04/09/2021 - rock - 6 ALARM’s

AO: The Rock

When: 04/09/2021

QIC: Straight Shooter


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Tex Mex, Healthy Mama, Journal, Straight Shooter


I picked a bad night to wear black.  I was pretty yellow by the time we left due to all the pollen but everything is pretty while it is budding and turning green. Thunderstorms had been in the forecast but we were happy to find that no rain was in sight and the breeze felt wonderful.  Pandora kept wanting to play slow love songs so my music was not on point tonight even when I kept changing stations.  We started with some light stretching and jumping jacks before jumping in.

We did ALARMs (arms, legs, ab, run, m exercise) for 6 rounds timed at 50 seconds on with 10 seconds rest in between.

A – chicken wings

L – pop squats

A – dead bugs

R – run

M – marionettes


A – front raises

L – backward lunges

A – Russian twists

R – run

M – mat taps


A – bicep curls

L – sumo squats

A – lbc’s

R – run

M – merkins


A – hammer curls

L – curtsy lunges

A – in & outs

R – run

M- Moraccan night clubs


A – tricep kickbacks

L – standing leg lifts

A – bicycles

R – run

M – monkey humpers


A – side raises

L – calf raises

A – plank

R – run

M – mountain climbers

We still had a few minutes left so we did legs around the world which consists of 10 lunges forward on your right leg, 10 right side lunges, 10 back lunges on your right leg, 10 squats, repeat 3 directions on left leg and ended with 10 jump squats.  We all walked one lap, did a few stretches, and finished with COT and name o rama.  Congrats to Tex Mex’s son for passing all his firefighting tests, interviews, etc and was offered the job to start in May.


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