02/08/2023 - amazon - Happy 47th Birthday Ghost Rider & Strava Art

AO: Amazon

When: 02/08/2023

QIC: Ghost Rider


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Ledecky, Rapid, Miyagi, Signs, Ghost Rider


Miyagi, Rapid, & Signs brought a birthday headband and glowstick bracelets for all! FUN! FUN!


  • A few exercises to get the blood moving…


  • On the soccer field, we ran between 7 stations to draw the number 47, my birthday age.  We did 3 exercises at each station, to the count of 4, 7, and 47.
1BP (burpee, burpee plank jack)Pressed Squirrel (weighted)Monkey Humpers
2V-UpsAngry Donkey KicksJumping Jacks
3Walking Plank (4 steps) 4 shoulder taps -Repeat 4xPrisoner Jumping SquatsHigh Knees
4Captain Thor 

(sit-up & 4 Russian Twists (L/R=1)

Narwahls (L7, R7)Butt Kickers
5Plank up/down shoulder taps (L/R=1)Jumping LungesSkaters
6Walk the Plank (reverse plank, step feet in to table top)Drops (opposite knee, knee, opposite foot, foot, squat)Toe Taps
7Down dog HR pushup, 2 shoulder tapsPrayer Squat with Kickback (L/R=1)Mountain Climbers (L/R=1)


Hebrews 10:24

And let us consider how we may spur one another on toward love and good deeds.

You are amazing women and THANK YOU for being here today and every Wednesday! Keep coming back!


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