• When: 01/21/16
  • QIC: Silver Bullet
  • The PAX: The PAX: 9 total: Teddy (5.2); Jar Jar (4.2**); Backhoe (5.2); Fro Yo (6.2); Rest Stop (3.2); Backdraft (5); Loveseat (4.5); Pondo (7.4); Silver Bullet (6.2)    **Injured, so no running laps.


The AXE, a/k/a the Woodshed PT test

Today was the Woodshed’s monthly PT test.  The PT test is a series of exercises that, when done on a regular interval, can help the PAX see how getting up in the early mornings and not fartsacking is increasing their individual health, stamina, etc.  The prize for the winner, of course, is the right to sign the championship belt.

The Warm-up: Side Straddle hop (20); Imperial Squat Walkers (10); Arm Circles (10 forward, 10 backward); arm raises (15); plank while the stations for The Axe are explained to the group.

The AXE @F3Woodshed

Station 1: 20 squats

Station 2: 7 pull ups

Station 3: 20 Big Boy Sit ups

Station 4: Run around the Circus (approx 1/5 mile)

Station 5: 20 merkins

Station 6: 20 sledge hammer blows on the big tires (10 each hand dominant)

Rinse & Repeat for 30 minutes (yes, it has always been 30 minutes).

 

Cool Down: flutter kicks (25); Bailing Boat-Canoe (5 each position); Merkins + arm raises (start at 1:4, end at 10:40).

COT

 

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