Ladder of 11s
April 26, 2019
Elevens
April 26, 2019

OOH-RAH – BIRTHDAY BOOTCAMP!!!

  • When: 04/26/2019
  • Q: Braveheart
  • Pax: Rocker – Respect, Papyrus & Smalls

Ian Ewan Marshall Woods (my baby) 19th Birthday Celebration – Work Out
Braveheart
Rocker – Respect, Papyrus & Smalls
Warm Up:
5 inch Worms
10 Jumping Jacks
10 Calf Raises
Side Lunges – 5 each side
This work out today is to celebrate my son’s 19th Birthday and his name is Ian E. M. Woods. He is currently in his 6th week of US Marine Corps Boot Camp in Parris Island, S.C.
Every Letter Pulled has a count of 19 for each exercise. We will pull each letter until we spell Ian E. M. WOODS.
After every 6th letter pulled and exercise completed we will have a cardio Exercise.
1. – run one lap around the parking lot
2. – power skips and run back backwards
3. – 1 min Burpees
4. – grapevine up and back
5. We will finish with a final lap around the parking lot
Alphabet Exercises
A – Leg Raises
B – Sit Ups
C – Crunches
D – Kettle Bell Swings
E – Squat Jumps
F – Bicep Curls
G – Jumping Jacks
H – Side Lunges
I – Carolina Dry Docks
J – Glute Bridges
K – Skaters
L – Mountain Climbers
M – Laying Chest Flies
N – Tri-cep Dips
O – Squats
P – Russian Twists
Q – Oblique Crunches (19 each side)
R – Fire Hydrants (19 each side)
S – Arm Circles (19 Fwd & back)
T – V-Ups
U – Push-Ups
V – Butt Kickers
W – Plank Jacks
X – High Knees
Y – Plank Up-Downs
Z – Sumo Squats

Ring Of Fire
1 – Hold Plank while each lady does 15 Superman’s
2 – Hold V-Up while each lady does 15 Flutter Kicks (1+1)
3 – Hold Side Plank while each lady does 10 Side Plank Dips (Left and Right side)

We finished up with our morning prayer/devotion and our FIA NAME- O – RAMMA !!!

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