FEBRUARY 24, 2016 WAWA: Flattening Out the Parking Deck

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

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