06/10/2020 - lair - Don’t be ALARMed

AO: The Lair

When: 06/10/2020

QIC: Straight Shooter


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Killa, Wilson, Choo Choo, Charity, Mater, Straight Shooter


Goodness was it muggy.  Six of us met to get our sweat on and we did that for sure.  We were able to fit it in after the rain from last night without getting too wet.  We had a couple of sprinkles and a breeze or two at the end that helped out.

Warmup: some jazzercise stretches (and I felt like I was leading a class because everyone lined up in a straight line facing me like in a group class), jumping jacks

The Thang: ALARMs (arm exercise, leg exercise, ab exercise, run, “m” exercise).  40 each with left, right equaling one


A – Chicken Wings

L – Pop Squats

A – Dead Bugs

R- Run

M – Marionettes (fast paced hillbilly)


A – Front Extensions

L – Backward Lunges

A – Russian Twists

R – Run

M – mat taps (side shuffle length of mat, tap ground, side shuffle back, tap & so on – 40 total


A – Bicep Curls

L – Sumo Squats

A – LBC’s

R – Run

M – Merkins


A – Reverse Fly’s

L – Curtsy Lunges (40 total)

A – In & Outs

R – Run

M – Moroccan Night Clubs

We went ahead & did tricep kickbacks which were the arm of #5 but didn’t have time for the rest.  We stretched, COT, and name o rama.


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