Talk Like a Pirate Day at Iron Horse

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