OCTOBER 21, 2015 WAWA: Parking Deck Pyramids

Don’t let the new, colder air entering Charlotte keep you away!  We’re doing a “pseudo-indoors” WAWA this week and one of our favorite spots….the Queens University (Charlotte) parking deck!  Six sets on tap for this week’s non-running workout!  Bring your running tights….see you at 5:30 am, ready to roll!

Workout:

Warm-up:

Gather at our normal spot off Oxford Place, MPPC parking lot.

Light jog over to the Queens University parking deck.

Light stretching then one “lap” up the parking deck ramp, 2 flights up then back down

Main Set:

Stations will be set up at each “landing” up the parking deck ramp:  Ground level, 2nd Floor, 3rd Floor, and Top.  Six sets divided up as follows:

1st Set:

Ground Level:  50 flutter kicks

1st Floor:  40 mountain climbers

2nd Floor:  30 squat jumps, uphill

Top:  20 Push-ups + Wall Sit (45 seconds)

Run back to the ground level using the stairwell!

2nd Set:

Ground Level:  50 jumping jacks

1st Floor:  40 crunches

2nd Floor:  30 V-up sit-ups, alternating sides, right arm to left leg, left arm to right leg, etc.

Top:  20 Push-ups to Side Crunches + Wall Sit (45 seconds)

Run back to the ground level using the stairwell!

3rd Set:

Ground Level:  50 walking lunges, uphill

1st Floor:  40 mountain climbers

2nd Floor:  30 squat jumps, uphill

Top:  20 burpees + Wall Sit (30 seconds)

Run back to the ground level using the stairwell!

4th Set:

Ground Level:  50 flutter kicks

1st Floor:  40 V-up sit-ups, alternating sides, right arm to left leg, left arm to right leg, etc.

2nd Floor:  30 walking lunges, uphill

Top: 20 Push-ups to Side Crunches + Wall Sit (30 seconds)

Run back to the ground level using the stairwell!

5th Set:

Ground Level:  50 flutter kicks

1st Floor:  40 mountain climbers

2nd Floor:  30 squat jumps, uphill

Top:  20 Push-ups + Wall Sit (20 seconds)

Run back to the ground level using the stairwell!

6th Set:

Ground Level:  50 jumping jacks

1st Floor:  40 crunches

2nd Floor:  30 V-up situps, alternating sides, right arm to left leg, left arm to right leg, etc.

Top:  20 Push-ups to Side Crunches + Wall Sit (20 seconds)

Run back to the ground level using the stairwell!  Gather up as a group, then jog back to the MPPC parking lot.

Cool Down and Devotion

Work out leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

burpees

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