OCT 26, 2016 WAWA: The Return of the Pumpkin Run

The last time we ran with pumpkins for WAWA was….well….last October around this same time.  So, we’re bringing back a slightly modified, run-focused, Pumpkin-run workout.

Here’s what we WON’T be doing:  running down Queens and Selwyn Roads, carrying pumpkins.  However, I am combining the festive seasonal nature of “pumpkins” with one of my favorite running locations….the Queens University parking deck stairwell / track.

The Workout:

Warm-Up:

-Stretching outside the Cornwell Center then easy jog to the Queens parking deck stairwell.  Runners will each carry a pumpkin during this easy jog.

Main Set:

We’ll do a total of six sets, focusing mostly on running but complementing with strength exercises…..with your pumpkin.

Set 1:

  • Run to top of stairwell, carrying pumpkin.
  • 25 pumpkin squats at the top of the stairwell.
  • Set down pumpkin and run down the parking deck ramp.

Set 2:

  • Run to top of stairwell and recover the pumpkin you left during Set 1
  • 10 pumpkin curls to overhead press, then run to next landing near the stairwell door.
  • 10 more pumpkin curls to overhead press, then run to next landing near the stairwell door.
  • 10 more pumpkin curls to overhead press, then run to final stairwell door on the bottom level.
  • 10 final pumpkin curls to overhead press.

Set 3:

  • Forward Lunges with Pumpkin Rotation to intermediate landing, then run up the ramp to the 2nd floor stairwell door.
  • Forward Lunges with Pumpkin Rotation to next intermediate landing, then run up the ramp to the 3rd floor stairwell door.
  • Forward Lunges with Pumpkin Rotation to next intermediate landing, then run up the ramp to the roof top stairwell door.
  • Set down pumpkin, then run down the stairwell.

Set 4:

  • Run all the way up the parking deck, zig-zagging to the roof top level.
  • Secure your pumpkin then execute 20 Lateral Jumps over Pumpkin (10 to each side).
  • Grab your pumpkin and travel down the stairwell.

Set 5:

  • Run up stairwell carrying your pumpkin.
  • Execute 25 Pumpkin Jacks on the roof top level, then set down pumpkin and run down the parking deck ramp.

Set 6:

  • Run up the parking deck landings to the roof top.
  • Secure your pumpkin then execute 20 Sit-ups to Pumpkin Overhead presses.
  • Grab your pumpkin and run down the parking deck landing to the bottom.

Once everyone is done with the final set, we’ll easy jog back to the Cornwell Center for cool-down and devotional.

Meet outside the Cornwell Center tomorrow morning, ready to go at 5:40 am.  I will bring the pumpkins.  You bring your legs and your lungs!

And some of you will even get to take a pumpkin home with you after the workout!

You’re welcome!

Workout Leader:  Mike Lenhart

Devotional Leader:  Mike Lenhart

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