NOV 18, 2015 WAWA: Really….No Running?

That’s right.  You didn’t read this week’s WAWA incorrectly.  NO RUNNING this week!  We’re not even going to jog from the MPPC parking lot to Queens University!  We will do some low intensity, short bursts during the agility drills…..see below.

MEETING LOCATION THIS WEEK:  The “Lion” statue at Queens University (outside the Levine Wellness & Recreation Center).

The real reason for no running is that Coach Mike is still in a little bit of recovery mode from plantar fasciitis.  So we’re focusing more on strength and agility training this week.

Here’s your WAWA:

Start time:  5:30 am

Warm up and stretching:  3-5 minutes

Workout:

Commando Set 1:

  • Pushups (15-20 reps)
  • 10 shoulder taps
  • 4 staggered pushups
  • 40 punches
  • 40 speed-bag punches
  • 4 raised leg pushups
  • 10 up and down planks

Agility Drill 1:

agility drill 1

Commando Set 2:

  • Pushups (15-20 reps)
  • 10 shoulder taps
  • 4 staggered pushups
  • 40 punches
  • 40 speed-bag punches
  • 4 raised leg pushups
  • 10 up and down planks

Agility Drill 2:

 

agility drill 2

 

Commando Set 3:

  • Pushups (15-20 reps)
  • 10 shoulder taps
  • 4 staggered pushups
  • 40 punches
  • 40 speed-bag punches
  • 4 raised leg pushups
  • 10 up and down planks

Agility Drill 3:

agility drill 3

Cool Down and Devotion

 

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NOV 11, 2015 WAWA: Yankee Doodle Dandy!

After a well-deserved week off, WAWA returns this week with a great, team-based, circuit drills workout.  This week, we’ll celebrate Veterans Day with this Yankee Doodle “dandy” of a workout.

Here’s your WAWA:

Meeting Location:  MPPC Parking Lot off Oxford Place

Light jog to Queens University Clock Tower, stretch and WAWA overview

The Workout:

Part 1:

Participants will divide into two even teams and will line up at opposite sides of the smaller “quad” (sidewalks).  Cones of three different colors will be scattered in the middle of the quad.  On “GO”, each team will send one member sprinting into the quad to grab one cone, then run back to his/her team members.  Tag one teammate who will then repeat the same step of collecting up one of the cones insides.

Part 1 ends when all the cones are collected.

Part 2:

What happens during Part 2?  Well…..I’ll reveal that tomorrow.  Let’s just say you will be rewarded based on the number of cones your team collects!

Part 2 will take approximately 30 minutes.

After completing Part 2, we’ll jog back to our Starting Point at MPPC for cool down and devotion.

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

 

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NOV 4, 2015 WAWA: Behold….!

Last week marked our 20th WAWA since starting this exercise and accountability effort during the Summer.  And while I won’t promise that I’ll always do this…..I am going to give us a “break” from WAWA this week!  Now before anyone gets too terribly excited, I’ll admit that selfishly I’m nursing a stubborn deep heel bruise on my right foot.  So, I can use a little time off my feet…literally….to heal.  And since I know you will be chomping at the bit for next week’s WAWA, I’ll promise to bring a strong one on November 11th!

I’ve heard my good friend, Derek Macleod, often remind us of creation and re-creation time and time again in the Bible.  Revelation 21:5 says “Behold, I make all things new!”.  So in that spirit, let us take this week to rest, relax, rebuild….and make all things “new” for our next set of 20 weeks of workouts!

Enjoy your recovery week!

Coach Mike

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