This week’s WAWA is a run-focused workout.  Our pace will be moderate as we work together to accomplish the workout.

Back again, is a “rope-run” effort.  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!

Keeping the upcoming 4th of July holiday in mind, our rope this week is actually a firecracker’s fuse…!  And just as it is with a lighted fuse, we’ll have a specific amount of time to complete each of the WAWA’s sets.  If we don’t finish in time, then “boom” goes the firecracker….or, in our case, additional exercises!

Here’s the workout:

Warm-up:

-Gather at 6:00 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.  Fuse time limit for this set is 4 minutes!

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.  Fuse time limit for this set is 5 minutes!

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.  Fuse time limit for this set is 6 minutes!

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.  Fuse time limit for this set is 6 minutes!

SET Number 5:

Run up the parking deck, zig-zagging up to the roof top.  As a group, we’ll need to complete 100 pushups, 100 flutter kicks, and 50 overhead rope presses.  Again, the rope cannot hit the ground.  Repetitions are total for the group.  The challenge is to pick our best people for specific exercises OR divide up the reps equally among the group.  REMEMBER….the rope cannot touch the ground!  Fuse time limit for this set is 5 minutes!

TOTAL Fuse Time Limits allowed across all 5 sets is 25 minutes.

At the conclusion of the fifth 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, exceeding the fuse limits or nothing at all!

COOL DOWN and DEVOTION

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart