SEPTEMBER 2, 2015 WAWA: (Oh) Canada, returns…..we think…!

Rumor has it that Reverend Derek Macleod is back in Charlotte after a well-deserved vacation in his home-country of Canada.  So in honor of his return to WAWA (we think), and taking into account multiple requests, we will bring back our run-focused workout of “Complete the Puzzle” this week!

Now, in full transparency, I have not specifically heard if Derek will be available this Wednesday or not.  Regardless, the morning temps have been Canadian cooler and perfect for a little running to start your day!

Lastly, I’ve altered the “scavenger run” workout slightly to allow for two ability groups:  Group One will be approximately 2.5 – 3.0 miles in distance and designed for our “walkers/joggers”; Group Two is approximately 4.0 – 4.5 miles and is designed for our more “fleet footed” WAWA participants.

Please gather at our normal spot at Myers Park Presbyterian Church, ready to run at 5:45 am!

(Reposting the instructions for the “Complete the Puzzle” WAWA below.)

Coach Mike

We’ll divide into two running teams for a “scavenger hunt” type workout!  Both teams will receive initial instructions on separate colored cards with directions to the first checkpoint.  Teams will “navigate” to a total of five separate checkpoints.  Teams will take their corresponding colored cards at each location, follow the instructions on the card, and run to the next checkpoint.  The back of each card will have a series of words that the team will put into a sentence at the conclusion of the run, thereby completing the puzzle!  

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

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AUGUST 26, 2015 WAWA: Back to School Playground Circuits

School is back in session!  Finally….the kids will be getting back into a regular routine!

NOTE:  We are moving up WAWA by 15 minutes to account for our “back in school” challenges.  NEW WAWA times will be 5:45 am – 6:45 am!  Thanks to those of you who voted on the WAWA Facebook page.

This week is a non-running week workout.  We’ll meet at the Myers Park Presbyterian Church parking lot off Oxford Place, ready to roll at 5:45 am!

Here’s your playground circuits workout:

Light jog to the Myers Park Traditional School playground.

Stretch and warmup then into our circuits!

Set 1:

Squat tap and jumps (1 min)

Step up hops (1 min)

1 lap around track, 1 stairwell climb, then back to the playground

Set 2:

Monkey Bar pullups (1 min)

Tricep dips (1 min)

1 lap around track, 1 stairwell climb, then back to the playground

Set 3:

Split lunges (1 min each leg)

Swings squat jumps (1 min)

2 stairwell climbs, then back to the playground

Set 4:

Monkey Bar back rows (1 min)

Monkey Bar chin ups (1 min)

2 stairwell climbs, then back to the playground

Set 5:

Hanging ab crunches (1 min)

Plank extension on swings (1 min)

Pike leg lifts on slide (1 min)

Plank hold with knee to shoulder lifts (1 min, alternating legs)

 

Easy jog back to church parking lot

Cool down

Devotion

 

Exercise Leader:  Mike

Devotion Leader:  Mike

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AUGUST 19, 2015 WAWA: Complete the Puzzle!

Admittedly, I’m pretty excited about this week’s WAWA!  Run focused effort this week so bring your best running shoes!

We’ll divide into two running teams for a “scavenger hunt” type workout!  Both teams will receive initial instructions on separate colored cards with directions to the first checkpoint.  Teams will “navigate” to a total of five separate checkpoints.  Teams will take their corresponding colored cards at each location, follow the instructions on the card, and run to the next checkpoint.  The back of each card will have a series of words that the team will put into a sentence at the conclusion of the run, thereby completing the puzzle!  

Start location is Myers Park Presbyterian Church off Oxford Place.  Meet up at 5:55 am, ready to roll at 6:00 am!

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

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August 12, 2015 WAWA: Six in One; Half-Dozen in Another!

This week’s WAWA has us gathered for a circuit-based, non-running workout!  Well….there will be some running but not as much as our “stairs and dares” workout from last week!  Please gather at the Myers Park Presbyterian Church parking lot off Oxford Place (just outside Oxford Hall) at 5:55 am, reading to launch at 6 am!  Warm up in the parking lot.  Then, light jog to Myers Park Traditional School.

The Workout:

Six circuits is this week’s workout!

Stations 1 – 3 will be on the track; Stations 4 – 6 will be near the playground.

Station 1:

  • 1 lap around the track
  • 1 minute wall sit
  • 1 minute plank

Station 2:

  • 20 squat jumps at the corners of the track (total of 80)
  • 1 minute wall sit
  • 1 minute plank

Station 3:

  • 10 burpees at corners of the track (total of 40)
  • 1 minute wall sit
  • 1 minute plank

Station 4:

  • 50 walking lunges
  • 20 pushups
  • 10 v-ups
  • 5 narrow pushups

Station 5:

  • 50 walking lunges
  • 20 pushups
  • 10 v-ups
  • 5 narrow pushups

Station 6:

  • 50 walking lunges
  • 20 pushups
  • 10 v-ups
  • 5 narrow pushups

Light jog back to MPPC.  Cool down then devotion.

Exercise Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

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August 5, 2015 WAWA: Stairs and Dares!

We’re back to a long overdue “run focused” workout this week!  Meet at the Oxford Place parking lot at Myers Park Presbyterian Church, just outside Oxford Hall.  Please gather by 5:55 am.  Quick stretch then light jog to Myers Park Traditional Elementary School.  Here’s the workout:

WARM-UP:

Focused stretching

1 lap around the soccer fields track

WORKOUT:

Jog over to parking deck stairwell

Run up 4 flights of stairs to the top

25 jumping jacks at the top

Run back down 4 flights of stairs

1 lap around the fields

Return to base of stairwell for 45 second breather

“Rinse and repeat” five (5) more times.  Change the exercise at the top as follows; these are your “dares”:

2nd set:  25 bicycle crunches

3rd set:  10 pushups

4th set:  25 jumping jacks

5th set:  25 bicycle crunches

Final set:  10 pushups

Note:  If we have time, we’ll throw in a few core strengthening exercises before jogging back to our starting point at the church.

COOL DOWN
Light jog back to Oxford Place (MPPC) then stretching.

Exercise Leader: Mike Leader

Devotion Leader: Mike Lenhart

Sounds great, right?  Come join us this Wednesday morning!

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