10/21/2020 - lair - AfLAC Timer Beatdown

AO: The Lair

When: 10/21/2020

QIC: Choo-Choo

PAX:

Number of Pax: 7

Number of FNGS: 0

Pax Names:

Me (Choo-Choo), Semper Fi, Might Mouse, Guac, Wilson, Chocolate Chip, and Hallmark


BackBlast:

AfLAC Timer Beatdown
7 beautiful ladies joined me on this lovely Fall morning. Thank you for starting your day with me, ladies!

I borrowed this from another location but changed the name. I switched the order of the exercises and didn’t like that ALAC wasn’t a real word, so I made it freakin’ Legs so then it would be AfLAC. That’s just how my crazy brain was working last night! Lol!

Warm-up: We started with some Michael Phelps to loosen our arms, some TTT in cadence, and the ran a small lap to get the blood pumping.

The Thang:
The idea is that you do a series of 3 Arm exercises, 3 (freakin’) Legs, and 3 Abs. Each exercise is 50 seconds and you have 10 seconds in-between to get ready for the next one.
At the end of each Round we did our Cardio by running up the stairs, around the light pole and then back to our mats for a quick swig of water before we started the next Round. Each Round is about 12 minutes b/c you do 1 Arm exercise for 50 secs, then 10 sec break, 2nd Arm for 50 secs, then 10 sec break, 3rd Arm for 50 secs, then 10 sec break, and continue with that timing for Legs and then Abs. That is 9 minutes, then depending on how long your Cardio is, should be about another 3 minutes.
The exercises included:

Round 1:
Arms – Bicep Curls, Hallelujahs, and Upright Rows
Legs – Sumo Squats, Alternating Lunges, Donkey Kicks w/ Pulse at Top
Abs – LBCs, Bourbons, Penguins
Cardio – Run up the stairs, around the light pole and back.

Round 2:
Arms – Overhead Press, Crossbody Tricep Extensions, Merkins
Legs – Narrow Squats, Curtsy Lunges, Hold Chair
Abs – Russian Twists, In & Outs, Pretzel Crunches
Cardio – Run up the stairs, around the light pole and back.

Round 3:
Arms – Around the World,  Shoulder Taps, Moroccan Night Clubs
Legs – PAX Choice Squats, Reverse Lunges, Calf Raises
Abs – Reverse Crunches, Bicycles, Hold Plank
Cardio – Run up the stairs, around the light pole and back.

We finished with 2 minutes to spare so we did another set of Curtsy Lunges and In & Outs. Then we circled up for prayers and COT. I forgot to snap a photo, but oh well!

Pictures:

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