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.The group of 23 (22 students + one Principal) lined up on the 5-yard line, facing the end zone. There was a pitcher in the center of the end zone, with an empty basket next to it.
Located inside the bucket were 22 ping-pong "lottery" balls; every ball contained an exercise and a repetition number. Each participant takes their turn to run to the pitcher, pulls out a ball randomly, calls out the exercise and rep number, and places the ball into the basket. 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 McKay allowing me to lead this group and I hope they enjoyed the Powerball Lottery-Style Beatdown. Their display of exhaustion afterwards certainly gave the impression of enjoyment.
CS
Located inside the bucket were 22 ping-pong "lottery" balls; every ball contained an exercise and a repetition number. Each participant takes their turn to run to the pitcher, pulls out a ball randomly, calls out the exercise and rep number, and places the ball into the basket. 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 completed a 30-yard bear-crawl and return crab-walk; after circuit #2, it was another 30-yard bear-crawl and returned with broad jumps.
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.
No comments:
Post a Comment