10/14/2021 - rosewater - Sound the ALARM!

AO: Rosewater

When: 10/14/2021

QIC: Tex


Number of Pax: 6

Number of FNGS: 2

Pax Names:

K-Pop (FNG), Professor (FNG), Legally Blonde, DIY, Songbird, Tex


We started with a warm up “Never have I ever” – we did side shuffles right or left depending on our answer to whether we had ever:

Had a pumpkin spice latte in 2021

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

Then we started The Thang:

A-L-A-R-M = Arm, Leg, Ab, Run, M Exercise

We did each for 45 seconds, with a 15 second rest in between. Slightly longer rest between sets.

A – curls

L – walking lunges


R – run to curb and back

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 to curb and back

M – mat taps – shuffle right tap mat, shuffle left tap mat


A – shoulder press

L – fast feet

A – bicycle crunches

R – run to curb and back

M – monkey humpers


A – chest press (lying down)

L – skaters

A – reverse crunches

R – run to curb and back

M – mountain climbers


A – ventral/lateral raises alternating

L – calf raises

A – hip dips – switch halfway through

R – run to curb and back

M – merkins (push ups)

We did a repeat of tricep curls and russian twists before our cool down/stretch, COT and Name-o-rama.

COT = excerpts from Proverbs 3:5-12 in The Message version of the Bible.

“Trust God from the bottom of your heart; don’t try to figure everything out on your own. Listen for god’s voice in everything you do…he’s the one who will keep you on track…run to God…your body will glow with health.”


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