10/24/2020 - grove - Timed ALARM plus 3-6-9

AO: The Grove

When: 10/24/2020

QIC: Shrinky Dink


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Partly Cloudy, Sweatpants, Shrinky Dink


I was thankful that the rain held off this morning and that it was still somewhat warm this morning compared to what it could be this time of year. Three of us braved the darkness for this one and were blessed with the lovely sight of a hot air balloon with the sunrise. All of us hate counting so I created an ALARM beatdown but with a timer rather than reps. First we warmed up with some arm circles, some stretches, TTTs slowly on our own, and some jump ropes to warm up our legs.

The Thang – Timed ALARM

So an ALARM has one exercise for each letter – Arms, Legs, Abs, Run, and then an M exercise. For this beatdown I set the timer for 1:00 minute and then 10 seconds to switch to the next exercise. I set the RUN interval for 2:00 minutes knowing we would probably be faster than that (and I was right) as we ran the grove circle. I created 4 rounds:

Round 1 – upright rows, curtsy lunges, reverse crunches, run a lap, monkey humpers

Round 2 – tricep pulses, superman squats, pretzel crunches, run a lap, merkins

Round 3 – front raises, imperial walkers, in&outs, run a lap, moroccan night clubs

Round 4 – bicep curls, step ups, leg lifts, run a lap, monkey humpers


I had also planned for a 3-6-9 routine for this beatdown. So this involves 3 exercises for 6 minutes and nine reps of each exercise, and you keep cycling through the exercises without stopping. The exercises I chose were push ups, jump squats, and BGSUs. We took a 5th lap around the circle, which at the grove completes a mile.

We still had a few minutes left so we repeated Round 1 from the ALARM minus the run for time’s sake. We stretched a bit, did COT and NOR. All of us felt the need for some patience so that was our main prayer request. Thanks for joining me PC and SP!


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