SEPTEMBER 9, 2015 WAWA: Are You Ready for Some Football, Basketball and Tennis?

Gather at the Myers Park Presbyterian Church parking lot off Oxford Place, just outside Oxford Hall, ready to start at 5:45 am.  We’ll do a light jog over at to Myers Park Traditional School, our location for the workout!  After our warm-up, WAWA participants will pair up by two’s for the workout.  We did this circuit workout a few weeks ago but this time I’m mixing in a football, a basketball and five tennis balls to make things interesting!

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: 25-yard Football Pass
  • Station #5: Plank
  • Station #6: Jump Lunges
  • Station #7: Basketball Chest Pass
  • Station #8: Jumping Jacks

CIRCUIT 2: SPRINT LADDERS with 5 TENNIS BALLS 

Two teams with individuals running each “circuit” once through all 5 cones before tagging next person to go.

  • Sprint to Cone #1, place down first tennis ball and run back
  • Sprint to Cone #2 place down second tennis ball and run back
  • Sprint to Cone #3 place down third tennis ball and run back
  • Sprint to Cone #4 place down fourth tennis ball and run back
  • Sprint to Cone #5 place down fifth tennis ball and run back
  • Sprint to Cone #5 pick up fifth tennis ball and run back
  • Sprint to Cone #4 pick up fourth tennis ball and run back
  • Sprint to Cone #3 pick up third tennis ball and run back
  • Sprint to Cone #2 pick up second tennis ball and run back
  • Sprint to Cone #1 pick up final tennis ball and run back

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

Exercise Leader:  Mike Leader

Devotion Leader:  Mike Lenhart

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