This week’s WAWA has a simple, one-word description:  “Teamwork“.

Weather in the morning will be slightly balmy at 64F under overcast skies.  Perfect for going outside for a run-focused workout.  Our pace will be moderate as we work together to accomplish the workout.

Here’s the twist.  I’m bringing my 15′ climbing rope along but we won’t be doing any climbs.  Instead, we’ll drape the rope over our shoulders as we run in a file formation, being careful not to let the rope hit the ground.  If that happens….well, lets just say it won’t be good news!

Here’s the workout:

Warm-up:

-Gather at 5:40 am in the downstairs basketball court of The Cornwell Center

-Light stretching

The WORKOUT:

Participants will gather outside The Cornwell Center and line up for the workout.  Light jog over to the Queens University parking deck stairwell.  Rope will be placed on the participants, practicing movements as we head over to Queens:

-Left side of body rope carry

-Left shoulder rope carry

-Above the head rope carry

-Right shoulder rope carry

-Right shoulder rope carry

SET Number 1:

Run up the stairwell, careful not to let the rope touch the ground.  At the top of the parking deck, we’ll do 15 pushups, again being careful not to let the rope touch the ground.  “Teamwork” is key!  After the pushups, we’ll run down the parking deck, zig-zagging to the base, returning to our start point.

SET Number 2:

Run up the parking deck, stopping at each landing (near the stairwell entrances) to complete 25 flutter kicks.  To ensure we don’t drop the rope, we’ll hold our hands up high while laying on our backs to complete the flutter kicks.  4 landings = 100 flutter kicks, total.  At the top, run back down the stairwell returning to the start point.

SET Number 3:  

Two laps around the soccer fields track.  At the first straight-away, left side rope carry.  At the next straight-away, transfer to left shoulder carry.  At the next, transfer to right shoulder carry.  On the final straight-away, right side rope carry.  Repeat the sequence for the second lap, then return to the start point.

SET Number 4:

Run up the parking deck, stopping at each landing (near the stairwell entrances) to complete 25 modified jumping jacks.  The first landing’s jacks will be while holding the rope on our right side; right arms will remain by our sides during the jumping jacks.  Second landing is left side; third landing is back to right side; final landing is back to left side.  4 landings = 100 jumping jacks, total.  At the top, run back down the stairwell returning to the base BUT then taking one easy lap around the track.

At the conclusion of the fourth set, we’ll jog back to The Cornwell Center for stretch, cool-down, and devotion.  Note, if at any point we let the rope touch the ground, then we’ll do 10 pushups (together).  The Workout Leader is the final authority on “ground-touching” penalties or not!

COOL DOWN and DEVOTION

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart