04/02/2022 - the_coop - FLAPs 2.0 Workout

AO: the_coop

When: 04/02/2022

QIC: Tex


Number of Pax: 6

Number of FNGS: 1

Pax Names:

Broadway, Fire Truck, Boomerang (FNG), Signs, Myiagi, Tex


The 2.0s and PAX are starting to come out of hibernation! It was a cool morning at The Coop but we warmed up fast with our FLAPs + 2.0 workout!

I borrowed both the workout AND the warm up from Rosewater PAX (Thanks, DIY and Drama Mamma!)

To Warm Up we played a fund “duck, duck, goose style” game called Run Run Run, My Pony that Drama Mamma taught the PAX at Rosewater this week. It’s a warm up endurance exercise for musical theater folks and boy does it get you out of breath!

Next, I borrowed a great Q from DIY.

FLAP = Full body, Legs, Arms, Partner

We did one minute of each exercise. If the exercise was done one side at a time, we switched at the 30 second mark.

Round 1:

Sumo Squat
Dumbbell Curls
Reach Touch Plank- plank facing your partner. Alternate reaching out to slap hands.

Round 2:

Jack Punch- jack, right punch, jack, left punch- think Tae Bo!
Fire Hydrants- table top position, L leg up and down at 90* (modify with round house kicks if desired); switch sides at 30 seconds
Tricep Curls
Jump Squat Clap- partners are parallel, facing opposite directions. Squat and jump up and hi-five your partner up top; switch sides at 30 seconds

Round 3:

Single Leg Deadlift; switch sides at 30 seconds
Ballet Toe Touches- knee slightly bend, extend foot to 12 o’clock, then 3 o’clock, then 6 o’clock; switch sides at 30 seconds
Dumbbell Hammer Curls
Pistol Squat- partners are parallel, facing opposite directions. Grab a hand for stability. Working partner pistol squats for 15 second, then the other partner. Repeat on other side.

Round 4:

Mat Taps
Alternating Lunges
Overhead Press
Sit Up Pass- mats facing each other, find an object to pass (water bottle, ball) both partners sit up, pass the object, repeat.

COT: Quote from Henri Matisse: “From the moment I held a box of colors in my hands, I knew this was my life. I threw myself into it like a beast that plunges towards the thing it loves.” We were encouraged to plunge towards the things we love like a beast!


Leave a Reply