09/23/2020 - lair - Your morning A.L.A.R.M

AO: The Lair

When: 09/23/2020

QIC: Chai


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Chai, Semper Fi, Straight Shooter


It was a beautiful crisp morning for a workout, and I was joined by two amazing woman.

The A.L.A.R.M consisted of ‘A’ for an arm exercise ‘L’ for leg exercise, ‘A’ for an ab exercise then an exercise starting with R and finally an exercise starting with M. We did 4 rounds, each round consisted of  20 reps of each exercise repeated for eight minutes, then a short lap.

Round 1: Bent Rows, curtsy lunges, big girl sit ups, Russian twists, Merkins.

Round two; Tricep extensions, squats, bicycles, Raggedy Ann’s, Mountain climbers.

Round three; Overhead press, donkey kicks, crunches, really good glut bridges, monkey hummers.

Round four; bicep curls, squat jumps, box cutters, Randy’s, Moroccan nightclubs.

We finished up with a prayer for all of those who are traveling and those affected by illness.



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