MAR 30, 2016 WAWA: Bringing Back My Bucket List!


My “bucket list” places an emphasis on the word….BUCKET!  They’ve been sitting in my garage since December, itching to get out for WAWA….much like some of you, perhaps??!!  Workout posted below.  Weather should be very dry with temperatures in the upper 40’s.

I’m slowly increasing the running portion again, by design.  Within the next few weeks we’ll get back into a regular rhythm of one week “run focused” and the following week “non running focused”.

If you’re not ready for running quite yet, or under doctor’s orders not for a huge amount of running, then this workout is for you!  Minimal amount of running with this workout!

MEETING LOCATION:  Meet outside The Cornwell Center on Selwyn Avenue, ready to start at 5:40 am.  Quick ballistic stretching then jog over to the Queen’s University parking deck area.


Focused static stretching

1 lap around the soccer fields track


Jog over to parking deck stairwell, approximately a 1/4 mile.  It’s right across the street from The Cornwell Center!

Grab one of the buckets at the bottom of the stairs; yes, they will be filled with something!

Run, jog or walk up 4 flights of stairs to the top

Put down your bucket

50 jumping jacks at the top

Run back down 4 flights of stairs bringing your bucket with you.

Leave the bucket at the bottom of the stairs.

1 lap around the fields.

NOTE:  If you cannot complete the running portion…that’s okay!  You’ll do a wall sit exercise for about 90 seconds while other participants run the lap around the soccer field.

Return to base of stairwell for 45 second breather

“Rinse and repeat” five (5) more times.  Change the exercise at the top as follows:

2nd set:  50 flutter kicks

3rd set:  30 skaters

4th set:  50 jumping jacks

5th set:  20 “fist pump” pushups with a partner

Final set:  20 pushups, staggered, 10 on “each side”

Note:  If we have time, we’ll throw in a few core strengthening exercises before jogging back to our starting point at The Cornwell Center.

Light jog back to The Cornwell Center then stretching.

Exercise Leader: Mike Leader

Devotion Leader: Mike Lenhart