07/09/2023 - foxtrot - ALARMS 🚨 ⏰ ‼️

AO: Foxtrot

When: 07/09/2023

QIC: Semper Fi


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Dragonfly, Straight Shooter, Raptor, Chocolate Chip, Bridesmaid, Love, Foster


It was hot. Humid. Muggy. All the hot summer adjectives. πŸ₯΅ Not a complaint was heard all morning. Haha JK, we complained the entire hour. Even still, these ladies didn’t stop working thier tails off.

We did 6 ALARMs. On a timer, so 1 min for each exercise with a 10 sec rest.


A – Jello shooters

L – squat thrusters

A – Russian twists

R – Run

M – Monkey humpers


A – Chest fly

L – Donkey kicks

A – Plank

R – Run

M – Marching glute bridges


A – goal post press

L – gorilla squats

A – Big girl sit-ups

R – Run

M – Mtn climbers


A – Tricep ext

L – Fire hydrants

A – Bicycles

R – Run

M – Merkins


A – Bicep curls

L – Curtsy lunges

A – Bear walk

R – Run

M – Moroccan night clubs


A – Bent over rows

L – laying side leg lifts

A – hip dips

R – Run

M – Mat taps

This left us with about 6 min left so we did bag of abs to finish us off.

Well done ladies. You always impress me with how hard you work.


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