12/04/2021 - the_coop - Freeze Dance Workout

AO: the_coop

When: 12/04/2021

QIC: Tex


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Tex, Myiagi, Chameleon, Sushimi, Signs, Buzz, Boxer, Firetruck, Otty (the stuffed otter), Coco, Broadway.


It wasn’t too cold today so we had a large group at The Coop, including 2.0s. After the Disclaimer (both FiA’s and Tex’s “I’ve had a hard week and I have only a loose plan for this Q” disclaimer), we did a warm up to help us understand the Freeze Dance concept. We did squats to the Choo Choo Soul song – “Freeze Dance. Whenever the vocalist told us to “freeze” we paused at whatever point we were at in the exercise. Halfway down on a squat? You stay until she says “Let’s Dance”.

Once we had that down, we got into four groups around the Stone Circle. For 45 seconds we did the exercises, starting with the one in the top left corner. At any point during the 45 seconds anyone could shout “Freeze” and we all had to hold our position until they said “Go”. This got interesting as you can imagine!

After 45 seconds we rotated stations and did the top left corner exercise at the next station. When we had all done all the top left exercise we rotated again doing the top right, then lower left, then lower right.

We took a water break and two laps of the playground and then did it again!







jumping jacks


high knees





side arm raises


front arm raises



side crunch alternating


“good mornings”





shoulder press


upright rows










arm circles forward


arm circles backward



high knees


butt kickers



It went pretty well and we had fun trying to catch each other in the hardest position for a “freeze”.


Leave a Reply