Emma’s Ladder

Emma’s Ladder

With CMS breaking for summer, YHC’s unpaid Uber service for the 2.0’s is also on sabbatical, thus freeing my Monday and Tuesday mornings for other endeavors.  I mentioned this fact to Drano many months ago at a Coffeeteria, who proceeded to schedule this Q before I could finish my swig of Dark Roast.  Did I have a choice?  No, no I did not.  Which brings us to today.

Friendly Disclaimer delivered, 0530 sharp.  No FNGs.  Away we go….. until the PAX is almost obliterated 7 steps into the warm-up Mosey by no fewer than 5 cars assaulting the SCMS parking lot at warp speed.  Hence, a warm-up lap of the parking lot ensued to allow the stragglers time to hide their keys.  #snoozebutton

COP (Gateway Academy parking lot); all exercises IC

20 IW, 15 Slow Merkins, 15 LSS, 10 MC, 10 Peter Parker, 10 Parker Peter, 10 Good Morning Nashvilles

Exit Gateway, Left on Strawberry, Cross 51, Go Left, Right on McPherson (Alexis ‘hood), Left on Wyman, Halt at intersection of Wyman and McCallum

Planker’s Medley:  15 Plank Jacks IC, Pain varietal poses, recover

The Thang

7’s on McCallum hill.  Diamond Merkins at TOP, Squat Jumps w/ Wide Sumo twist at BOTTOM (no idea what the F3 name for this exercise is, or if one even exists)

Mary when finished:  Dolly, Flutter, Heels to Heaven, all 15 IC

Mosey to SCMS track for Emma’s Ladder (my rising 9th grade daughter who ran track for SCMS this past season; gave me this workout which I deemed PAX worthy)

• 400 meter AYG; 15 Wide Arm Merkins
• 300 meter AYG, 100 m recovery yog:  15 Merkins
• 200 meter AYG, 200 m recovery yog:  5 burpees

Slow mosey to launch.  Done.

Moleskin

If Middle School track athletes can do it, then surely the Base Camp PAX can!?!?!  I will tell Emma that all 14 PAX crushed her workout; barely breaking a sweat.  #thelieswetellourchildren  Great work by the PAX today at a solid AO.  Goonie was nervous that I was taking the PAX to uncharted territory, but I assured him that Alexis ‘hood possessed Base Camp worthy hills while only being  1/4 mile from SCMS.  Who knew?  You’re welcome.  Many thanks to Drano for inviting me to Q.  Was an honor to lead this group, and I hope to repeat Q in the future.

Announcements

Food Drive for Calvary Food Pantry.  Base Camp is donating cans of soup.  See Twitter for specifications (< 16 oz, no “cream of…”)  Calvary is a great partner for F3, so all donations are welcome.

SPEED FOR NEED: Goonie’s 2-yr F3 anniversary is fast approaching.  In celebration, he has thrown down a PAX challenge for monetary donations to SPEED FOR NEED (check Twitter for details).  For every dollar donated at 6/19 Base Camp, Goonie will perform 1 burpee (up to 100) at 6/26 Base Camp.  Not only will your monetary gift go to an incredible cause, you will also have the pleasure of inflicting pain and suffering on the Site co-Q.

Reminder from Goonie to post at other F3 locations while traveling.  He posted and Q’d in Orlando recently, site unseen.  Strong, brother.  Spread the word, PAX.

Thanks to Simba for the takeout.