APR 27, 2016 WAWA: Triangle Circuit Relays

I’m introducing a brand new WAWA this week….should be fun!

Start time is 5:40 am.  Meet at the downstairs basketball court of the Cornwell Center.  Finish time is 6:30 am.

I’ll divide you into teams of 4 people each.  Three of the team members will each stand at a station corresponding to a corner of the triangle, with the sides of the triangle 100 meters apart.  The fourth person is the first “runner”.

Participants will move around the triangle like a relay, with only one person running between stations at a time.  When the runner arrives to a station, he/she will “high five” their teammate.  The “tagged” person will execute the drills at that station.  The runner stays at that station.  Once the tagged person completes the number of reps, he/she runs to the next station, tags their teammate, who executes the drills at that station.  Make sense??

Relay of Doom pic

 

Teams will rotate around the triangle 4 times, with everyone doing a station 4 times as well.  4 times = Circuit

I’ll set up a total of 4 circuits.  In-between each circuit, we’ll run two laps around the basketball court at an easy pace.

Here’s the 4 circuits:

Circuit One:

Pushups (10 reps)

Split Squats with riser (10 each side)

Plank T’s (10 each side)

Circuit Two:

Power Jacks (10 reps)

Side Plank Hip Drops (5 reps each side)

BOSU overhead dumbbell presses (30)

Circuit Three:

Mountain Climbers (50)

Dive Bombers (20)

Plank Clocks with Pushup (180 degrees, PU, then 180 degrees, PU)

Circuit Four:

Wide-feet Squat Thrusts (basically a burpee minus the pushup part) (15 reps)

Jump Rope (50)

Rolling Get Ups (15 reps)

 

WORKOUT LEADER:  Mike Lenhart

DEVOTION LEADER:  Mike Lenhart

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APR 20, 2016 WAWA: 35 Minutes of Booty (Loop)!

Many around Charlotte know about the annual 24 Hours of Booty cycling event that raises money for charities affiliated with cancer research.  The route is roughly a 5 km (3.1 miles) around our beautiful, Myers Park neighborhood.  For this week’s WAWA, I want to take everyone outdoors for a baseline run.  “Baseline” meaning I want you to gauge your current running fitness level.  For the next few months, about every 6-8 weeks, we’ll do this assessment to measure how you’re doing.  I’m not keeping records but I do think everyone should track their fitness progress measured against some goals.

If you don’t have any current fitness goals, then I’d encourage you to create some.  Maybe you want to run a race in the next few months?  Maybe you want to loose weight or increase muscle or both?  Or perhaps you just want to have something to shoot for?  Regardless, tomorrow will be less screaming…..I mean, “encouragement”….from me, and more you against a friendly stopwatch to see how you do!

Meet downstairs in the Cornwell Center basketball court ready to go at 5:40 am.

We’ll stretch for about 5 minutes, run for 35-40 minutes depending on your efforts, then cool-down/devotional for the last 5 minutes.

My WAWA goal is to get you out the door by 6:30 am!

Tomorrow morning will be a beautiful day, by the way.  Temperature will be 60F at WAWA start!

Workout Leader:  Mike Lenhart

Devotional Leader:  Mike Lenhart

 

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APR 13, 2016 WAWA: 8 Rounds, Rocky-style!

I’m feeling a little “punchy” this week, meaning I want to incorporate a little “boxing” theme into our WAWA.  We’ll do 4 bouts of 8 rounds each!  Each round is 1 minute in duration.  In between each bout, we’ll do some relay races including a “chasing down the chicken” event that you’re sure to love!  (Remember the scene in Rocky II where Coach Mickey had Rocky try to catch a chicken??  Moving like “grease lightening”!)

Let’s meet on the downstairs basketball court of the Cornwell Center.  We’ll do a quick bit of stretching then one warm up lap outside…..it’s gonna be a beautiful morning….50 degrees and clear!

See you on Wednesday, ready to start at 5:40 am.  Boxing gloves and mouth pieces are optional!

WAWA location:  The Cornwell Center

WAWA time:  5:40 am – 6:30 am

Warm Up:

-Stretching on basketball court

-1 lap easy jog around Cornwell Center:  Turn right outside the Center, jog down to the first traffic light, turn right onto Queens, turn right onto Roswell, turn right onto Wellseley, right onto Selwyn and then back into the Cornwell Center.  Distance is approximately 0.6 miles.

8 Rounds Workout:

Each “bout” will have the following 8 stations set up on the downstairs basketball court:

  • Station 1:  Battle Ropes
  • Station 2:  Bear Crawl, 20 meters and back
  • Station 3:  Jump Rope
  • Station 4:  BOSU ball, kickbacks with medium dumb bells
  • Station 5:  Riser jumps
  • Station 6:  Medicine ball bounce
  • Station 7:  Ground to Overhead plate presses
  • Station 8:  Staggered pushups

We’ll do 1 minute at each station.  We’ll complete 4 bouts during the WAWA.

Relays in-between bouts:

Relay 1:  Chase down the chicken

Relay 2:  Climbing the Philadelphia Museum of Art stairs

Relay 3:  Bouncing the Rubber Ball

Cool Down and Devotional:

Workout Leader:  Mike Lenhart (aka “Apollo Creed”)

Devotional Leader:  Mike Lenhart (aka “Coach Mick”)

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APR 6, 2016 WAWA: Fifty for Big Sister!

Sibling rivalry runs deep in my family of three kids, with me being the middle child!  One younger brother and one older sister.  This Wednesday, my older sister, Michele, hits the age 50 milestone….and while she’ll hate that I’ve publicly announced that, I’m dedicating this week’s WAWA in her honor.

We’ll do fifty, 1-minute exercises as our main set.  There will be five groups of 10 exercises; 9 are non-running and the 10th will always be jogging around the basketball court for 1 minute!

The weather will be chilly outside (37 degrees) so join us indoors at The Cornwell Center.

Please be ready to go at 5:40 am!

WORKOUT LOCATION:  The Cornwell Center

WORKOUT TIME:  5:40 am – 6:40 am

WARMUP:

-Ballistic stretching

-3 laps around the upper track

THE WORKOUT:

Each exercise is 1 minute each!  No rest between groupings.  Once we start, we won’t stop until 50 minutes later!

Equipment needed:

  • Exercise ball (large)
  • Exercise ball (small)
  • Medium dumbbells (2)
  • Sliding Discs (2)
  • Jump Rope

Group 1:

  • Squats
  • Overhead dumbbell press
  • Squat Push Press
  • Right leg stationary lunge
  • Left leg stationary lunge
  • Mountain Climbers
  • Regular Push Ups
  • Bicep dumbell curls
  • Jumping Rope
  • 1 min run around basketball court

Group 2:

  • Tricep dumbbell kickbacks
  • Flutter kicks
  • Scissor kicks
  • V-ups
  • Sliding disc pushups, right side
  • Sliding disc pushups, left side
  • Double-ball jackknife
  • Side plank and crunch
  • Plank
  • 1 min run around basketball court

Group 3:

  • Jumping Rope
  • Calf raises with dumbbells
  • Bent over rows with dumbbells
  • Right single leg balance and touch
  • Left single leg balance and touch
  • Outstretched Plank with Discs
  • Criss-cross Floor Jacks with Discs
  • Exercise Ball Crunches
  • Burpees
  • 1 min run around basketball court

Group 4:

  • Russian Twists with Small Exercise Ball
  • Right Side Plank
  • Left Side Plank
  • Bicycle Crunches
  • Overhead Circles with dumbbells
  • Cross-Country Skier with Discs
  • Plank with Knees to Opposite Elbows
  • Bent over butterflies with dumbbells
  • Alternating Bench Step Ups
  • 1 min run around basketball court

Group 5:

  • Flutterkicks
  • Wide Arm Pushups
  • Jump Squats
  • Jumping Rope
  • Right Side Plank with Hip Drop
  • Left Side Plank with Hip Drop
  • Bicep Curls with Dumbbells
  • Overhead Circles with dumbbells, clockwise
  • Overhead Circles with dumbbells, counter-clockwise
  • 1 min run around basketball court

COOL-
DOWN and DEVOTION:

DEVOTION LEADER:  Mike Lenhart

WORKOUT LEADER:  Mike Lenhart

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