7:26 – Rise and Shine

7:27 – Into el bano to do the shaving ritual – first the face – then the head

7:35 – Brush the choppers and swish around some mouthwash

7:37 – Get dressed – Flash Gordon t-shirt (the cheesy 80’s movie) Yankees pullover – jeans

7:47 – Glass of OJ in the kitchen

7:57 – In the car leaving house – pouring rain – top stays up for obvious reasons

8:12 – Stop at Dunkin Donuts  to purchase Box O’ Joe and a dozen donuts for Mike Francesa and his crew – they have a remote at the Hard Rock Yankee Stadium. The line was out the door, but “Wrapped Around Your Finger” was playing by the Police (favorite group of all time). I was fine.

8:20 – Arrive at work and immediately begin preparing the YES Network Sports Sprint, which airs right before Francesa at 1p.m.

8:36 – Take a break from the Sprint so I can re-trace my steps for the morning and I write down everything I did to this point so it is fresh for the blog.

8:37 – Received the ratings e-mail – checked to see how BP did last night – I’m pleased.

8:38 – Back to Sprint preparations which consist of printing out the stories that I will cover in my update today: the Yankees, the Blue Jays and the Padres

8:40 –  Wrote my Sprint lead – based on the home run happy Yankee Stadium

8:46 – As I continue the Sprint preps, thunderstorms are rolling in off the Long Island Sound and the thunder is shaking the building – nothing like a good strong thunderstorm!

9:01 – Finished with the office portion of writing the Sprint – I write my highlights to the scripts I get from our feed service – Sports News Satellite

9:02 – Cup of coffee number one – and breakfast – two Special K cereal bars

9:03 – Head upstairs to edit the highlights for the Sprint

9:29 – Done editing the highlights

9:33 – Apparently it’s a four-minute walk from the third floor – down the stairs and back to my office on the first floor

9:40 – I didn’t get a Yankees script in my e-mail – so I had to cut those highlights and then write them down in my office after editing. Now the Sprint is completed – just have to wait for the Francesa crew to get here to tape – probably around 11:00.

9:42 – Starting to get Flash Forward rundown ready – I am taping it with John Flaherty as we do every week for YESNetwork.com – Flash will call in around 11:15.

9:42 – Second cup of coffee – 9:42 was a busy minute.

9:45 – Researching graphics for Flash Forward – Wang at Fenway in his career – 3-3, 5.11 ERA..

9:55 – Researching Mets vs. Yankees since interleague started – Yankees are 39-27 vs. Mets.

10:15 – Research and graphics are done – printing out Flash Forward rundowns.

10:18 – Take a break to input the first part of my day into the blog for your enjoyment.

10:38 – Done with the blog writing – now it’s time to suit up and head upstairs to tape – be back later.

10:46 – Got dressed for the Sprint and Flash Forward in what I like to call my mullet outfit – business up top – party on the bottom

10:50 – Went upstairs to tape the Sprint and Flash

11:11 – Started taping the Sprint and finished at 11:15

11:17 – Still waiting for Flash to call – he accidentally deleted my text with the number – I left my cell in my office – Neal Baker – Producer of the Francesa show went to my office to get my phone – I texted the number to Flash again

11:18 – Flash called in and we started – to find out what we talked about you’ll have to wait and see when it shows up on YESnetwork.com later

11:26 – Flash Forward ends – I wrote an intro for the Francesa Show – they are live at the Hard Rock Cafe at Yankee Stadium

11:30 – Handed off my microphone and IFB to Joe Parrino in the audio room

11:31 – Grabbed the tape with me and Flash on it and headed downstairs

11:35 – Back in my office typing up the blog – going to hand off the tape to get fed – then change into the gym clothes – then its off to NYSC for a little shoulder work out

11:58 – Dropped tape off to get fed – and gave Kevin Sullivan our internet guru the rundown for Flash Forward

11:59 – Glasses off – contacts in

12:02 – Left for the gym

12:10 – Arrived at gym – got situated and hopped on the elliptical

12:40 – 30 minutes on the elliptical – 2.66 miles and made some room for lunch with the calories burned

12:41 – Shoulder work out begins – 12 sets – four exercises – light weight – lots of reps

1:09 – Left the gym

1:20 – Back at work – picked up my free lunch – THANKS YES!  When the Francesa show is on a remote we get catered lunch – work perk – holla – anyway I chose Chicken Remo from Remo’s in downtown Stamford – it’s a melange of arugula (its a ve-ge-ta-ble – My Blue Heaven reference) tomatoes and their house dressing over some breaded chicken – make me chicken any way and I am eating it

1:30 – Eating lunch and listening to Mike Francesa in the background in my office – lunch is good