Sound the Alarm

An ALARM workout: Arms, Legs. Abs, “R” exercise, “M” exercise

Five pax: Mountie, Scar, Dick Clark, Photo Finish, and Dos Equis, Q

Warm-ups

Arm Circles

Circle Arms

Moroccan Night Club

Windmills

Tippy Taps

Shoulder Stretches

Lean Left / Lean Right

Lounge Act

Mosey to far end of other parking lot

All 20 reps (XX)

ALARM #1

Flying Squirrel

Lunge

LBC

Rosalita

Merkin

Mosey: a lap around the parking lot.

ALARM #2

Shoulder Taps

Squat Jumps

Peter Parkers

Ranger Merkins

Makhtar N’Diayes (Maktar Jie): plank, elbows on ground, back to plank

Mosey: a lap around the parking lot.

ALARM #3

Burpees

Jump Squat

Mountie Climbers

Rockette Hillbillies

Merkin

Mosey: a lap around the parking lot.

Mosey back to flag.

Round the circle with each pax contributing an exercise.

Ending with “boat/canoe” led by Mountie

Boat/Canoe. If I can do it, so can you.

Mountie

Addition of “kayak” to “Boat /canoe”; arm action similar to American Hammer while in the boat position.

Namearama

Countarama

Announcements.

Keep at it. Remain durable. Remain resilient. Maintain hope. Stay strong. Stay safe. Stay sane.  Let your brothers know if you are in need.

Dos Equis

Honored to lead,

Your brother,

Dos

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: