03/11/2024 - union - ALAC (Arms, Legs, Abs, Cardio)

AO: The Union

When: 03/11/2024

QIC: Choo Choo


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Tiny Dancer, Dr Doolittle, Goldie, Straight Shooter, Chocolate Chip and Choo Choo


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!