Warming Up:

    high knees, fanny kickers, soldier boys at the Train, and mosey on down the lane to the Girls Club where the warming up continued: cotton pickers (a slow 15-count in cadence); planks with knees to opposite shoulder (20-count in cadence); wide merks (15 in cadence); cockroach thing-a-ma-jigs (core— 20 in cadence); downward facing dog merks (either 15 or 20 no cadence).

That Thang:

   after moseying from the Club to Parking Deck, we ran one ascension up the deck stopping at each of the four levels to perform the following : !st level- 15 spider mercs; 2nd level-15 planks (elbows-to-palms); 3rd level-15 burpees; 4th level-15 V-ups.  Descended down stairwell where we rinsed and repeated for the second ascension, but minus-5 reps at each level (10 reps). Once done with second run, we moseyed straight to the bank formerly known as Wachovia. At said financial institution, we performed alternating wall jumps-to-burpees until Q called “hault” so as to take it back to the Train for Mary.

Mary:

    -diamond mercs (10 in cadence)

    -WW II (20 in cadence)

    -hip flexor stretches on ground each leg

    -Brazilians (20 in cadence– Cat audible)

    -Homer-to-marge (Indi audible– core mix)

Moleskin:

1. Mountie exited a tad early by aborting Mary to drive home above speed limit (it’s okay bc he’s a cop) to take a dump  Maybe Tick can show Mountie how to use mother nature for future convenience in such exigent circs?

2. Doo Doo actually posted. He dispelled the rumor he was back at Crossfit Unite doing WODs involving shirtless clean-and-jerks.

Doo Doo appeared lackluster and unenthusiastic with the Q’s workout and was overheard speaking to Indi about Turks and Caicos while reluctantly jumping onto wall.

3. PT adamantly made clear he will not participate in the Santa Scramble 5K before the Christmas Parade (prematurely held even bf Thanksgiving). Rather, I suspect he will be guzzling IPAs at Lil Robs with the 400lb Whopper (Kingfish).

4. Welcome our newly annointed “The Situation” to our Pax.

5. Tick is back in the saddle presumably after his adventures in Canada and The Magic Kingdom. Who in the hell do you think you are, Doo Doo or Indi?

6. I miss Liger.

7. Doo Doo ran into Sundrop stuffing face at Breakfast time and inquired, “what’s up Mellow Yellow?”

8. had teddy ginn caught the ball, Plumdog Millionaires don’t lose by 0.2 points to Burn to Shine in Fantasy (Ginn’s blunder led to Olsen’s subsequent catch and Gano’s field goal) and El Ab not pissed.

9. Where the hell is Exit? busy growing his mustache and doing 333 mercs a day?

Thanks for allowing me to lead bros.  Aye, EL ABOGADO

“Start where you are, use what you have, do what you can.”  Arthur Ashe

    -Homer-to-Marge (great core mix-up– Indiana audible)