APR 12, 2017 WAWA: The Return of Twin Peaks!

Bringing back one of the group’s favorite WAWAs from earlier this year…..running up and down BOTH stairwells at Queens, with exercises in-between!

Running AND strength focused!  Shorter distance running from the last couple of weeks….which might be a bonus/incentive to some!

Here’s the general framework.  We’ll meet outside the Cornwell Center at 5:40 am, ready for a quick stretch.  Then we’ll run across the street to the Queens University of Charlotte “taller and newer” parking deck.

We’re planning a total of 8 sets.  Each set will take us UP the newer stairwell, then directly back DOWN.  Exit the stairwell and run to the “medium-sized” and older stairwell, and run UP that stairwell.  Exit the stairwell at the top to the parking deck.

At that point, since it’s SET 1, we’ll complete 8 exercises as shown in the table below, 10 reps each.  Finally, we’ll run down the parking deck ramps, exit the deck and gather at the base of stairwell #1 for the next set.

Each set will drop the number of exercises by 1, but the number of reps might increase.  For example, SET 2 has 7 exercises, SET 3 has 6 exercises, …. SET 8 has just 1 exercise.

For the accountants and bankers in our group, each set has fixed exercises (stairwell #1, stairwell #2, and running down parking deck) and variable exercises as explained above!

One more bonus….witness a peaceful moon setting and the beginning of a sunrise from the rooftop overlooking the Queens University campus!

See you at 5:40 am!



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APR 5, 2017 Devotional: “Roy, Redemption and the Resurrection”

Many of you are old enough to know about the “Three R’s” that we often heard about growing up:  “Reading, Writing, and (A)rithmetic”.  This week, I’ve taken pause to think about a new set of R’s…..Roy, Redemption, and the Resurrection.

If you’ve even been half-awake the last couple of days, then you know that the NCAA basketball final game was this past Monday evening.  A local favorite (unless you went to Duke), the University of North Carolina (Chapel Hill), emerged as one of the last two teams standing, pitting themselves against the “no longer called Cinderella” team, the Gonzaga Bulldogs.  Our UNC Tarheels were crowned the victors sometime close to midnight, Eastern Time, winning the game by a final score of 71-65.

Now if that were the only storyline for this week, then I’d wrap up now.  But, you already know that’s not the case.  So, this week, I’m thinking about a new set of three R’s.

First, Coach Roy Williams is my first R.  The longtime head coach for the Tarheels, was formerly the head coach at the University of Kansas between the years of 1988 and 2003.  At Kansas, Roy had an overall winning percentage of .805, won nine conference titles, and took the Jayhawks to fourteen consecutive NCAA tournaments.  During his tenure at Kansas, Roy coached in two final championship games (in 1998 and 2003), losing both however.  After the 2003 season, Roy returned to the University of North Carolina, his alma mater, taking over the head coaching role, where he currently sits today.  Since arriving to UNC, Roy has had a winning percentage of .776, has taken the team to the NCAA tournament thirteen times, and has won the overall championship three times.  Roy stands as the only division 1 men’s basketball coach to have won over 350 games at two different schools.

All that aside, what has always stood out to me is Coach Roy’s character, the way his players react to his leadership, and his heartfelt love for the team.  If you were up late on Tuesday night, like me, hopefully you saw the trophy presentation made to the Tarheels.  At one point, the championship’s Most Outstanding Player (MOP), point guard Joel Berry II, was being asked my CBS analyst, Jim Nance, about some of the aspects of the game.  I don’t recall the questions, nor do I remember the answers.  However, what struck me was the poise and politeness from Berry.  His answers were always precluded with a “yes sir”, coming across most humbly and sincere.  This “kid” had just won the national championship game, was named the MOP, and yet he kept the composure that would make any parent and coach extremely proud.  I’m not taking anything away from Berry’s upbringing, but few might disagree that the character of Berry is a direct reflection of the mentoring from Coach Roy.

Next, redemption.  Last year was a blur for me, having just moved to Charlotte a few months earlier and just started a new job, I had lost sight of the outcome to last year’s final game.  In that game, UNC lost the game, a heartbreaker, when Villanova sank a jump shot in the final seconds of the game to declare victory.  That loss left a sting in the mouths of many Tarheel players, who dedicated this season to avenging that loss in the 2016 title game.  Similar to another Atlantic Coast Conference (ACC) college’s program, the Clemson Tigers who had loss the 2016 football title game, UNC’s team set their sites on one goal:  Redemption for the 2016 loss.

Like any season, this year’s was a series of ups and downs.  The Tarheels never dropped out of the Top 20 rankings, although there were weeks when being a formable contender for the tournament seemed bleak at best.  But you started to see things clicking on all cylinders as the days to the final season were winding down.  The Tarheels were peaking at the right time, it seemed.  Could this be the year of redemption after all?

Sometimes you need great skills and other times you need great luck.  UNC had both this season, especially in the tournament.  Just ask Luke Maye.  In the final game, Gonzaga keep things close….probably too close for the UNC faithful.  However, with less than a minute to go in the game, and the possession arrow pointing towards the ‘Heels, you had a sense that they were going to win.  The Tarheels rallied at the right time, blocked a critical shot by the Zags, and sealed the victory with a crushing slam dunk by Justin Jackson.  Redemption, indeed!

Finally, my last R is the Resurrection.  This Sunday we’ll celebrate Palm Sunday.  On the Christian calendar, Palm Sunday represents the gateway to Holy Week.  In a mere matter of days, Jesus goes from being celebrated as the uncommon king, riding into town on the back of a donkey, to his arrest and murder on a cross.  And, three days later, Jesus rose from the dead and now sits at the right hand of the Father in heaven.

As Christians and “believers”, we know how and why this happened.  This was part of God’s plan, and fulfilled by his beloved son, Jesus, as the way to absolve us of our sins.  For all of us, there is a final buzzer in the game of life.  The Resurrection is our insurance to endless life in heaven, and, for some, days of basketball where every shot is probably celebrated as the “game winner”.

As you lean forward into another Holy Week, join me in celebrating not only our earthly excitements given to us by great coaches, players, and teams, but also the promise of joining our heavenly Father one-day through the gift of the Resurrection.




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APR 5, 2017 WAWA: Booty Loop….and then some!

Great run workout planned this week!  Fairly simple, but potentially our longest run this year!

It’s Palm Sunday week…and while we don’t have any palm trees close by, we do have some great oak trees along Queens Road West….the next best thing!

We’ll run one lap on the Booty Loop.  Then, for the adventurous ones, we’ll run a shortened “bonus” loop, adding just a little over another mile to that first part on the Booty Loop.

Here’s the specifics:

Booty Loop (3.1 miles approx.):

-Exit Cornwell Center parking lot, turning left down Selwyn Avenue.

-Follow Selwyn, then right onto Queens Road West.

-Follow Queens Road West (Booty Loop route) all the way around until coming up on Hopedale Avenue.  Turn right onto Hopedale.

-Right off Hopedale at the top of the hill onto Queens Road, then Selwyn Avenue, taking you back to the Cornwell Center.

“Bonus” Loop (1.3 miles approx.):

-Turn right off Selwyn Avenue onto Wellesley Avenue.

-Right turn onto Queens Road West.

-Follow QRW around, then right up the hill along Sherwood Avenue.

-Right at the top of the hill back onto Selwyn Avenue…..heading home to the Cornwell Center!

Total distance planned:  4.4 miles (both loops) or 3.1 miles (just first loop)

Weather forecast:  Clear, dry and 56 degrees F.

Sunrise is at 7:09 am, so please wear reflective gear and/or headlamps!

Workout Leader:  Mike Lenhart

Devotional Leader:  Mike Lenhart

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