08/30/2021 - rock - Timed ALARM

AO: The Rock

When: 08/30/2021

QIC: Straight Shooter


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Snapdragon, Blank Canvas, Rock Star, Straight Shooter


It has rained the last couple of times I was to Q at The Rock and tonight was no exception. The beginnings of Hurricane Ida were coming thru and I think it scared some people away.  But it had stopped raining before the beatdown started and didn’t rain again until we were done so we were dry the whole time.  Three lovely ladies braved the weather to meet me.  We did some stretches starting with the neck all the way down to the legs.  I forgot the ankles and feet area.

We did ALARMs today so we had an arm exercise, a leg exercise, an ab exercise, run, and an “M” exercise.  We did 6 rounds with each exercise being a minute each (no counting) except for the run portion.

A – chicken wings

L – pop squats

A – dead bugs

R – run

M – marionettes


A – front extension

L – sumo squats

A – lbc’s

R – run

M – merkins


A – bicep curls

L – backward lunges

A – Russian twists

R – run

M – mat taps


A – reverse flys

L – curtsy lunges

A – bicycles

R – run

M – monkey humpers


A – tricep kickbacks

L – standing leg lifts

A – in & outs

R – run

M – morracan night clubs


A – side raises

L – calf raises

A – plank

R – run

M – mountain climbers

We did a few stretches, COT, and NOR before heading on our way.


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