07/24/2021 - grove - ALARM Timers

BackBlast:

We had a small group this morning but we still did mighty work! We warmed up with a few arm circles and Michael Phelps while I explained the beatdown. Then we warmed up fully with the “Bang” song challenge (song by AJR) – for the verses, PAX do hillbillies, imperial walkers, or similar movement (or alternate between them) to the beat of the song, and then do jumping jacks when the word Bang is sung. We all had a good sweat starting so we got right into it.

The Thang – an ALARM beatdown involves exercises in this order: Arm, Leg, Abs, Run, and then an exercise that starts with M. I decided to create 3 rounds and set a timer for 10 minutes for each round. All exercises were 15 reps and where it made sense to do sets, we did sets. The run at the Grove was to the stop sign or around the other way to the house across the circle from Partly Cloudy’s house, PAX choice. Catgirl usually left us in the dust on the runs and I think she liked doing so. Ah the exuberance of youth!

Round 1

A – jello shooters

L – fire hydrant sets

A – crunchy frogs

Run

M – monkey humpers

Round 2

A – tricep kickbacks

L – superman squats

A – crosslegged crunches sets

Run

M – Merkins

Round 3

A – Around the worlds

L – Inner thigh burners sets (these probably have a name but I couldn’t find it or recall it last night as I made the beatdown; you lie on your side and cross top leg over the other with bent knee then lift the underneath leg up and down to work inner thigh.

A – Reverse crunches

Run

M – Moroccan Night Clubs

I encouraged the Pax to focus on form rather than rushing through the exercises. We managed to complete each round at least 2 times through if not 3.

We still had some time left so we moved on to the last thing I planned – Ab ABCs. I looked up what national holidays might fall on today’s date and I found 3 fun ones: Amelia Earhart day, National tequila day, and national drive-thru day. So this exercise involves spelling the words with your legs in the air while lying on your back. So it works the abs pretty fiercely. I had the words AMELIA EARHART, TEQUILA, and DRIVE-THRU written on the board for us to spell. We had 3 minutes left when we finished that so I opted to skip the Circle of Legs time filler and moved on to stretches, COT and prayers, took the picture (thanks for reminding me Birdie!) and were on with our day. Thanks for joining me ladies!