Memorial Day Convergence on Monday at 6 am back at West.  We would do the Murph.

Bongwa had the Gordy Lee on Sunday.  2.0, M, and pet friendly.  At Fort Macon.

Salty Peanuts had some moving words as to his why for posting this morning.  The daughter of one of our friends and neighbors is having a tough go right now.  And if that kid can continue the fight to get better, and if their family can continue to endure, then working out is just not that hard.  Strong words.  Tclaps Salty.

Prayer Concerns

Blart’s wife

Doublemint

David Hesmer

Kylie Winchell

Our resident conduit to the Sky Q, Creflo Dolla took us out in a ball of man.

Thanks to all who posted on a humid, hot morning and for baring with all the flies that came from Raleigh.

DB, out.