This page contains a Flash digital edition of a book.
OD
FITNESS
b.scy.sc j.sce.scf.scf.sc c.scs.sca.sct.sca.scr.sci.sc
You Have No Excuses
TRICEPS KICKBACK
BUILDS THE TRICEPS—THE UPPER-ARM
MUSCLES OPPOSITE THE BICEPS—SHOULDERS
Follow this total-body workout now to ready your muscles
AND CORE
1 Take a big step forward and place the
for outdoor adventure with your troop or crew.
middle of the exercise tube securely under
the ball of your front foot. Hold the handles
of the tube with your arms bent at the
elbows.
YOU CAN COME UP with plenty of reasons not durable rubber exercise tubing. You can find
2 Lean forward, keeping your back straight
to exercise: too busy at work, too sore from resistance tubing or bands at any fitness or
and in line with your neck and head. Move
last week’s workout, too tired from pulling sporting goods store, or through online fitness your elbows back slightly farther than
an all-nighter carving a block of pine into suppliers like performbetter.com for around $7
your back. Now, keeping your upper arms
junior’s pinewood derby car. But it is time. to $20. Ideally, your goal should be to get 30
locked, using your elbows as a hinge, push
your lower arms back until the elbow joint
Scout camp and July’s 20-mile backpack- minutes to an hour of exercise every day.
is almost locked and your arms are nearly
ing trip will be here before you know it. But To get you started, here’s our five-exercise
straight. You will feel the burn in your
don’t worry. We’ll help ease you into shape resistance-tube routine. You can do it as a triceps.
with a beginner workout that builds strength circuit three times a week with a rest day in
3 Pause a second, then slowly lower your
and aerobic endurance. First, grab a calendar. between workouts. After completing one exer- lower arms. Do not move your upper arms.
Begin at least eight weeks before a major cise, catch your breath and move to the next. If
That’s one repetition. Do five, ultimately
hike, summer camp, or Philmont trek. Build you have the time and energy, try for a second
working up to 15 reps.
a base of fitness with daily walks, easy runs, or third circuit after a few minutes of rest. ¿
and the bodyweight exercises detailed in the
January-February issue of Scouting magazine, JEFF CSATARI, contributing editor for Men’s
available online at scoutingmagazine.org. Health, is the author of Your Best Body at 40+
Then try the following workout using (Rodale, yourbestbodyat40.com). TroopMaster®
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TROOP MASTER
AEROBIC EXERCISE
LDS Duty To God award and much more!
S O F T W A R E , I N C .
CHEST PRESS
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Walk briskly or jog for 20 to 30 minutes at least three times a week. Then, c63Extensive number of reports to help keep you organized! P.O. Box 416 (434) 589-6788
WORKS THE CHEST AND BICEPS
once a week, instead of walking, do a stair-step drill while wearing a daypack
Palmyra, VA 22963 http://www.troopmaster.com
PackMaster®
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1
or your regular backpack loaded with 15 pounds of weight or gear.
W!
Secure an exercise tube around a pole or tree (if you c63Includes the latest advancement changes for 2010!
NE
W!
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Announcing - TroopMaster Web
AAA
c63Tracks personal data, advancement, activities/attendance plus

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You can do this on a stair-climber at home or at the gym. Use a sturdy box as
NNN back, passing it under your arms at chest level). Hold
fundraisers, LDS Faith In God award and much more. Troopmaster Software is proud to announce the latest addition to our unit
OOO
TTT
a step or walk the stadium steps at a local high school football field.
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management software suite - TroopMaster Web. TroopMaster Web extends the
the handles of the band at chest level, palms facing in.
E
L
:

E
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:

E
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:

DD Begin with a five-minute stair-climbing warm-up without the backpack. Next,
c63NOW tracks details/subrequirements for all ranks/awards.
capabilities of our already popular TM-Traveler but instead offers these same
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OOO
Step forward, if needed, to create tension on the band. features directly on the web. This new package now allows your leaders,
put on the weighted backpack and stair climb for 10 minutes at a moderate
c63Personal data is now encrypted. Hide sensitive data items.
parents, and even individual scouts to access their records on the web without
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2 Slowly push your hands straight out in front of you, c63Usable at both pack and den levels (with our DotNet feature).
AAA pace. Take the pack off and stair climb for 10 more minutes at a brisk pace. Cool
the need to install software of any kind on the local machine. Password
keeping palms parallel. Stop just before your elbows
c63Tremendous variety of reports to help you run your pack.
customization allows you to control which areas of the database and even

B
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B
R
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Y
blue = blue 3U
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down with three minutes of slow stepping. Consider wearing your hiking boots
AA TroopLedger or PackLedger
which members in your database can be viewed while accessing the
A
lock straight. Your wrists should be in line with your

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armpits.
to break them in as you get used to the movement of walking with a pack. application. For more information, please visit our website at:
c63Full-featured accounting system with account balancing/budgeting,
red = red
S

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Y
payment schedules, reserved funds, equipment inventory, dues.
P
H
P
H
P
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3 Pause, then bend your elbows and allow the tension
Increase frequency to twice a week the month before your first hike. http://www.troopmaster.com/tmweb.html
yellow = yellow
AAA
RRR
c63User-defined accounts for asset/liability, income/expense, reserve funds.
GGG in the tube to pull your hands back to the sides of your
OOO c63Individual scout/adult and patrol/den accounts with easy credit/debit. lt-blue = ice L2
TTT
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chest. That’s one repetition.
c63Many new reports and options! MORE!!
P
H
P
H
P
H
Do five, gradually working up to 15.
BALANCE DRILL
DotNet (for TroopMaster, PackMaster or ADMS)
Serving Scouters for over 22 years!
Here’s an easy way to improve your balance and strengthen leg and ankle c63Centralized, multi-user database access on an FTP server!
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muscles: Stand on one foot while brushing your teeth. Too easy? Then put
TroopMaster or PackMaster Traveler (for Palm or Pocket PC)
www.troopmaster.com
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enough instability, forcing the tiny muscles of your ankle and leg to constantly
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adjust and rebalance).
Automated District Management System
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Raise your other leg, bent at a 90-degree angle, in front of you. Try raising
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c63Tracks unit data, including meeting place, membership, advancement,
minute or longer. Switch legs. roundtable attendance, visitations, FOS, popcorn sales, more.
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Make the drill harder by closing your eyes. Losing your balance and recovering
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*Fully certified by BSA for use with the ScoutNET
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Fitness.indd 42 1/12/10 9:14 AM
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