MARCH 9, 2016 WAWA: The Return of Charlotte’s Ninja Warrior….sort of

A few weeks back, I introduced an indoor obstacle course for WAWA.  Many of you really enjoyed this so I’m bringing it back again this week, with some changing out of the previous obstacles.

As before, 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 20 minutes of WAWA.  Then each participant will negotiate the course, start-to-finish, for time!

MEETING TIME:  5:30 am at The Cornwell Center.  Meet in the downstairs basketball court.  We’ll begin at approximately 5:40 am.  We’ll be done by 6:30 am!


-Light warm up

-3 laps around the basketball court

-20 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.

-Participants are encouraged to go through the course more than just once!  Believe me, you’ll want to do this!

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:  NEW!  Jump Rope.  100 repetitions before moving on to the next obstacle.

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:  NEW!  Bicep dumb bell curls to overhead press.  Just like it sounds.  10 curls to overhead press.  No quite as simple when I throw in a BOSU ball with the rounded side down!

Obstacle 7:  NEW!  Medicine ball pushups.  10 on right side; 10 on left side.  Place one hand on top of the medicine ball with the other hand flat on the ground.  Do 10 pushups then switch sides.

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!  I recently purchased a new rope that will be very gentle to your hands.  Leather gloves available if desired.  Remember, rope climbing is “all legs and technique” which I will show you in advance!

Obstacle 9:  NEW!  Dead lift or weighted exercise bar.  10 dead lifts with the barbell OR 20 with the exercise bar.  We’ll practice this in advance!

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??!!