09/05/2020 - the_coop - ALARM Work Out
AO: the_coop
When: 09/05/2020
QIC: Tex
PAX:
Number of Pax: 5
Number of FNGS: 1
Pax Names:
Flip Flops,Titanium,Signs,Energizer (FNG),Wheels
BackBlast:
We warmed up with a game of “Never Have I Ever” – side shuffles right (for “haven’t”) or left (for “have”)
Had a pumpkin spice latte in 2020; Broken a bone; Eaten 10 Oreos in one sitting; Used more than 10 pound weights in a FiA workout; Ice skated on a frozen pond; and a few PAX suggestions.
Next we did our workout routine which I found in the Lexicon “A-L-A-R-M” stands for Arm, Leg, Ab, Run, M Exercise. We did each exercise for 45 seconds with 15 seconds rest:
A – curls
L – walking lunges
A – LBC
R – run 3 times round the large pavilion
M – manmaker
A – tricep curls
L – squat kick alternating
A – Russian twist
R – run 3 times round
M – mat taps
A – shoulder press
L – fast feet
A – bicycle crunches
R – run 2 times round
M – monkey humpers
A – chest press (lying down)
L – skaters
A – reverse crunches
R – run 2 times round
M – mountain climbers
A – ventral/lateral raises alternating
L – calf raises
A – hip dips – switch halfway through
R – run 1 time round
M – merkins (push ups)
We finished just in time to cool down/stretch and name our FNG!
COT: Looking at my dirty shoes during the hip dips last week, I had a thought…a pair of running shoes that are in good shape, usually belongs to a person that isn’t. That applies to a lot of things we can own. If it’s pristine, we aren’t using it. Let’s use what’s been given to us for the good of ourselves and the people around us.
