When: 8-5-2017

QIC: Kournikova

PAX: Capsize (FNG), Spike Ball (FNG), Windy (FNG), Gopher (FNG), Ka-Ching, 316, Diamond, Black Swan, Slap Shot, Titan, Wojo, Grovetucky, Van Damme (Respect), Spotlight, Francis, Savannah (Respect), Creepers, Bumper (Respect), Gimpy, Pony, Teach, Beaver, Sgt Hulka, Blood Draw, Bo Schembecler

With a PAX of 26 strong, we began this beautiful Saturday morning with a mosey around the tennis courts then settling in for the warm-o-rama.

Side Straddle Hops X 25

Sun Gods X 60 seconds

Imperial Walkers X 20

Flutter Kicks X 30

LBC’s X 30

Plank X 60 seconds

Back Plank X 60 seconds

Squats X 25

Monkey Humpers X 60 seconds

We then proceeded to “hole” number 1, to begin our F3 version of disc golf!  Splitting in to two teams of 13, we set forth on a dics golf course using standard frisbees, consisting of six holes, including a tree trunk, a soccer goal, a picnic table, another soccer goal, finishing up with a basketball back board.

Between each throw the PAX did one the following exercises, the entire distance to the frisbee…

zombie walk

mosey

bear crawl

crab walk

run backwards

1 squat, 4 lunges, repeat

Frankensteins,

Lt. Dangers

After each throw, the PAX did one the following exercises…

20 hand release merkins

50 lbc’s

20 imperial walkers

10 jump squats

10 burpees

20 big boy sit ups

30 second sun gods

50 flutter kicks

60 second plank

20 squats

shoulder tap merkins.

For a break in disc golf the PAX teamed up at several picnic tables to do 20 incline merkins, 20 decline merkins, 20 dips X 3 sets.

We finished with 20 side straddle hops.

Name-o-rama and ball-o-man.  Bo Schembecler lead us out with his inspirational words.

A Honor,

Kournikova