10/18/2019 - hideout - ALARMS….Wake Up Beauty, It’s Time To Beast

AO: The Hideout

When: 10/18/2019

QIC: Inspector Gadget


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Shrinky Dink, Fresh Cotton, Valor, Canon, Inspector Gadget (me)


It was a chilly morning but I made sure we warmed up quickly. Valor and Fresh Cotton got in a pre-beatdown run this morning so they already had a head start too.


Butt Kicks, High Knees, Toy Soldiers (IC), Arm circles forward (IC), Arm Circles backward (IC), Michael Phelps


Four rounds of ALARMS with the reps for the Arm, Ab & “M” exercise decreasing by 10 each round. For the leg exercise, I wanted to keep us moving each round we alternated between Lt Dan’s and Side Shuffle Squats to and from the pink cones.  See the photo below for the exercise details of each round.

After completing all 4 rounds, we still had some time left so we did a quick circuit where I had each PAX remaining pick an exercise of their choice.  It ended up as follows: 10 Big Girl Sit-Ups, 20 Reverse Crunches, 10 Big Girl Sit-Ups, 20 Glute Bridges while Holding Weights Overhead, 10 Big Girl Sit-Ups, 20 Mermaids (thanks Valor for introducing these), 10 Big Girl Sit-Ups, 20 Penguins (sets), and 10 Big Girl Sit-Ups.

We finished with some stretching, prayers and Name-O-Rama.


Convergence at the Foxtrot tomorrow (assuming the rain holds off)

Starting next Tuesday 10/22 the Hideout will have beatdowns every Tuesday & Friday (woohoo!)

November 16th Pumpkin Spice 5K at Foxtrot at 8am


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