ALARM, ALARM

On this hot muggy day we had 5 PAX come out to get our workout on and to enjoy each other’s company.  I came in on 2 wheels because I had to turn around and go a different way due to an accident (it was still there on my way back and it doesn’t look like anyone was injured).  We got set up and started on time (just barely).

Warm up

Arm stretches across, quad and knee stretches, jumping jacks

The Thang

We did ALARMS today so we had an arm exercise, a leg exercise, an ab exercise, run, and an M exercise

ALARM 1 (40 REPS)

bicep curls

squats

lbc’s

run

merkins

ALARM 2 (50 SETS)

weighted hallelujahs

lunges

russian twists

run

monkey humpers

ALARM 3 (50 SETS)

tricep kickbacks

standing left lifts

bicycles

run

mountain climbers

ALARM 4 (30 SETS)

hammer curls

clam shells

in & outs

run

morrocan night clubs

We circled up, gave prayer requests, Whole Coconut prayed for us, name o rama & named our FNG Sporty as she drives a Harley with her husband for fun.

Don’t forget our Flock it 5k on August 25th at Etowah Park at 6:00 with our FIA meeting immediately following at 7:00.  Please try to attend the meeting even if you can’t do the 5k.

Originally posted to FiA Nation

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