Return of the Physical Conditioning I/II Powerball Lottery-Style Bodyweight Beatdown

Coach McKay provided me the opportunity to return to his Physical Conditioning I/II class 8th Period. I welcomed the chance to renew the annual tradition with a new group to lead.

It was an absolutely picture-perfect mid-60's, blue skies, and sunshine. We took a mosey jog from the gym to Knights Field, followed by their typical dynamic warm-up. Then, I welcomed everyone to the Physical Conditioning Powerball Lottery-Style Bodyweight Beatdown.

Return of the Physical Conditioning I/II Powerball Lottery-Style Bodyweight Beatdown

Coach Korczynski provided me the opportunity to return to his Physical Conditioning I/II class this year.  I welcomed the chance to renew our annual tradition with a new group to lead.

We took a mosey jog from the gym to Knights Field, followed by their typical dynamic warm-up.  Then, I welcomed everyone to the Physical Conditioning Powerball Lottery-Style Bodyweight Beatdown.

Honoring the Class of 2020 with 20×20 - F3 Highlands July 14, 2020

• When: 07/14/20
• QIC: Powerball
• The PAX: Poutine, Snape, Shazam, Kool-Aid, #1, Powerball

A Preblast via Twitter was posted yesterday for an opportunity to honor the Class of 20(x)20.  As many know, YHC is a proud high school Principal.  Any PAX who is the parent of a member of the Class of 2020 is fully-aware of the wide-range of emotions that these students have been required to handle throughout the pandemic.  Yesterday, we (Lake Norman Charter) finally were able to conduct our drive-through on-campus graduation celebration, which was supplemented by the digital production of the ceremony (included in backblast).  Therefore, I felt like it was a perfect Highlands morning to honor the Class of 2020.

Unable to speak for anyone else, but YHC was still feeling the result of @Poutine’s Mettle from yesterday.  The Q-drenaline helped…a little.  Solid disclaimer was provided (in my humbled opinion).

Mosey through the parking lot with some butt-kickers and high-knees for…

WARMARAMA

Side-Straddle Hops, IST, Weed Pickers, Mountain Climbers, and Windmills.

THE THANG

Again, c/o @Poutine, the easel was displayed and the 20×20 was introduced.  We were able to easily socially distance ourselves throughout the parking lot.

20 moves, 20 reps each:

• Merkins
• Freddy Mercury (1=1)
• Diamond Merkins
• Smurf Jacks
• Carolina Dry-Docks
• LBC
• Hand-Release Merkins
• Lunges (1=1)
• Donkey-kicks
• Curb Dips
• Squats
• Wide-Merkins
• Heismans (1=1)
• Jump Squats
• Mountain Climbers (2=1)
• Apollo Ohno’s (1=1)
• Plank Jacks
• Star Jumps
• Reverse Crunches
• Burpees

Each set was followed by a lap around the two middle islands in the parking lot.

Circle of Trust 

MOLESKIN:

• No PC19’s or WC19’s were permitted today. Everyone had to fully earn their beatdown credit.
• Strong display of effort for us to work all the way through Circuit #1 and even surpass our goal of making to to Curb Dips on Circuit #2.  I believe the PAX completed Heisman’s on Circuit #2 – IMPRESSIVE.
• S/o to @KoolAid for doubling-down after @Disaster’s 0530.
• S/o to @Overdraft, who originally utilized this design for the Skywalker New Year’s Day Beatdown earlier this year.
• Rumor has it @Poutine may be using this same design at today’s 1730 beatdown.  I won’t be there.
• Speaking of Skywalker, their Five-Year Convergence is Friday at 0530.  There will be no Highlands Cardio to assist with the convergence efforts.
• Look for a new fitness challenge in August and an EH competition among AO’s.
• Prayers included, but not limited to, those households who are dealing with some mental health challenges.
• Strong prayers for our decision-makers, as upcoming with Gov. Cooper’s announcement today about the reopening of schools.
• Thank you for joining us today.  It’s always an honor to lead this group, but today was even more special, as we collectively honored the Class of 2020.

Iron Sharpens Iron

Powerball

Physical Conditioning Powerball Lottery-Style Bodyweight Beatdown

Coach McKay provided me the opportunity to lead his Physical Conditioning I class this year, after multiple visits to Coach Korczynski's classes last year and again earlier this year.  We don't want anyone to feel left out.

Senior Jaden G. paced the group through the dynamic warm-up, then I welcomed everyone to the Physical Conditioning Powerball Lottery-Style Bodyweight Beatdown.

Veteran’s Day Mettle - F3 Highlands Nov. 11, 2019

• When: 11/11/19
• QIC: Powerball
• The PAX: Charmin, Overdraft, Poutine, The Stig, Disaster, Phantom, Black Sheep, Powerball

On Sunday, YIC put a digital feeler out to the region to see if anyone would be interested in a later-starting Boot Camp for those not working today.  A banker quickly responded with similar interest as the educator, followed by a couple of others.  Highlands Master Q @Disaster made it official via Slack and the supplemental 7 AM Mettle was set.  But I didn’t offer a Mettle.  Yet, a Mettle would be delivered.

Eight PAX posted for my VQ Veteran’s Day Mettle.  An extended disclaimer was provided.  Mosey to the clubhouse for some stairs and then to the far end of the parking lot for…

WARMARAMA

Side-Straddle Hops, Hillbilly, Cotton Pickers, Windmill, Mountain Climbers, and Merkins

THE THANG

Circle up with Kettlebells.

Due to YIC’s limited leading with Kettle Bells, a Weinke was needed today.  In Honor of Veteran’s Day, the beatdown took an 11/11 theme.  Eleven moves, each with 11 reps:

• Squats to Overhead Pres (KB)
• Inchworm
• Curls (KB)
• Kettlebell Swings
• Skull Crushers (KB)
• Figure 8’s (KB)
• Chest Press (KB)
• Lunges (KB optional)
• Single Arms Rows (KB) – each arm
• Merkins

We went around the circle and shared the name of someone who has served this great Nation, their relation (if applicable), and their branch.

Followed by a mosey to the island and back for repeato.

Physical Conditioning I/II Powerball Lottery-Style Bodyweight Beatdown

Coach Korczynski provided me the opportunity to return to this Physical Conditioning I/II class this year, after three visits to last year's class.  I welcomed the chance to lead a new group to lead.

Coach Korczynski paced the group through the dynamic warm-up, then I welcomed everyone to the Physical Conditioning Powerball Lottery-Style Bodyweight Beatdown.

Saturday of Fun: F3 Highlands - Aug. 31, 2019

• When: 08/31/19
• QIC: Powerball
• The PAX: Hot Wheels, Sandbag, Ambassador, Sizzlean, Sparky, Sandman, Black Sheep, Poutine, Duffle Bag, Disaster, Murdock, Gordo, Avalanche, Sugar, Pony Boy, Brinkley, Ranger, Powerball

18 PAX decided to close out the month of August by starting out their Saturday at Mallard Creek Park for some fun. The Shovel Flag was planted and a descent disclaimer was provided, emphasizing YHC’s desire to keep our feet dry today on even terrain, which was received with enthusiasm.  Also, a strong emphasis of fun.

Mosey to WARMARAMA, which began with some traditional movements: Side-Straddle Hops, Imperial Storm Troopers, Hillbilly’s, Cotton Pickers, Mountain Climbers, Merkins (all in cadence).

Then, some non-traditional: Cross-body SSH, Fast-Feet to High-Knees

Fun Assessment: Check

THE THANG

Relocate to a different parking lot for some Bear-Crawl variations.

Bear Crawl to one end, five Carolina Dry-Dock’s. Crawl-Bear back, five Donkey Kicks.

X 5

Mosey to the Tennis Courts for High-Intensity, Interval Training:

My High-Energy, High-Intensity, High-Impact F3 Three Year PAINniversary

• When: 07/18/19
• QIC: Powerball
• The PAX: Snape, Kool Aid, Glock, Murdock, Barrister, Dutch Boy, Klean Up, Buffalo Bill, #1, Pavarotti, Alcatraz, Brinkley, Warwick, The Juice, Sandman, Conchito, Tootsie, The Farm, Sparky, Gump, Disaster, Shaft, Tiny Dancer, Powerball

24 #HIM (High-Impact Males) made a decision this morning to post for a celebration.  Shovel flag was planted and disclaimer provided, relinquishing any responsibility to anyone.

Extended mosey with butt-kickers and high-knees to…

WARMARAMA:

Side-Straddle Hops, Imperial Storm Troopers, Cotton-Pickers, Windmills, Mountain Climbers, and Burpees (OYO)

Special Guest LNC Women's Basketball HIIT Bodyweight Session

Coach Porter afforded me the opportunity to serve as a special guest at one of the Women's Basketball off-season workouts before the mandated Dead Period approached.

@CSmithGoBlue we will have to a pick a day in July for you to come out and lead the conditioning. #LNCpride #principalsinaction #FitLeaders

— Lake Norman Charter Women's Basketball (@LNCWBB) June 13, 2019

I did give everyone a fair disclaimer the day before:

I hope @LNCWBB pre-hydrates this evening and has a good night’s sleep. Coach Porter has invited me to lead these student-athletes through a workout tomorrow.

Get ready for a High-Intensity Interval Training session. It’ll be fun, I promise.#LNCPride #FitLeaders @LNCAthletics

— Craig Smith (@CSmithGoBlue) July 8, 2019

Coach Porter instructed everyone and returning starter Jillian V. led the group through the static warm-up, then I welcomed everyone to the HIIT Bodyweight Session.


"HIIT" stands for High-Intensity Interval Training.  The emphasis was on anaerobic exercise and to limit the down-time as much as possible.  The athletes were instructed to modify, as needed, and to focus on high-quality form.

Here's how it went:

One More Physical Conditioning II Beatdown

Coach Korczynski again afforded me one more g opportunity to serve as a special guest in his Physical Conditioning II class.  The first visit occurred in November and the second was in March.

Coach K instructed the group through the static warm-up, then I took the lead and we headed outside.

The continued emphasis was to limit the down-time as much as possible, while utilizing various areas of our campus outside (previous two had been indoor).  Participants were instructed to modify, as needed. Here's what it looked like:

Leaving the gym, jog to the practice field.

Extended Warm-Up:

30 Jumping-Jacks (in cadence)
15 Elbow-to-Knee Tucks (in cadence)
15 Oblique Elbow-to-Knee Tucks (in cadence)

Part I: Practice Field

There are four trees lining the sideline of the practice field.  Start at tree #1, five burpees.  Run to tree #2, 10 push-ups; run to tree #3, 15 air squats, run to tree #4, 20 lunges.  Complete as fast as possible on your own., run back to the starting point and plank until the group has completed.

x four, with backpedaling replacing running for the second circuit.

Jog to the stadium.

F3 Highlands High-Intensity Interval Training Spring Break Beatdown (HIITSBB)

• When: 04/18/19
• QIC: Powerball
• The PAX: Disaster, Kool-Aid, #1, Next Door, Stetson, Tootsie, Drop Cloth, Sparky, Fame, Illuminati, Powerball

Eleven PAX made the wise choice and arrived at Highland Creek Elementary to a comfortable 62 degrees and an enthusiastic Q.  Not surprisingly, no one else went with the Bro Tank.

Disclaimer was given that since YHC is on Spring Break, he has absolutely no responsibility today. None. Zero. Nada.  Modify as needed.

Mosey included butt-kickers and high-knees to the MS middle lot.

WARMARAMA:

Side-Straddle Hops, Imperial Storm Troopers, Cotton Pickers, Mountain Climbers, Merkins (all in cadence).

The Line Jumps: 30 seconds feet together, 15 seconds right foot only, 15 seconds left foot only.

Mosey to the bus parking lot for…

THE THANG:

PAX received introduction to the HIITSBB: High-Intensity Interval Training Spring Break Beatdown (trademarked), emphasizing anaerobic exercise and limiting down-time as much as possible.

Part I: PAX started at the first basketball goal.  I call out exercise change every 30 seconds, continuous work.

1. Run for 30 seconds (first goal to third goal and back, etc.)
2. Jump Squats
3. Merkins
4. Lunges
5. Carolina Dry-Docks

Physical Conditioning II HIIT Bodyweight Beatdown

Coach Korczynski gave me the opportunity to return as a special guest in his Physical Conditioning II class.  The first visit occurred in November for the Physical Conditioning II Lottery-Style Bodyweight Beatdown.

Coach K instructed the group through the static warm-up, then I welcomed everyone to the Physical Conditioning II HIIT Bodyweight Beatdown.

"HIIT" stands for High-Intensity Interval Training.  The emphasis was on anaerobic exercise and to limit the down-time as much as possible.  Participants were instructed to modify, as needed. Here's what it looked like:

Extended Warm-Up:

30 Jumping-Jacks
15 Elbow-to-Knee Tucks
15 Windmills
15 Mountain-Climbers
10 Push-Up's

Transition to HIIT

Part I: 

Start at basketball baseline

Continuous sprint for 30 seconds
Jump Squats for 45 seconds
20 Lunges (each leg)
50 Calf-Raises

Rest for one minute, walk back to baseline

x Four

Part II: 

5 Burpees
Plank for 30 seconds
20 Push-Ups

Rest for one minute

x Three until time is called by Coach K

We huddled as a team for appreciation of their efforts and broke as a group "Be Your Best!"

I continue to appreciate Coach K in allowing me to lead this crew.

Respect to Jake, Tyler, Jamall, Adam, Jacob, Casey, Chris, Harrison and Ike; This is a You vs. You beatdown, where the only measurement is how hard you push yourself.  A very strong showing today by this collective group, while a few voiced they regretted their breakfast selections.

Thank you for being your best.

CS

The opinions shared in this blog belong to Craig Smith and do not represent the school or district in which he works.

F3 Highlands Combine Beatdown

• When: 03/02/19
• QIC: Powerball
• The PAX: Barrister, Disaster, Brinkley, Sully, Duffle Bag, ONJ, Sizzlean, Tootsie, Drop Cloth, Glock, Dutch Boy, Powerball

The National Football League isn’t the only association conducting their Draft Combine this weekend.  Fortunately for the PAX, no measurements were taken at this one, either.  Nor were we required to workout in our underwear.

A calm 40 degrees meets 12 PAX and no FNG’s.

Shovel flag was planted, disclaimer given, and off we went for an extended mosey.

WARMARAMA

Side Straddle Hops x 20

Imperial Storm Troopers x 20

Cotton Pickers x 20

Windmills x 20

Mountain Climbers x 20

Three Burpees OYO

Everyone finds a spot for line jumps, 30 seconds of feet together, then right foot, and left foot.  @Glock takes his sweet time finding his location.

Mosey to the tennis courts.

THE THANG:

YHC welcomes everyone to the Highlands Draft Combine, to coincide with the NFL event this weekend, where top college football players participate in the NFL Scouting Combine and engage in measurable strength and agility drills.  Here was our version:

My Ten Most Popular Blog Posts from 2018

The following is a list of my 10 most popular blog posts composed in 2018, based on Blogger page-views.  Listed with each post is the original posting date:

1.  Beginning of Year Letter to LNC Families
July 30, 2018

2.  National School Walkout - Statement
March 3, 2018

3.  2018 LNC Advancement Placement Success
July 7, 2018

4.  Be YOUR Best
June 21, 2018

5.  LNC Class of 2018: Planned College Matriculation List
June 4, 2018

6.  Student Reflections from a "REAL" College Student
October 17, 2018

Inaugural Physical Conditioning II Lottery-Style Bodyweight Beatdown

I was given the opportunity to serve as a special guest in Coach Korczynski's Physical Conditioning II class.

Coach Korczynski led the group through the static warm-up, then I welcomed everyone to the inaugural Physical Conditioning II Lottery-Style Bodyweight Beatdown.