JUL 29, 2015 WAWA: Cones….but not the ice-cream kind!

This week, we’ll meet at the Myers Park Presbyterian Church parking lot off Oxford Place, just outside Oxford Hall.  We’ll do a light jog over to Myers Park Traditional School, our location for the workout!  Our circuits will be identified by cones, spread 10 yards apart.

DYNAMIC WARM-UP
Do each drill for 10 yards then turn around and go back another 10 yards. Do warmup circuit 2-3 times through to really get muscles firing.

  • Butt kicks
  • High knees
  • Side shuffle
  • Carioca
  • Backwards running
  • Skipping
  • Walking lunges

THE WORKOUT

CIRCUIT 1: STATIONS (3 times through the circuit: 45 sec each station w/ 15 sec rest)

  • Station #1: Burpees
  • Station#2: Bicycle Crunches 
  • Station #3: Push-Ups
  • Station #4: Skaters
  • Station #5: Plank
  • Station #6: Jump Lunges
  • Station #7: Tricep Dips
  • Station #8: Jumping Jacks

CIRCUIT 2: SPRINT LADDERS (5 times: Rest 15-30 seconds between sprints)

  • Sprint to Cone #1 and back
  • Sprint to Cone #2 and back
  • Sprint to Cone #3 and back
  • Sprint to Cone #4 and back
  • Sprint to Cone #5 and back
  • Sprint to Cone #4 and back
  • Sprint to Cone #3 and back
  • Sprint to Cone #2 and back
  • Sprint to Cone #1 and back
  • Sprint to Cone #5 and back

COOL DOWN
Static stretch and light jog back to Oxford Place.

Exercise Leader:  Mike Leader

Devotion Leader:  Derek Macleod (or Mike Lenhart)

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JUL 22, 2015 WAWA: Football in July??

Once again this week, we’re back at Freedom Park!  Meet at the South entrance of the park, near the water fountains just off Princeton Ave this Wednesday for a Group Sports focused workout! After stretching, we’ll head over to some of the exercise areas near the NFL Play 60 site in the park.  We’re going to “tackle” (pun intended) some of the obstacles but will add some adult-challenges to what are usually kid-friendly drills!  Nothing too difficult, we promise:  pull ups, pushups, burpees, and 40 yard dash!  After about 15 minutes of drills, we’ll jog over to the soccer fields and divide into two teams for a spirited, 30-minute scrimmage of a modified “no tackle” football game.  Coach Mike will explain the rules once we divide up.  Our WAWA concludes with a short jog back to the water fountains, cool down and devotion. Parking is available along Princeton Ave and don’t forget your water bottle! See you at 5:55 am ready roll at 6 am!

Exercise Leader:  Mike Lenhart

Devotion Leader:  Derek Macleod

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JUL 15, 2015 WAWA: Freedom Park 3 Bridges Running

Meet at the South entrance to Freedom Park (off Princeton Ave) this Wednesday for running-focused WAWA. Meet at the fountain at the entrance. We’ll split into running or walking groups based on pace before heading north through the park. Three options: 1.6 miles, 2.5 miles or 3.0 miles. This is a mostly tree-lined, flat-route with lots of shade! We’ll exit the park for a little bit and run along the Greenway! Once we circle back inside the park, we’ll knock out some stairs near the amphitheater then light jog to our starting point by the Princeton Ave. fountain. Cool down and devotion near our start location. Park along Princeton Ave and don’t forget your water bottle! See you at 5:55 am ready roll at 6 am!

Route Options:

Start Point (Princeton Ave.) to 1st bridge (East Blvd) and back to start = 1.6 miles

Start Point (Princeton Ave.) to 2nd bridge (CMC entrance) and back to start = 2.5 miles

Start Point (Princeton Ave.) to 3rd bridge (Morehead Ave.) and back to start = 3.0 miles

Freedom Park 3 Bridges Run

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JUL 8, 2015 WAWA: Beach Towel Circuit Workout

I know many of you may have spent the July 4th holiday weekend at the beach! Or others, like me, may have wished you were at the beach! So in honor of the almighty “beach”, please bring your favorite beach towel for tomorrow’s WAWA as I’ll introduce you to a “beach towel workout”! Less running this week, but bring your water bottle and running shoes. Umbrella colada drinks are not encouraged! Your beach towel is your “mat” for the morning exercises.

Meeting location is the grassy area in front of the Outreach Center.

Here’s the planned WAWA:

Warm-up:

-Jog to the Harris Teeter and back….twice
-40 Jumping Jacks
-3 x Run forward for 15 yards, run in reverse for 15 yards

Main Set: We’ll do this rotation three times!

– 10 Squats
– 10 Squat Jumps
– 10 Pushups
– 25 Walking Lunges (on each leg)
– 10 Squats
– 10 Squat Jumps
– 10 Pushups
– 25 Walking Lunges with a side twist (twist towards the forward leg)
– 10 Squats
– 10 Squat Jumps
– 10 Pushups

5 x High Plank with opposite arm and leg extension. Extend your right arm forward and left leg back, hold for 10 seconds, then switch sides. Repeat 5 times.

Cardio Burst:

3 x beach towel sprints. Fold your towel up. Sprint 25 yards to opposite side, carrying your folded towel. Unfold your towel and lay it out. Sprint back 25 yards. 5 pushups. Sprint back to your towel. Pick it up and fold it up. Sprint back 25 yards to the start line.

Beach Towel Core: We’ll do this rotation twice!

25 x Crunches
25 x Bicycle Crunches
25 x Crunches
25 x Leg Raises
25 x Crunches
3 x [10 seconds Static Hold legs 6” off the ground 10 Second Flutter Kick, Rest 10 Seconds]
25 x Crunches
2 x 45 second plank hold

Cool down and Devotion

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