Flip-A-Coin Friday with an Abs Chaser

Never Have I Ever…
March 9, 2018
90s Throwback Friday
March 9, 2018

Flip-A-Coin Friday with an Abs Chaser

  • When: 03/09/2018
  • Q: Wordsmith
  • Pax: Hot Chocolate, Grand Slam, Gemini, Black Belt, Treble, FNG Bridget (Avocado), FNG Nikki (Outlander), Kalamazoo and Wordsmith

9 PAX celebrated Friday with a flip-a-coin workout and some extra abs for dessert. Even better, two FNGs braved the chilly morn to join us — welcome to Outlander and Avocado!

Warmup

  • 20 jumping jacks
  • 30 squats
  • 40 high knees

 

Workout

Each PAX flipped a coin to determine our fate (one of two exercises that we’d perform). We went around the circle twice and on the last round made it dealer’s choice (each PAX picked something new). 20 minutes.

Round / Heads / Tails

1 / 15 jump squats / 25 calf raises

2 / :60 jog in place / 25 jumping jacks

3 / 20 kneeling pushups / 20 pushups

4 / 20 jumping jacks / :50 jog in place

5 / 40 high knees / 40 jumping jacks

6 / 35 crunches / 25 situps

7 / 10 pushups / 20 kneeling pushups

8 / :60 jog in place / 25 jumping jacks

9 / 50 crunches / 20 situps

 

And why not do an abs AMRAP, y’all?

  • 1 minute of crunches
  • :45 sec bicycle crunches
  • :30 mountain climbers
  • :30 dynamic planks
  • :30 reverse crunches
  • :30 crunch (clap under alternating legs)

 

COT

Big ups to everyone for working out outside in the cold when staying in bed is so much easier! Happy weekend!

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