Northeast Tennessee

Talk Like a Pirate Day at Iron Horse

Leave a comment
Northeast Tennessee Johnson City Iron Horse (Founders Park)

Arrr, 8 scallywags gathered in the 63-degree gloom to hoist the colors an’ break a sweat!DISCLAIMER
PRAYER
COP

  • SSH X30 IC
  • Don Quixotes X10 IC
  • HW X 10 IC
  • LBAC X10<>IC
  • Slerkins X10 IC

THE THANG
Insert information about the workout.

Station 1: Pirate’s Plank (Core Focus)  

  •  Captain Jack Sparrows (Boat/Canoe)  15 IC  
  • Walk the Plank (Plank + crab walk)
  • Heels to Heaven  20 OYO (On Your Own)  
  •  Merkin Waves (start in plank position, push up, wave hand forward as if pushing a sail)  10 IC each side  
  •  Mosey to Great Lawn

Station 2: Pirate’s Booty (Legs & Glutes Focus)  

  •  Lt Dans(1 squat, 4 lunges)  build up to 5:20  
  •  Squat Burpees (drop into a squat before doing a burpee)  10 OYO  
  •  Monkey Humpers  20 IC  
  •  StepUps on Amphitheatre Stairs  20 each leg  
  •  Run a loop around the park

Station 3: Sea Legs (Cardio Focus)  

  • Broad Jump Burpees across the grass field (about 50 yards)  
  •  Bear Crawl back  
  •  Mountain Climbers  25 IC  
  •  High Knees  25 IC  
  •  Al Gore Hold  Hold squat position for 1 minute  

 Sprint half the lawn 

Rinse and Repeat

MARY
20 sec plank
CIRCLE OF TRUST
PRAYER

Leave a Reply