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:
