June 29th, 2016 By Cupid

Warm-o-rama at the AO: 10 windmills (slow IC) and 15 downward merk dogs (slow singles).

Mosey to Carolina Courts: at foot of stairs, 15 hand-release merks, 5 core-killers and run up steps and loop back (x2) and then Mosey on up to top of parking deck via ramp.

At top of parking deck: 15 freddy merks (slow IC), cobra and other lower-back stretching and varied planks– mosey to Wells Fargo.

Wells Fargo: wall jumps (20) or wall step-ups (30) followed by hand-release merks (15 singles)– a little more cobra and then Mosey on to Post Office.

Post Office: just below steps adjacent to Post Office we split into two groups: one group performed 5 burpees and 10 V-ups rep action until other group ran up stairs and circled loop back to below stairs– once running group made it back to below stairs, the groups switched so that running group then perfomed burpees and V-ups while other group ran steps and looped circle back. We rinsed and repeated such for approximately three or four cycles until 6:10am when time was called and Pax moseyed back to AO for a 6:16am arrival.

MISC:
-Welcome FNG Sean O’brien who is a crossfit and basketball casualty like me, and coming off ACL tear approximately one-year ago from high school reunion football game injury (same one BD plays in). Thanks to BD for encouraging and monitoring his former teammate (both played football at NWCHS) this morning. FNG had a good attitude.

-Thanks to BD for planting that beautiful American stars and stripes flag in the ground! I really appreciate BD taking the time and effort to do such. Thank God for America and all those who sacrifice and have sacrificed to defend her.

-Due to low humidity this morning (unlike yesterday), Ricky Ticky Tavi’s hair actually was somewhat presentable– no BD criticism heard.

-According to Ricky, his neighbor and normal chaeuffer, Indiana, had a long, steamy night welcoming his good-looking wifey back from a two-week European trek. I am sure Indy was a sight for sore eyes for her after having to look at all the unattractive men in Italian, French and Spain. Thankfully, both Mrs and Miss Jones returned safely from their international travels which in this day and age is indeed a blessing.

-QIC tore up shin on wall jumps— ouch.

-After 7.4 miles run Monday and Trickdaddy’s sweatfest in jungle-like humidity yesterday, QIC attempted to design a moderate work out that stayed moving. BD and Ricky enjoyed QIC breaking out legal pad from running shorts at top of parking deck.

-I am planning a Intimidator game F2 possibly for Saturday 30 July ’16 with a 7:05pm start– reportedly, there will be fireworks. Please email or text me with thoughts. Also, there will a F2 at Cabarrus Brewery in the interim at a date yet to be determined.

-As always, thanks for leading me.

AYE, El Ab

Concord

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