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