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.

Pictures:

Leave a Reply