02/08/2023 - amazon - Happy 47th Birthday Ghost Rider & Strava Art
QIC: Ghost Rider
Number of Pax: 5
Number of FNGS: 0
Ledecky, Rapid, Miyagi, Signs
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.
|BP (burpee, burpee plank jack)||Pressed Squirrel (weighted)||Monkey Humpers|
|V-Ups||Angry Donkey Kicks||Jumping Jacks|
|Walking Plank (4 steps) 4 shoulder taps -Repeat 4x||Prisoner Jumping Squats||High Knees|
(sit-up & 4 Russian Twists (L/R=1)
|Narwahls (L7, R7)||Butt Kickers|
|Plank up/down shoulder taps (L/R=1)||Jumping Lunges||Skaters|
|Walk the Plank (reverse plank, step feet in to table top)||Drops (opposite knee, knee, opposite foot, foot, squat)||Toe Taps|
|Down dog HR pushup, 2 shoulder taps||Prayer Squat with Kickback (L/R=1)||Mountain Climbers (L/R=1)|