03/11/2024 - union - ALAC (Arms, Legs, Abs, Cardio)
AO: The Union
When: 03/11/2024
QIC: Choo Choo
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Tiny Dancer, Dr Doolittle, Goldie, Straight Shooter, Chocolate Chip and Choo Choo
BackBlast:
Today we did an ALAC beatdown.
You do a series of 3 exercises: Arms, Legs, Abs, and then Cardio.
The exercises included:
Round 1:
Arms: 10 Bicep Curl to Overhead Press
Legs: 10 Squat Jumps
Abs: 10 WWII Situps
Cardio: Run a lap
Round 2:
Arms: 20 Tricep Kick backs
Legs: 10 Curtsey Lunges (sets)
Abs: 20 Mountain Climbers
Cardio: Run a lap
Round 3:
Arms: 20 Upright Rows
Legs: 20 Monkey Humpers
Abs: 10 Slide Plank w/ Hip Raise (each side)
Cardio: Run a lap
Round 4:
Arms: 10 Incline Pushup (on curb)
Legs: 10 Plyo Lunges (sets)
Abs: 10 V ups
Cardio: Run a lap
Round 5:
Arms: 10 Gun Show (each side)
Legs: 20 Walking Weighted Lunges
Abs: 20 American Hammers
Cardio: Run a lap
We added our monthly leg challenge into the mix doing one of the exercises before each run. The run we did was from our mats down to the end of the parking lot- 1/4 mile each time – so we ended up running about 1.25 miles, as well!