9 Pax showed up at AO Foxtrot to celebrate International Talk Like A Pirate Day 🏴☠️☠️ How fun!!! I created a pirate themed playlist for the festivities 🥳The weather was an amazing 67 degrees and more then welcomed by most of the PAXâŚ.. some people wanted it cooler and were sad to have to still wear shorts not mentioning any names (partly cloudy ⛅️😉) 😂âŚ.
Started on time with some oyo stretches/warm-up while I went through the exercises and conceptâŚ
The Thang
Exercise x 1 minute
Rest x 30 seconds
âbattle squatâ- sumo squat
âbilage tossâ- woodchoppers
âsail climbersâ- tree/mountain climbers
180 degree jumps
âpeg leg squatsâ- single leg squats (30 secs each leg)
âRum runnerâ- Run a lap
âWalk The Plankâ- spider plank
âpirate strollâ- hillbillies
âjump the shipâ- jump squats
âdead manâs liftsâ- deadlifts
âdrink the rumâ- hammer curls
ârum runnerâ- Run a lap
âpull the sailsâ- lying alternating toe touches
butt kicks
âpirate crawlâ- walking lunges
âpull the swordâ- overhead tricep ext Into to kettlebell swing with dumbbell
âbourbon breakâ- bourbons
âsword fightâ- skaters
âsurrenderingâ- surrenders
ârow your boatâ- bent over rows
âpretzel snackâ- pretzel crunches (legs Indian style)
ârum runnerâ- Run a lap
finished up with time for some stretches COT and name-o-rama
Originally posted to FiA Nation
