Physical Culture at Gallowlgass Manor June 7, 2010

Took a throwing knife and sledgehammer out to my throwing target on Monday.

I warmed up with Farmer Burn's warm up set.

Then did a sledgehammer set borrowed once again from shovelglove.com. Between
each part of the sledgehammer set I did five knife throws with both the right
and left hand.

Hammer Set

"Building the Fort"

1 Dig the Moat - Twenty shovel type moves over the right and left shoulder and
twenty to the front.

2. Pole Across the River - 10 moves on both right and left side as if poling a
boat.

3. Chop Down the Trees - Twenty angle one "cuts" on both the right and left
side.

4. Load the Lumber - Twenty squats with shifts of the hammer to the side as if
putting lumber into the "boat."

5. Pole Back Across the River - Repeat #2

6. Drive the Poles - Twenty over the head "cuts" on both left and right sides.

7. Pack the Dirt - Use hammer as if pounding dirt down into the moat, twenty
times

8. Celebrate - Hold the hammer under the head and lift it over head ten times on
both the right and left side.

9. Salute the King - Hold the hammer about half way down the handle and do ten
curls with both arms.