10 pax decided to be men and get out of the bed to better there bodies at Da Trane Station on a nice morning for a good beat down.

Warm-up:

Mosey to Carolina Courts

SSH x 15 IC

Mtn Climbers x 15 IC

Hillbillies x 15 IC

5 Burpees run up stairs, 10 merkins @ top, run around back to bottom of stairs x 2

Plank at top after 2nd set of merkins until all finish except for Grover who ran back down again

Mosey back to Trane Station for DA THANG:

Split into 3 groups

Station 1: 12 pull-ups (group 1 began here)

Station 2: 20 swerkins (decline merkins w/ feet on swings to help work some more core) (group 2 began here)

Station 3: Cinder block curls and skull crusher x 15 “each” (group 3 began here)

Station 4: Track & abs w/ all pax

Each group began at their respective station to complete their exercise, once pax were finished at their station plank up until ALL Pax were finished at each station then we rotated to the next station (QIC yelled “rotate” to signal for all pax to move).  This was done until stations 1-3 were completed by all and then ALL Pax got together at station 4 to complete running/abs.

-Round 1: complete stations 1-3, meet at track to run 1 lap and sprint 1 lap, 20 LBC’s x 20 IC

-Round 2: rinse and repeat all stations except start at next station(if started at station 1 first time you’re now at station 2), meet at track to sprint 1 lap and jog 1 lap, 20 low flutters x 20 IC

-Round 3: same as before in regards to rotating at beginning station, meet at track to run 2 laps at 1/2-3/4 speed, Deer ticks x 30 IC

-Round 4: back at your original station to repeat all again, meet at track to sprint 1 lap and run 1 lap, Freddie merks x 20 IC

-Round 5: repeat all 3 stations again, mosey to Mary

Mary:

LBC’s x 20 IC straight to low flutters x 20 IC

Cobra to downward dog x 2

Moleskin:

If you’re counting that should be 60 pull-ups, 100 swerkins, 75 curls/75 skull crushers and a decent amount of running/core.  I know the pull-ups got to most, including QIC, but most are in agreement that they are great exercise and everyone needs to get better at them. Glad to see a nice crowd after the huge group yesterday.  A few pax noticed that the 5:20-5:30 stretch time was noticeably quieter without catfish and El Ab.  Wasn’t mentioned but QIC was wondering where deer tick has been lately, he must not be satisfied with his hair style in the early morning hours thus deciding to fartsack.  Thanks to Hip Bone for bringing the cinder blocks out this morning for the workout.

Prayers:

Please be in prayer for Greg Brown and his family, apparently has a rare disease and not sure what can be done about it.  Also be in prayer for my best friends father, Sheldon Henderson, who was admitted to hospital yesterday due to a potential blood clot in lung. Doctors running tests to see exactly what’s going on.

Thanks for letting me lead and hopefully you enjoyed the maiden journey on DA Trane with Fire Chicken conducting!

Aye,

Fire Chicken🐓🔥