AUG 31, 2016 WAWA: Back to School Means Back to Stairs!

This week officially marks the beginning of all the private and public schools around the Charlotte area.  Did you hear the glorious anthem of parents around the city singing “hallelujahs” that kids will finally be back to a normal routine??

Back to school also marks that time of year when we roll-back our WAWA start time to a little earlier than the summer months.  Beginning this week, we’ll meet at 5:40 am and will finish up each week right at 6:30 am.

We’re back to a run focused workout out this week, but it’s more of the vertical kind of running….as we’ll tackle the Queens University parking deck stairwell.  And to make it a little more interesting, I’m bringing along several weighted backpacks that participants will “wear or share” as we tackle each set!

Meet out front of The Cornwell Center, ready to go at 5:40 am!

The Workout:

Warm-up and Ballistic Stretching

Easy jog over to Queens University parking deck (bottom level)

Participants grab weighted backpacks and adjust them to individual bodies.

Main Sets:

Set 1:  Run up one set of stairs.  At the top, complete 20 pushups.  Then run down the stairwell and take one lap around the soccer fields track.

Set 2:  Run up one set of stairs.  At the top, complete 20 walking lunges then continue to run down the parking deck, zig-zagging your way to the bottom.  Take one lap around the soccer fields track.

Set 3:  Run back up the parking deck, zig-zagging towards the top.  Stop at each landing and complete 25 jumping jacks.  There are four landings!  At the top, run down the stairwell and….you know…..take one lap around the soccer fields!

Set 4:  Participants will partner up, “two per team”.  First team member will run up to the first landing while team member two assumes a plank position at the bottom.  First team member runs back down to the bottom and switches out with team member two.  Each team member will complete three “laps” up and back the landing.

Set 5:  Run up the stair well, drop backpack, complete 10 pushups, run down the parking deck.  THEN turn around, run back up the parking deck, complete 10 pushups, grab backpack, and run down the stairwell.

Once everyone is done, we’ll drop our backpacks and jog back to The Cornwell Center.

Cool down and Devotion

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart