01/13/2021 - lair - ALARM

AO: The Lair

When: 01/13/2021

QIC: Choo Choo


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Chocolate Chip, Straight Shooter, Semper Fi, Killa, and me (Choo Choo).


The Lair – 1/13/21 (Temp relocation to Woodmont Tennis Courts)

A very chilly start to the morning but so happy to be able to start my day with these ladies! Due to CCSD’s closure of schools to students and the community, we moved our beatdown to the Woodmont Tennis Courts. We started off with some butt-kicks, Toy Soldiers and a few quick arm stretches, the got right into our workout.

The Thang:

A-L-A-R-M: Arm, Leg, Ab, Run, M Exercise

Round 1: (1 Min each)
Arm – Bicep Curls
Leg – Sumo Squats (weighted)
Ab – Russian Twists
M – Mountain Climbers

Round 2: (2 Min each)
Arm – Tricep Extensions
Leg – Lunges
Ab – Hip Dips
M – Monkey Humpers

Round 3: (2:30 Min each)
Arm – Overhead Press
Leg – Hold Chair
Ab – LBC’s
M – Merkins

We finished just in time for prayer and COT.
Thanks for joining me ladies!


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