Backblast #theBigKapowski @ Bayside 4/4

Pax: Banana Bread, Charolais (r), Fanny Pack (r), Glauc, Volkswagon, Shuttlecock (r)(q)

Weather: a very nice 50 degrees with little wind.

Training like a champion for this day included the ladder workout. I told the Pax to focus on going as hard as possible on the running, but to slow down and use good form on the exercises.

Mosey to courtyard

COP:

25 Side Shuttle Hops (IC)
Hamstring stretching
15 Merkins
Arm/shoulder stretching
20 Air squats
Plank stretching

Mosey to the parking lot to start the ladder.

Ladder workout:

Rung 1 – Sprint 100 yards to goal line – 25 burpees

Rung 2 – Sprint 200 yards – 50 merkins

Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)

Top – Sprint 400 yards – 200 squats

Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)

Rung 2 – Sprint 200 yards – 50 merkins

Rung 1 – Sprint 100 yards – 25 burpees

COT: Announcements (discussed Convergence on 4/20), intentions and prayer requests. Closed with prayer.

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