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

AO: Amazon

When: 02/08/2023

QIC: Ghost Rider

PAX:

Number of Pax: 5

Number of FNGS: 0

Pax Names:

Ledecky, Rapid, Miyagi, Signs


BackBlast:

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

Warm-up

  • A few exercises to get the blood moving…

The THANG

  • 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.

 

4 7

47

1

BP (burpee, burpee plank jack) Pressed Squirrel (weighted) Monkey Humpers

2

V-Ups Angry Donkey Kicks Jumping Jacks

3

Walking Plank (4 steps) 4 shoulder taps -Repeat 4x Prisoner Jumping Squats High Knees

4

Captain Thor

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

Narwahls (L7, R7) Butt Kickers

5

Plank up/down shoulder taps (L/R=1) Jumping Lunges Skaters

6

Walk the Plank (reverse plank, step feet in to table top) Drops (opposite knee, knee, opposite foot, foot, squat) Toe Taps

7

Down dog HR pushup, 2 shoulder taps Prayer Squat with Kickback (L/R=1) Mountain Climbers (L/R=1)

Pictures:

Leave a Reply