10/1/2019 BACKBLAST!
1 Pax set off the A.L.A.R.M. (Arms,Legs, Abs, “R-“ exercise, “M-“ exercise)

Warm-up
Forward Arm Circles – 15 IC
Reverse Arm Circles – 15 IC
Windmills – 15 IC
Spread Leg Toe Touches – 20 sec hold, each; on left, center, and right
SSH – 20 IC

The Thang
Alarm 1
A-dips – 15 IC
L-lunge – 15 IC (each side)
A-LBC – 15 IC
R-rosalita – 15 IC
M-merkin – 15 IC

ALARM 2
A-shoulder tap – 15 IC
L-jump squat – 15 OYO
A-PeterParker – 15 OYO
R-raccoon crawl – 15 ft
M-monkey humper – 15 IC

ALARM 3
A-derkin – 15 IC
L-Bulgarian split squat – 10 IC (each leg)
A-plank jacks – 15 IC
R-run backwards
M-mosey

Mary
Repeat of the warm-up