Sweet Workout Without a Fashionable Gym

At school we have a minimal gym.  A few dumbbells, a couple benches, and a climbing rope, all under the oldest basketball floor in Oregon.  Home for the holidays, the only thing around are chain gyms that want to sell me protein powder and crap like that.  Today I ran over to the local elementary school to see what I could find.  I was lucky enough to come across a waterlogged 4x6 that was five feet long.  Read on for the best workout without going further than your closest spare piece of lumber...


Right now my main goal is to build functional strength I can use for mountain biking and cardio fitness for my Air Force fitness test.  Here is my forty minute workout:

- 1 mile run at warm up pace

- Three sets of:
  - Throw log as far as possible five times (away from starting line)
  - Sprint back to starting line
  - Jog back to log

- Walking Lunge back to starting line carrying log

- Three sets of:
  - 20 sit ups
  - 5 pull ups
  - 20 push ups

- 1 mile run at moderate pace

The goal of the log throw is to get as far as possible and complete the set as quickly as possible.  Good form is a must for lifting the log.  I like to dead lift the log off the ground and then clean it to shoulder height.  Then I use a front squad/shoulder press combo to throw it.

Merry Christmas