03/24/2025 - the_mud_room - ALARM workout
AO: The M.U.D room
When: 03/24/2025
QIC: Tex
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Graphite, Titanium, Miyagi, Zookeeper, Buzz, Tex
BackBlast:
To get warmed up, we played Never have I ever shuffling to each side depending on whether you HAVE or HAVEN’T done the thing that was called out.
Then we did A-L-A-R-M Arm, Leg, Ab, Run, M Exercise
45 seconds on, 15 seconds off
A – curls
L – walking lunges
A – LBC
R – run 3 times round
M – manmaker – burpee variation: in position, row rt, pushup, row lft, finish burpee
A – tricep curls
L – squat kick alternating
A – Russian twist
R – run 3 times round
M – mat taps – shuffle right tap mat, shuffle left tap mat
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)
When we ran out of ALARM exercises, we supplemented with a pax choice round.
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.
