JAN 27, 2016 WAWA: Charlotte Ninja Warrior???

We’ll not exactly….the popular reality show, American Ninja Warrior, is NOT coming to Charlotte.  However, I am going to introduce a competitive, safe, and challenging “indoor obstacle course” for this week’s Wednesday AM Workout & Accountability (WAWA).  The course will consist of 9 obstacles around the basketball court and three laps running on the upper track.  We’ll practice each of the 9 obstacles as part of the initial 30 minutes of WAWA.  Then each participant will negotiate the course, start-to-finish, for time!

My goal is to crown a male and female overall winner this week!  Might even include a few prizes for the winners.

MEETING TIME:  5:30 am at The Cornwell Center.  Meet in the downstairs basketball court.


-Light warm up

-3 laps around the basketball court

-30 minutes explanation and practice on each obstacle as well as overall course preview.

-20 minutes of competition.  Participants will line up individually according to numbers drawn; number 1 goes first, then number 2, etc.  Staggered start times; 45 seconds between each participant.

Here’s a rundown of the obstacles and the 3 laps on the track.  For the competition portion, participants will execute the obstacles in order from 1 to 9, then run upstairs to the track.

Obstacle 1:  Low Crawl beneath 3 benches approximately 20 yards.

Obstacle 2:  Balancing walk across 5 benches zig-zagged and connected.  Jump off the end of the last bench onto a thick mat and execute a forward “tumble” roll.

Obstacle 3:  Three free-throws.  Your “bank” will consist of 15 pushups when you approach the free throw line.  Make the first shot, subtract 5 pushups; make the second, subtract 5 more, etc.  After your third shot, complete any pushups you have remaining in your “bank”.  Make all three shots, and your balance is zero pushups!

Obstacle 4:  Bleachers run.  3 risers, two sets of bleachers.  4 climbs and 4 descents as your travel across the two sets of bleachers.

Obstacle 5:  BOSU bridge.  One of my favorite core exercises!  10 BOSU balls lined up “end-to-end”.  Participants will walk across the bridge while holding an exercise bar.  Left foot steps forward, participants swings the bar horizontally across from the right-side; next, the right foot steps forward, and participant swings the bar forward from the left-side.  This one will make more sense when you see it!  Oh, and if you fall off the BOSU bridge, you have to go back to the beginning of the bridge.

Obstacle 6:  Sand bag bicep curls.  Just like it sounds.  10 curls.

Obstacle 7:  Burpees.  Our favorites!  10 burpees.

Obstacle 8:  Rope climb.  We’ll practice this one in advance.  Short climb approximately 12 feet up.  Slap the wall then descend the rope.  I’ll show you a trick where you’re actually using your feet and NOT your upper-body to climb the rope!

Obstacle 9:  Jackknife crunches.  My “little ball – big ball” abdominal workout.  20 crunches.

After Obstacle 9, participants will run out the door to the basketball court, down the hall and up the stairwell.  Exit the stairwell on the main level and enter the track.  Participants will run three laps as follows on the track:

Lap 1:  Grab 10 lb medicine ball and run 1 lap around the track.

Lap 2:  Drop the medicine ball and grab the large exercise ball.  Run 1 lap around the track.

Lap 3:  Drop the exercise ball and run empty handed for the final lap.

Cross the finish line and receive your time!

Who’s ready??!!



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JAN 20, 2016 WAWA: It’s 5 O’clock Somewhere!

Actually…..in our case, it’s 5:30 somewhere…and that “somewhere” is WAWA!

We’ll keep with the indoors theme this week.  Please meet at the downstairs basketball court at The Cornwell Center, ready to go at 5:30 am!  If you are not a Cornwell member, please sign in as a Guest at the main desk.

This week’s WAWA is mostly non-running focused.  I’ll set up 12 stations “around the clock”, with each hour designated as a different exercise.  Each designated “hour” will have one participant, ensuring we have all the stations covered.  The 5 o’clock position with have 60 reps of a specific battle ropes exercise.  (I will designate the battle ropes exercise in advance.)

Participants will rotate stations clockwise to the next “hour” once the individual at the 5 o’clock position completes the battle rope portion and yells “rotate”.

One set is equal to one ration through all 12 hours.

Our WAWA goal is to complete 3 sets.  In-between sets we’ll do relay races between the basketball end lines for approximately 5 minutes each.

WORKOUT LOCATION:  The Cornwell Center

WORKOUT TIME:  5;30 am start


-Ballistic stretching

-3 laps around the upper track


Equipment:  BOSU ball, medium dumbbells (2), battle ropes, large exercise ball, small exercise ball, medium medicine ball, small medicine ball, and “surprise” equipment for relays.

3 sets (12 stations each) around the clock

2 relay races (5 minutes each) in-between clock sets

Clock Stations:

1 o’clock:  Little ball / Big ball jackknife

2 o’clock:  Overhead press with medium dumbbells

3 o’clock:  BOSU ball, bicep curls

4 o’clock:  Staggered arm pushups

5 o’clock:  60 reps on the battle ropes

6 o’clock:  Jumping Jacks

7 o’clock:  Plank

8 o’clock:  Regular pushups

9 o’clock:  Burpees

10 o’clock:  Overhead circles with medium medicine ball

11 o’clock:  Figure-eight extension with small medicine ball

12 o’clock:  Standing squats with medium dumbbells





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JAN 13, 2016 WAWA: The Fabulous Fifty!

We’ve all heard the old saying….”Fifty is the new….<insert some lower age>…..”.  This week’s WAWA is all about the number 50…but in this case, there’s no lowering of that number!  YES….50 is 50….plain and simple!  We’ll do fifty, 1-minute exercises as our main set this week.  There will be five groups of 10 exercises; 9 are non-running and the 10th will always be jogging around the basketball court for 1 minute!

But, besides all that….I’m happy to have an INDOOR exercise session this week!  Thanks to The Cornwell Center for allowing us some space this week instead of braving the chilly temperatures outdoors!  Several of you are already Cornwell members.  For those who are not, please sign in at the front desk as a free “guest”.  Meet on the basketball court on the lower level after your check in at the main lobby desk.

Please be ready to go at 5:30 am!

WORKOUT LOCATION:  The Cornwell Center

WORKOUT TIME:  5:30 am


-Ballistic stretching

-3 laps around the upper track


Each exercise is 1 minute each!  No rest between groupings.  Once we start, we won’t stop until 50 minutes later!

Equipment needed:

  • Exercise ball (large)
  • Exercise ball (small)
  • Medium dumbbells (2)
  • Sliding Discs (2)

Group 1:

  • Squats
  • Overhead dumbbell press
  • Squat Push Press
  • Right leg stationary lunge
  • Left leg stationary lunge
  • Mountain Climbers
  • Regular Push Ups
  • Bicep dumbell curls
  • Jumping Jacks
  • 1 min run around basketball court

Group 2:

  • Tricep dumbbell kickbacks
  • Flutter kicks
  • Scissor kicks
  • V-ups
  • Sliding disc pushups, right side
  • Sliding disc pushups, left side
  • Double-ball jackknife
  • Side plank and crunch
  • Plank
  • 1 min run around basketball court

Group 3:

  • Jumping Jacks
  • Calf raises with dumbbells
  • Bent over rows with dumbbells
  • Right single leg balance and touch
  • Left single leg balance and touch
  • Outstretched Plank with Discs
  • Criss-cross Floor Jacks with Discs
  • Exercise Ball Crunches
  • Burpees
  • 1 min run around basketball court

Group 4:

  • Russian Twists with Small Exercise Ball
  • Right Side Plank
  • Left Side Plank
  • Bicycle Crunches
  • Overhead Circles with dumbbells
  • Cross-Country Skier with Discs
  • Plank with Knees to Opposite Elbows
  • Bent over butterflies with dumbbells
  • Alternating Bench Step Ups
  • 1 min run around basketball court

Group 5:

  • Roly-Poly
  • Flutterkicks
  • Wide Arm Pushups
  • Jump Squats
  • Right Side Plank with Hip Drop
  • Left Side Plank with Hip Drop
  • Bicep Curls with Dumbbells
  • Overhead Circles with dumbbells, clockwise
  • Overhead Circles with dumbbells, counter-clockwise
  • 1 min run around basketball court





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JAN 6, 2016 WAWA: What’s in a Name?

Welcome back!  New year’s always start with new year’s resolutions.  Did you make plans to join us for WAWA in 2016?

This week, we’ll start back with a non-running focused workout I’m calling “What’s In a Name?”.  More details below.

Yes….it will be chilly some come dressed appropriately.  The good news is that we’re planning on staying right in the Myers Park Presbyterian Church parking lot the entire time for this week’s WAWA.  You’ll be within spitting distance to your car…..but I’ll keep you moving enough to stay warm!

I graduated from the Army’s Ranger School after 54 days between the months of November to January….so I know a little bit about training in the cold!  Believe me….those were some COLD days!

Bring your water bottles.  Drinking water allows your body to “warm” the water as you drink, creating a radiator effect.…trust me!

Meeting Time:  5:30 am

Meeting Location:  MPPC Parking Lot off Oxford Place

The Warm-Up:

-Ballistic stretching

-50 jumping jacks

-1 lap around the “block” (right onto Oxford Place … right onto Queens Road … right in-between MPPC /Myers Park Methodist … back to the parking lot.)

The Workout:

Complete the first set of exercises by “spelling” out your full first name.  See the “alphabet” list below.  Then take one lap around the “block”.

2nd Set:  Just like the first only “spelling” out your full last name.  Then take one lap around the block.

3rd Set:  Spell out the city of your birth.  Take one lap around the block.

4th Set:  Spell out your spouse’s full first name.  You guessed it….then one lap around the block.

The Cool-down and Devotion:

-Static stretching

-Devotion leader (Mike Lenhart)


  • A – 50 jumping jacks
  • B – 20 crunches
  • C – 30 squats
  • D – 15 pushups
  • E – 1 min wall sit
  • F – 10 burpees
  • G – 20 sec forward arm circles
  • H – 20 squats
  • I – 30 jumping jacks
  • J – 15 crunches
  • K – 10 pushups
  • L – 2 min wall sit
  • M – 20 burpees
  • N – 25 burpees
  • O – 40 jumping jacks
  • P – 15 sec backwards arm circles
  • Q – 30 crunches
  • R – 15 pushups
  • S – 30 burpees
  • T – 15 squats
  • U – 30 sec forward arm circles
  • V – 1 min wall sit
  • W – 20 burpees
  • X – 60 jumping jacks
  • Y – 10 crunches
  • Z – 20 pushups


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