AUG 17, 2016 WAWA: A Baptist, a Presbyterian, and a Methodist Go Out for a Run

It’s been a while, but as promised this week’s workout is 100% run focused, with a slight “splash” of strength conditioning.  Meet outside The Cornwell Center, ready to warm-up at 6 am.

Here’s the workout:

The Warm Up:

-Ballistic stretching

The Workout:

Starting at The Cornwell Center (CC), participants will run down Selwyn Avenue towards Myers Park Baptist Church (MPBC), turning around at the intersection of Queens & Selwyn.

Once participants return to The Cornwell Center, they’ll immediately head back towards MPBC, go past the Baptist church and continue towards Myers Park Presbyterian Church (MPPC).  At the intersection of Queens & Oxford, runners will turn around and head back to The Cornwell Center.

Finally, runners will again turn around in front of The Cornwell Center and head back up Selwyn/Queens, this time running towards/past Myers Park Methodist Church (MPMC).  At the intersection of Queens & Providence, runners will complete the last loop heading back to The Cornwell Center.

Total distance on the three church loops is 2.5 miles.  We’ll repeat this three times!  Each effort is equal to “a set”.  In between sets, we’ll do the strength conditioning exercises shown below.

Runners will “shorten” the final loop to just MPBC and MPPC which is 1.2 miles, making that total run workout 6.2 miles (10 km).

First church loop (2.5 miles); second church loop (2.5 miles); third church loop (1.2 miles).

Distance diagram:

CC < —— > MPBC (0.15 miles)

CC < —– >  MPPC (0.45 miles)

CC < —– >  MPMC (0.65 miles)

Strength Conditioning after Running Sets:

After Set 1:  Pushups (Regular PUs 1×10, Wide-Arm PUs 1×10, and Close-Arm PUs 1×5)

After Set 2:  Band Shoulder Presses (1 x 20, 2 sets)

After Set 3:  Band Upright Rows (1 x 15, 2 sets)

The Cool Down:

-Static Stretching

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

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AUG 10, 2016 WAWA: Kettle Bell Relays

Welcome back from your “rest” week!  Remember, it’s always a good thing to give the body a rest every now and then.  You’ll come back stronger as a result!

This week, we’re trying out a new indoor workout that’s non-running focused.  There will be a total of three working circuits, each with a different focus for the exercises.

  • Circuit One:  Strength
  • Circuit Two:  Conditioning
  • Circuit Three:  Core

Meeting location:  Downstairs, Cornwell Center basketball court

Workout time:  6 am – 7 am

Here are the basics on the WAWA.  I’ll set up four stations at the four corners of the basketball court.  This WAWA works best if we have 5 participants.  (If we don’t get 5 then I’ll modify the workout as necessary.)  To start, we’ll have one person at each of the four stations and our fifth person will be the “runner”.  The runner will have two kettle bells and will make one rotation around a designated course.  The runner will finish at the “next” station from where he/she started.  Example:  Runner starts at station 1, runs the circuit, then finishes back at station 2.

The runner will hand off the kettle bells to the person at his/her finishing station once completing the course.  The “new” runner will run the designated course with the kettle bells and finish at the next station up from where he/she started their run.

Now, you might be asking “What about the other four participants?  What are they doing while the runner is running?”  Great question!

The other four are doing the prescribed exercises at their station until the kettle bells reach their station and they become the “new” runner.

We’ll do each circuit for six minutes, taking a 2 minute break in-between.  Our goal for this WAWA is to do each circuit twice.

First Circuit:  Strength, 6 minutes

Second Circuit:  Conditioning, 6 minutes

Third Circuit:  Core, 6 minutes

Fourth Circuit:  Strength, 6 minutes

Fifth Circuit:  Conditioning, 6 minutes

Sixth Circuit:  Core, 6 minutes

Total work out time is approximately 46 minutes.   Warm up and Cool down are each about 3-4 minutes.

Here are the circuit exercises at the four stations:

Strength Circuit:

Exercise Bar overhead press

Standing Rope Pull with kettle bells

Lunge with twist

Pushups with feet elevated on risers

Conditioning Circuit:

Weight-plate Roll

Plank with Forward Reach

Wall Balls

Kettle Bell sprints

Core Circuit:

Kettle Bell crunches

Exercise Bar squats

Reverse Bear Crawl weight-plate drag

Battle Rope Slams

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

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