01/31/2023 - den - ALARM-Scalator
AO: The Den
When: 01/31/2023
QIC: Choo Choo
PAX:
Number of Pax: 12
Number of FNGS: 0
Pax Names:
Shrinky Dink, Straight Shooter, Foster, Spartan, Dr Doolittle, Rapunzel, Partly Cloudy, Bells, Chocolate Chip, Megaphone, Whole Coconut, and Choo Choo
BackBlast:
It was a large and fabulous group at The Den! Was thrilled to see Megaphone again. How I have missed her hilarious commentary during a beatdown! 😂
THE THANG:
ALARM-Scalators – Arm, Leg, Ab, Run, “M” Exercise
5 – Small Lap, 5+10 – Small Lap, 5+10+15 – Big Lap, 5+10+15+20 – Small Lap
ALARM 1:
A) 5 Overhead Press -> Run Small Lap
AL) 5 Overhead Press, 10 Dead Lifts -> Run Small Lap
ALA) 5 Overhead Press, 10 Dead Lifts, 15 In & Outs
Run) Run Big Lap
ALARM) 5 Overhead Press, 10 Dead Lifts, 15 In & Outs, 20 Monkey Humpers -> Run Small Lap
Alarm 2:
A) 5 Inchworms -> Run Small Lap
AL) 5 Inchworms, 10 Sumo Squats -> Run Small Lap
ALA) 5 Inchworms, 10 Sumo Squats, 15 Big Girl Sit Ups
Run) Run Big Lap
ALARM) 5 Inchworms, 10 Sumo Squats, 15 Big Girl Sit Ups, 20 Mountain Climbers (sets) -> Run Small Lap
Alarm 3:
A) 5 Bicep Curls -> Run Small Lap
AL) 5 Bicep Curls, 10 Fire Hydrants (sets) -> Run Small Lap
ALA) 5 Bicep Curls, 10 Fire Hydrants (sets),
15 Russian Twists (sets)
Run) Run Big Lap
ALARM) 5 Bicep Curls, 10 Fire Hydrants (sets), 15 Russian Twists, 20 Merkins -> Run Small Lap
We actually had time to repeat the 1st Round and then do Sally and get a good stretch in. Note, may need to have a 4th and even 5th Round ready if doing this one again.
Thanks for starting your day with me, ladies!