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.The group of 24 (23 students + one Principal) lined up on the 5-yard line. There was a pitcher at the goal line, with an empty bucket next to it.
Located inside the bucket were 22 ping-pong "lottery" balls and every ball contained an exercise and a repetition number. Each participant takes their turn to run to the bucket, pulls out a ball randomly, calls out the exercise and rep number, and places the ball into the pitcher. The group performs the exercise immediately.
The Lottery included the following 22 sets, randomized by the participants:
The emphasis was to limit the down-time as much as possible. Participants were instructed to modify, as needed.
I greatly appreciate Coach K allowing me to lead this group and I hope they enjoyed the Powerball Lottery-Style Beatdown.
CS
Located inside the bucket were 22 ping-pong "lottery" balls and every ball contained an exercise and a repetition number. Each participant takes their turn to run to the bucket, pulls out a ball randomly, calls out the exercise and rep number, and places the ball into the pitcher. The group performs the exercise immediately.
The Lottery included the following 22 sets, randomized by the participants:
- 5 Burpees
- 7 Burpees
- 10 Burpees
- 10 Push-Ups
- 15 Push-Ups
- 20 Push-Ups
- 10 Wide Push-Ups
- 5 Diamond Push-Ups
- 15 Air Squats
- 20 Air Squats
- 5 Jump Squats
- 10 Jump Squats
- 15 Jumping Jacks
- 20 Jumping Jacks
- 10 Plank-Jacks
- 20 Plank-Jacks
- 10 Lunges
- 20 Mountain Climbers
- 10 Reverse Crunches
- 10 Bicycle Kicks (each leg)
- 10-Yard Down-and-back Sprint (20 total yards)
- 20-Yard Down-and-back Sprint (40 total yards)
We were able to successfully get through two full rounds and a partial third in about 30 minutes. After circuit #1, we ran 100 yards; after circuit #2, it was a 40 yard bear crawl.
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| November 10, 2021: LNC Physical Conditioning I/II |
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.
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