MEET JOHNNY: THE CALISTHENICS PIRATE

July 31, 2025 3 min read

MEET JOHNNY: THE CALISTHENICS PIRATE

Johnny isn’t your typical fitness junkie. With a background as a sports massage therapist, health educator, and self-proclaimed pirate and mermaid wrangler, he brings a colorful twist to training. For over four years, he’s ditched crowded gyms for parks and portable gear, building a routine that keeps him strong enough for both everyday life and the occasional mermaid hoist in front of cheering fans. (Read on to the end for an awesome breakdown of some advanced calisthenics!)

 

From the Gym to the Great Outdoors

When gyms closed in 2020, Johnny faced a choice: lose progress or adapt. After 25 years of lifting indoors, he embraced calisthenics—using bodyweight to build strength anywhere. The shift sparked creativity, resilience, and a love for training under open skies.

Training with Purpose: Strength, Safety, and Control

Pirate life (and real life) demands functional strength. Johnny’s workouts focus on legs, core, and arms—muscles that matter when lifting awkward loads. He swears by slow, controlled movements, especially on unstable tools like rings, to build true strength while protecting joints. His advice? Move deliberately, keep form tight, and let progress come naturally.

 

Freedom to Train Anywhere

One of Johnny’s favorite tools is the Verse Agile Rack—a portable, adjustable system that turns any space into a gym. Its secure, flexible design challenges stability, builds strength, and supports safe progress for every level. For Johnny, it’s more than gear; it’s a way to stay consistent, connect with others, and make training fun. Whether you’re wrangling mermaids or just chasing better fitness, raise the bar (literally) and see where your strength takes you!


Step-by-Step Guide to Johnny’s Advanced Calisthenics

Whether you’re new to bodyweight exercises or looking for a fresh routine, here’s Johnny’s breakdown of some advanced calisthenics. Let’s raise the bar, plank up, and squeeze those glutes!

Watch Johnny's Calisthenics Workout with Joanna

Straight Arm Tricep Extensions (“Bodyweight Skull Crushers”)

Step 1:  Stand facing a bar set at waist to chest height. Place your hands underneath with an underhand grip, not too wide—just enough to keep things comfortable.

Step 2:  Step a bit forward and bend your knees slightly. Engage your core and squeeze your glutes to keep a straight, braced position.

Step 3:  Slowly bring your forehead toward the bar. Pause for a second at the top of the movement.

Step 4:  Lower yourself back down so your arms straighten fully. Squeeze those triceps at the end to maximize that pump. Start and finish with locked out arms for proper form!

Overhand Grip Bodyweight Tricep Extensions (Plank Style)

Step 1: Switch to an overhand grip, keeping your hands close together as feels comfortable (no need for them to touch).

Step 2: Move your feet far enough back so you’re in a plank-like position. You’ll feel your core engage and your abs brace tightly.

Step 3: Gently drop your head under the bar, flexing your elbows.

Step 4: Push back and straighten your arms completely, squeezing the triceps hard at the top. For an added challenge, try lifting one leg off the ground to increase intensity.

Bar Sit Hold (For Core and Control)

Step 1:  Sit on the bar with your feet still on the ground. Place your hands securely on the bar and lock your thumbs for stability.

Step 2: Once you feel stable, bring your arms straight and pick your legs up off the floor—or just tiptoe them for support if you’re new to this.

Step 3:  Focus on keeping your arms straight and shoulders down, bracing your core.

Step 4:  From this position, try to bring your hips up and squeeze everything tight. The goal is to get your feet lifting and your body working as a unified plank.


Pro Tips from Johnny

  • Always engage the core and squeeze the glutes on every rep.
  • Adjust grip and distance as needed for comfort and progression.
  • It’s okay to start with your feet down and progress to lifting them as you get stronger.

BONUS:Do this exercise to help prevent injury to your shoulders!

Watch Johnny's Shoulder Injury Prevention Video

 

 



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