Backblast #theBigKapowski @ Bayside 3/14

PAX: Birdie, Charolais (r), Fanny Pack (r), Shuttlecock (r) (q) (all in shorts for the first time in a long time)

Weather: Compared to the last few months, felt like summer. 60 degrees with a strong wind and only had a very slight rain the last 30 minutes.

We had been focusing on upper body with coupons the past couple of Bayside workouts, so I switched it up and went heavy on the legs. I used to kinda do P90X and always liked the plyometrics workout. I put together a timed workout in my Runloop Seconds Interval Timer app ( to help keep up with the 20 different exercises. P90X plyometrics is a lower body workout with five groups of exercises. For each group, you go through the four exercises in order. Once you’ve done all of the exercises in the group you repeat them for a second round in the same order. The first 3 exercises in each group are 30 seconds long, with the 4th exercise being 60 seconds long. There is a 15 second rest between each one exercise and a 30 second rest between groups.

Group One:

  1. Jump Squat – 30 seconds
    Squat down and jump as high as you can. Descend into a squat as you land and jump up again. Try to keep a continuous rhythm of jumping and landing until time is up.
  2. Run-Stance Squat – 30 seconds
    Stand in a staggered stand like you’re about to run a race. Squat down and stand up four times, then jump to switch sides.
  3. Airborne Heisman – 30 seconds
    Jump to the side and plant your outside foot. Keep your inside foot up and strike the pose that’s used in the Heisman trophy. Then, jump to the other side and repeat the pose.
  4. Swing Kick – 60 seconds
    Set a stool or chair in front of you (didn’t bring any chairs, so just pretended to have a chair in front of us). Stand slightly to the right and a few feet away from the object. Lift your left leg up, keeping your knee straight, and swing it over the object. Plant a few inches to the left. Then, pick your right leg up and swing it over, planting it next to your left foot. Then, lead with your right foot to go back. Alternate between the left and right side until time is up.

Group Two:

  1. Squat Reach Jump – 30 seconds
    Squat down and touch the floor, then jump.
  2. Run-Stance Squat Switch Pick-Up – 30 seconds
    Stand in a staggered stance. Squat down and touch the floor in front of your lead foot. Then jump, turn to the other side, squat down and touch the floor in front of you.
  3. Double Airborne Heisman – 30 seconds
    This is similar to the airborne Heisman in the previous group, but now you’re doing two leaps to each side instead of one.
  4. Circle Run – 60 seconds
    Put something on the floor, like a water bottle or towel, and run in a circle around it for 30 seconds. Then, run in the opposite direction for 30 seconds. Face forward the entire time.

Group Three:

  1. Jump Knee Tuck – 30 seconds
    Jump and bring your knees up towards your chest while in mid-air. When you land, drop down immediately into a squat and then jump again. Keep a continuous jumping and landing rhythm throughout the exercise.
  2. Mary Katherine Lunges – 30 seconds
    Get into a lunge position and drop your back knee down until it almost hits the floor. Then, jump up and switch legs. When you land, drop down into a lunge position before jumping up to switch legs again. Keep your arms up the entire time.
  3. Leapfrog Squats – 30 seconds
    Get down into a squat position and hop forward twice while staying in a squat position. Then, hop backwards twice without standing all the way up.
  4. Twist Combo – 60 seconds
    Stand on your tip-toes, then hop and twist your hips to the left so that your feet land pointing to the left. Then, hop and twist your hips to the right.

Group Four:

  1. Rock Star Hop – 30 seconds
    Stand facing to the side and jump up, bringing your knees up and kicking your feet up towards your butt. As you jump up, make a circle in the air with your lead arm.
  2. Gap Jump – 30 seconds
    Jump forward off of your left foot as far as you can, like you’re trying to cross an imaginary river. Then, turn around and jump back off of your right foot.
  3. Squat Jack – 30 seconds
    Perform a jumping jack but instead of landing with your legs straight, land and squat down as you bring your arms down.
  4. Military March – 60 seconds
    Standing in place, raise your leg as high as you can and reach the opposite arm into the air, then switch sides.

Group Five:

  1. Run Squat 180 Jump Switch – 30 seconds
    Stand in a runner’s stance, like you’re about to run a race. Jump up and twist 180 degrees to the right before you land, then jump and twist 180 to the left.
  2. Lateral Leapfrog Squat – 30 seconds
    Squat down into a low squat position. Jump side-to-side, staying low.
  3. Monster Truck Tires – 30 seconds
    Hop forward and to the right at a 45-degree angle, landing on your right foot. Then, hop forward and to the left at a 45-degree angle. Repeat two more times, then jump backwards in the same pattern four times.
  4. Hot Foot – 60 seconds
    Stand on one foot and jump forwards, back, left and right for the amount of time indicated in the video. Then, switch sides.


Count’o’rama, Name’o’rama. Announcements (upcoming ruck) Prayer requests (for Glauc, remembering his grandfather and for his improved health) Prayed to God, thanking him for the blessings in our lives and raising up our prayer requests.

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