QIC: Ghost Rider
Number of Pax: 5
Number of FNGS: 0
Rapid, Coco, Ledecky, Slow-n-Steady, Ghost Rider
- Arm Circles (10 back/10 front)
- Weed pickers (12)
- Motivators from 4
- FULL Jumping Jack
- Shoulder Jumping Jack
- Hip Jumping Jack
- Straight up/down jumps
See ya when I see ya!
- Partnered up
- Partners run opposite direction on half rectangle of soccer field. When they meet they:
- 10 Froggers (plank, feet jump to hands)
- 10 Cross body Mountain Climbers (R+L=1)
- 10 IYW Supermans
- 10 Russian Twists (R+L=1)
- Continue running in the respective direction until you meet again. When you meet again do the same 4 exercises, only 9, then 8, 7, 6, etc…
Desending Crab Walk
- Crab walk the wall to a line on the soccer field and back, then 6 tricep dips.
- Repeat crab walk, then 5 tricep dips.
- Continue descending to 1.
I get KNOCKED down
- Song, I get knocked down lyric, do a burpee.