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