One of my favorite WAWA’s from the past has been meeting at the Queen’s University of Charlotte parking deck and running up & down that stairwell!  This week, we’re taking the parking deck, tipping it over on its side, and making it flat!  We’re still meeting indoors at The Cornwell Center this week so instead of running up and down the stairwell, we’ll be running down and back the basketball court!

Heads up….this will be a longer running workout than we’ve done in awhile!  You can do this!

Workout:

Warm-up:

Gather at downstairs basketball court at The Cornwell Center.

Light stretching then five “laps” down and back the basketball court; 5 times down then back; end line to end line.

Main Set:

Participants will line up on the end line.  We have a total of 6 sets with 4 stations in each set as outlined below.  The “flat” parking deck climbs will be in-between each station.  See the details below.  A “lap” (as outlined below) is equal to running down and back, end line to end line.

1st Set:

Station One:  50 flutter kicks

Run 4 laps

Station Two:  40 mountain climbers

Run 3 laps

Station Three:  30 squat jumps, uphill

Run 2 laps

Station Four:  20 Push-ups

Run 1 lap then rest on the end line

2nd Set:

Station One:  50 jumping jacks

Run 4 laps

Station Two:  40 crunches

Run 3 laps

Station Three:  30 V-up sit-ups, alternating sides, right arm to left leg, left arm to right leg, etc.

Run 2 laps

Station Four:  20 Push-ups to Side Crunches

Run 1 lap then rest on the end line

3rd Set:

Station One:  50 walking lunges; 25 towards middle of basketball court, then 25 back towards end line

Run 4 laps

Station Two:  40 mountain climbers

Run 3 laps

Station Three:  30 squat jumps; 15 towards middle of basketball court, then 15 back towards end line

Run 2 laps

Station One:  20 burpees

Run 1 lap then rest on the end line

4th Set:

Station One:  50 flutter kicks

Run 1 lap

Station Two:  40 mountain climbers

Run 2 laps

Station Three:  30 squat jumps, uphill

Run 3 laps

Station Four:  20 Push-ups

Run 4 laps then rest on the end line

5th Set:

Station One:  50 jumping jacks

Run 1 lap

Station Two:  40 crunches

Run 2 laps

Station Three:  30 V-up sit-ups, alternating sides, right arm to left leg, left arm to right leg, etc.

Run 3 laps

Station Four:  20 Push-ups to Side Crunches

Run 4 lap then rest on the end line

6th Set:

Station One:  50 walking lunges; 25 towards middle of basketball court, then 25 back towards end line

Run 2 laps

Station Two:  40 mountain climbers

Run 2 laps

Station Three:  30 squat jumps; 15 towards middle of basketball court, then 15 back towards end line

Run 2 laps

Station One:  20 burpees

Run 2 laps then rest on the end line

Cool Down and Devotion

Work out leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

Read more "FEBRUARY 24, 2016 WAWA: Flattening Out the Parking Deck"

Tough week in Charlotte.  Our hometown Panthers football team came up short in the Super Bowl.  We’re all crushed, I’m certain.

But, as much as that stinks, let’s put it behind us now…and no better way than a tough workout that includes some friendly relay competition!

This will be fun.  

WORKOUT TIME:  5:30 am

WORKOUT LOCATION:  The Cornwell Center (basketball court)

The WORKOUT:

-Light warm up

-5 laps around the upstairs track court

-10 minutes explanation and practice on the respective relay stations.  These stations include:

• Deadlifts
• Dumbbell Squats
• One Armed Dumbbell Presses
• Burpees
• Regular Pushups
• BOSU Ball Dumbbell Bicep Curl to Overhead Press

COMPETITION 1:

I will divide the group into 2 or 3 teams depending on number of participants.  Stations will be set up between basketball baselines; each team will have their own set of stations.  Starting on the baseline, first person on each team will start completing 15 repetitions of exercises at each station.  One an individual reaches the opposite baseline, he/she will sprint back tagging the next person in line.

The next person will do the same stations, but drop the number of repetitions to 14.

Next person does 13 reps….etc.  Final person will execute one repetition of each station.

 

COMPETITION 2:

Similar format however this time we’re seeing which team can do the most number of repetitions at each station.

First person on each team goes to the first station and does AMRAP (“as many reps as possible”).  One person from each team will record the number of reps at each station, writing them on the card next to the station.  Just as before, individuals will sprint back to the starting base line after completing all stations.

Everyone on the team must complete AMRAP including the recorder!

We’ll subtract the number of seconds between the team that finishes first with all participants from the subsequent team.  Example:  Team B finished 30 seconds behind Team A.  Team A has a total of 930 reps; Team B has 980 reps.  Subtract 30 seconds “points” from their score to adjust as 950 points.  Team B actually finishes in first place even though they didn’t have the fastest time!

COMPETITION 3:

If we have time, we’ll repeat the rules for COMPETITION 1 but we’ll adjust the number of reps in the Pyramid based on time.

Oh….and to make things fun, all three COMPETITIONS will have a “low crawl” portion at the beginning of each lane!

WORKOUT LEADER:

Mike Lenhart

DEVOTION LEADER:

Mike Lenhart:  Devotional Message:  “The Super Bowl and Casting Stones” (John, chapter 7)

Read more "FEB 10, 2016 WAWA: Pyramid Relays"