Workouts

ABSN Pokefluff Adventure
Workouts

Six workouts will be announced each day of the competition, three Flow (L/M/H) and three Boxing (L/M/H). In order to score points for your team, you must do one Flow and one Boxing from the workouts assigned each day. Intensity doesn't matter, if you want to do the L Flow and the M Boxing, that's perfectly OK. Just do one of the day's assigned Flow workouts, and one of the assigned Boxing workouts to contribute to your team's points.

Teams getting 90% or more of their workouts completed will receive 1,000 bonus points for the day, so get in those headsets and get swingin'!

If you don't finish a workout on the day it was assigned you can go back and do it later. It will still count toward your team's score for that day and toward the bonus 1,000.


Day 7 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

*DO NOT COMPLETE UNTIL MIDNIGHT PST 12.15.24!*

The Grand Triumph

The final day arrived with the teams ready for their victory. They had most of the Dojoballs, and the last few were within reach. "Let’s finish strong," Charninja said with determination.

In one final coordinated effort, the teams executed their plan: Fluffachu’s shockwave, Flufftle’s water wave, and Charninja’s fiery barriers. Team Sproket had no chance to stop them. Ninjasaur captured the last Dojoball, sealing their triumph.

Together, the teams celebrated their victory, knowing that the dojo was safe and stronger than ever. "We did it," Ninjasaur said, his vines swirling. "Together."


Which team will end up with the most dojoballs, masterballs, and ultraballs? Join us for the final count monday!

Claim your completion badge here.

Part of the #absnplus ? We will announce those winners Monday as well!

Smooth Sailing - "Keep on Shinin'"
Flow - Low Intensity
Leanne Pedante
1.03.24
21 minutes
Hoedown Throwdown - "Joy Ride"
Boxing - Low Intensity
Dwana Olsen
2.13.24
16 minutes
Jazz It Up - "Top Bebop Hop"
Flow - Medium Intensity
Coach Doc
10.07.24
22 minutes
Freedom Rock - "Brave and Bold"
Boxing - Medium Intensity
Coach Doc
7.11.24
16 minutes
Just Dance - "Free to Live"
Flow - High Intensity
Raneir Pollard
8.26.24
18 minutes
Game Time - "You Are A Champion"
Boxing - High Intensity
Dwana Olsen
10.14.24
16 minutes

Day 6 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

*DO NOT COMPLETE UNTIL MIDNIGHT PST 12.14.24!*

The Dojo Rally

The teams had reclaimed most of the Dojoballs, leaving Team Sproket with just a few. "We are almost there," Ninjasaur declared, ready to finish what they started.

With flawless teamwork, the teams launched a final push. Fluffachu’s shockwave disoriented the last wildling ninjas for capture, while Flufftle’s water strike wave kept Sproket off balance. Charninja used flames to block any escape routes.

Team Sproket realized they couldn’t keep up. "They’re just too strong together," their leader muttered. The teams now held the majority of the Dojoballs and were closer than ever to reclaiming the dojo.

Break Stuff - "Break Through, Break Free"
Flow - Low Intensity
Mark Harari
1.11.24
13 minutes
Abs-o’licious - "Bounce to the Beat"
Boxing - Low Intensity
Mark Harari
3.23.23
16 minutes
The Drop - "Rise to the Challenge"
Flow - Medium Intensity
Leanne Pedante
5.23.24
17 minutes
Abs-o’licious - "Switch it On"
Boxing - Medium Intensity
Coach Doc
4.26.24
17 minutes
Break Stuff - "Into Overdrive"
Flow - High Intensity
Raneir Pollard
5.21.24
22 minutes
Abs-o’licious - "Lock In The Burn"
Boxing - High Intensity
Mindy Lai
6.19.24
17 minutes

Day 5 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

****Here comes The Ninja Flame Surge****

Micah Gastineau has dealt the final team card! Read what the card states, and the workout!

Your leaders will help you! All teams except Charninjas must do this to move forward without a penalty.

*Only 50% of your team needs to do it. Plan accordingly!


Day 5 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

*DO NOT COMPLETE UNTIL MIDNIGHT PST 12.13.24!*

The Ninja Flame Surge

Victory seemed within reach, but Team Sproket remained a formidable threat. "We can't let our guard down!" Fluffachu cautioned, adrenaline pumping through their veins.

As the teams pursued Team Sproket, Charninja unleashed a series of ninja flame surges, attempting to create a barrier that would slow down their rivals. The flames flickered dangerously close, but Team Sproket managed to dodge the searing heat, taunting the teams with what's left of their bounty. The other teams were not as lucky, as Charninjas managed to create a small ring around the other three teams, forcing them to put out the flames if they have any chance of catching up.

Nevertheless, the dojo buzzed with action as the teams worked tirelessly to reclaim the Dojoballs, setting the stage for the final showdown.

****The Ninja Flame Surge will drop during the day 12.13 in the morning so get ready****

Girl Power - "Hip Hop Heroines"
Flow - Low Intensity
Raneir Pollard
2.23.22
18 minutes
Pump, You Up 90s - "Set Your Mind Free"
Boxing - Low Intensity
Mark Harari
11.12.22
18 minutes
Rap-ture - "Swagalicious Celebration"
Flow - Medium Intensity
Raneir Pollard
5.15.23
16 minutes
Rap-ture - "Servin' Swag Beats"
Boxing - Medium Intensity
Mindy Lai
7.22.24
17 minutes
Rap-ture - "Sweat & Swagger"
Flow - High Intensity
Coach Doc
7.22.24
11 minutes
Rapattack - "Tear the Roof Off"
Boxing - High Intensity
Dwana Olsen
4.30.24
21 minutes

Day 4 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

****Here comes The Dojo Spark of Vines****

Victor Smilgys has dealt the third card! Read what the card states, and the workout!

Your leaders will help you! All teams except Ninjasaurs must do this to move forward without a penalty.

*Only 50% of your team needs to do it. Plan accordingly!


Day 4 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

*DO NOT COMPLETE UNTIL MIDNIGHT PST 12.12.24!*

The Dojo Spark of Vines

With each encounter, the teams grew more synchronized. "Let’s coordinate our moves!" Flufflte suggested, and the teams agreed.

In a flurry of action, Ninjasaur initiated a dojo spark of vines, ensnaring Team Sproket and trying to hinder their progress. The air was thick with excitement as Dojoballs whizzed by. Yet, despite their best efforts, Team Sproket slipped away once again, laughter echoing in their wake. Team Ninjasaur took advantage of this entanglement, leaving the other teams behind long enough to collect a few extra dojoballs.

The teams knew they had to refine their strategies for the upcoming finale.

****The Dojo Spark of Vines will drop during the day 12.12 in the morning so get ready****

Strut - "Indie Kicks"
Flow - Low Intensity
Dwana Olsen
9.11.21
17 minutes
Rock Hard - "Heavy (Metal) Hitters"
Boxing - Low Intensity
Dwana Olsen
11.21.23
13 minutes
Rock Hard - "Merciless"
Flow - Medium Intensity
Mark Harari
9.14.23
21 minutes
Strut - "Thump 'n' Throw"
Boxing - Medium Intensity
Leanne Pedante
9.29.23
13 minutes
Break Stuff - "Throw Your Hands Up"
Flow - High Intensity
Coach Doc
11.20.23
21 minutes
Rock Boom Baby - "Rockabilly Riot"
Boxing - High Intensity
Dwana Olsen
7.12.24
12 minutes

Day 3 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

****Here comes The Water Strike Wave****

Susan Hutt has dealt the second card! Read what the card states, and the workout!

Your leaders will help you! All teams except Flooftles must do this to move forward without a penalty.

*Only 50% of your team needs to do it. Plan accordingly!


Day 3 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

*DO NOT COMPLETE UNTIL MIDNIGHT PST 12.11.24!*

The Water Strike Wave

Tensions were high as the teams reconvened. "It's time for a coordinated attack!" Charninja declared, flames flickering with resolve.

When Team Sproket reappeared, Flooftle unleashed a powerful water strike wave, aiming to slow down their rivals. The torrent cascaded through the dojo grounds, temporarily immobilizing Team Sprocket. However, they managed to escape, leaving only a few Dojoballs behind. In the wave, Team Flooftle took advantage of the strong surges, leaving the rest of the teams a few steps behind. Or so they thought.

"We won't give up!" Charninja vowed, fueling the teams' determination for a comeback.

****The Water Strike Wave will drop during the day 12.11 in the morning so get ready****

Strut - "Unleash the Fierce"
Flow - Low Intensity
Raneir Pollard
9.23.24
13 minutes
Power - "Tear The Ring Up"
Boxing - Low Intensity
Leanne Pedante
7.01.24
16 minutes
Glutacious - "Fired Up"
Flow - Medium Intensity
Leanne Pedante
3.10.22
16 minutes
Indie-structible - "Alt-titude Is Everything"
Boxing - Medium Intensity
Leanne Pedante
6.12.24
18 minutes
Fuego - "Move With Vibrance"
Flow - High Intensity
Leanne Pedante
9.15.23
18 minutes
Pump, You Up 90s - "Punch with Passion"
Boxing - High Intensity
Dwana Olsen
9.30.24
18 minutes

Day 2 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

****Here comes The Fluffachu Shockwave****

Michelle Winzloff Pigeon has dealt the first card! Read what the card states, and the workout!

Your leaders will help you! All teams except Fluffachus must do this to move forward without a penalty.

*Only 50% of your team needs to do it. Plan accordingly!


Day 2 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

*DO NOT COMPLETE UNTIL MIDNIGHT PST 12.10.24!*

The Fluffachu Shockwave

Gathered in a circle, the teams devised a plan. "Speed and agility are key," Ninjasaur advised, their vines twitching with excitement. With a shared sense of urgency, they moved out.

In a surprising twist, Fluffachu initiated a ninja shockwave, sending electrifying bolts of lightning toward the other teams. The brilliant flashes slowed down the teams, giving Team Fluffachu a slight edge. However, the Dojoballs hovered tantalizingly above, and despite their efforts, Team Sproket managed to grab most of them, vanishing in a glittery puff. "Better luck next time!" they sneered.

Unfazed, the teams regrouped, ready to refine their strategies and reclaim their prize.

****The Fluffachu Shockwave will drop during the day 12.10 in the morning so get ready****

Rap-ture - "Hip Hop through the Haze"
Flow - Low Intensity
Coach Doc
9.16.23
18 minutes
Got Soul - "Go! In the Name of Glove"
Boxing - Low Intensity
Coach Doc
7.29.24
17 minutes
Breakout Role - "The Hero's Journey"
Flow - Medium Intensity
Leanne Pedante
8.26.24
18 minutes
Break Stuff - "All Will Go Right"
Boxing - Medium Intensity
Mindy Lai
11.09.22
16 minutes
Abs-o’licious - "You've Got the Power"
Flow - High Intensity
Leanne Pedante
9.12.23
18 minutes
A Call To Arms - "Stronger With Every Beat"
Boxing - High Intensity
Mark Harari
8.19.24
15 minutes

Day 1 of SN Adventure 31: PokeFluff- An Epic Battle to Catch 'Em All!

*DO NOT COMPLETE UNTIL MIDNIGHT PST 12.09.24!*

The Sprocket Snatch!

As the sun rose over the dojo grounds, a golden hue of peace and tranquility casted across the landscape. The air was filled with anticipation as Charninja, Flooftle, Fluffachu, and Ninjasaur embarked on a mission to retrieve the latest shipment of Dojoballs. These crucial devices were essential for capturing the wildling ninjas that lurked in the nearby forests and securing them safely in the vaults.

Just as the teams neared the container, a shadowy figure darted across their path. It was Team Sprocket, notorious for their cunning ways. In a flash, they had seized the entire shipment. "These Dojoballs are ours now!" they taunted before disappearing into the shadows.

"Quick, we need to work together to get them back!" the ninjas urged, determination gleaming in their eyes. United by a common purpose, the teams set out to navigate the challenging terrain and outsmart their crafty rivals. Which team will be the one to recover the most dojoballs and restore order in the dojo??

Mood Booster - "Light Up the World"
Flow - Low Intensity
Raneir Pollard
12.30.22
21 minutes
Mood Booster - "Keep Looking Up"
Boxing - Low Intensity
Coach Doc
9.29.22
12 minutes
Mood Booster - "Soulful Shake"
Flow - Medium Intensity
Raneir Pollard
10.02.23
19 minutes
Mood Booster - "Inside and Out"
Boxing - Medium Intensity
Mark Harari
11.16.22
14 minutes
Mood Booster - "Gotta Get Up"
Flow - High Intensity
Raneir Pollard
3.04.22
17 minutes
Mood Booster - "You're Sensational"
Boxing - High Intensity
Coach Doc
5.22.24
13 minutes