MAR 16, 2016 WAWA: Finding Your Inner Leprechaun!

I’m feeling very GREEN this week!  The weather is finally turning, the grass is definitely growing, and, to make things even more perfect, it’s St. Patrick’s Day week!

Weather this Wednesday morning is calling for dry and 60 degrees ….. SO we’re finally taking WAWA back OUTDOORS!

Meet in front of The Cornwell Center for stretching beginning at 5:40 am.  We’ll work out in the grassy area just in front of the center.  This will be a great workout to jump start your outdoor running as the season begins to turn.  

DYNAMIC WARM-UP
Do each drill for 10 yards then turn around and go back another 10 yards. Do warmup circuit 2-3 times through to really get muscles firing.

  • Butt kicks
  • High knees
  • Side shuffle
  • Carioca
  • Backwards running
  • Skipping
  • Walking lunges

We’ll do a light jog “around the block” to close out the Warm Up.

THE WORKOUT

CIRCUIT 1: STATIONS (3 times through the circuit: 45 sec each station w/ 15 sec rest)

  • Station #1: Burpees
  • Station#2: Bicycle Crunches 
  • Station #3: Push-Ups
  • Station #4: Skaters
  • Station #5: Plank
  • Station #6: Jump Lunges
  • Station #7: Tricep Dips
  • Station #8: Jumping Jacks

CIRCUIT 2: SPRINT LADDERS (5 times: Rest 15-30 seconds between sprints)

  • Sprint to Cone #1 and back
  • Sprint to Cone #2 and back
  • Sprint to Cone #3 and back
  • Sprint to Cone #4 and back
  • Sprint to Cone #5 and back
  • Sprint to Cone #4 and back
  • Sprint to Cone #3 and back
  • Sprint to Cone #2 and back
  • Sprint to Cone #1 and back
  • Sprint to Cone #5 and back

COOL DOWN
Static stretching, bringing the heart rate back down.

Exercise Leader:  Mike Leader

Devotion Leader:  Mike Lenhart

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