Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX. Park at Grace Church off of East Boundary Drive. SATURDAYS always followed up with 2nd F (fellowship) breakfast/coffee. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
Backblast – Discin Around – Fortress 8/15/26
PAX:
Golden Gate- Q
Spalding
Deliverance
Montoya
WARMUP
10 SSH
10 Imperial Walker
10 Michael Phelps
10 Chain breaker
THANG
PAX move across field passing a Frisbee of various sizes between PAX ultimate Frisbee style. Each drop is a group burpee. Cumulative after first drop.
Once at end return to start throwing frisbees of various sizes disc golf style. Each throw = 1 burpee OYO after the number of the throw.
Alternate this back and forth with 25 reps of various exercises (Hammers, Mike Tysons, merkins, squats) between trips across field.
After about 30 mins switch to disc golf for about 6 holes. Doubles style golf. At end of the hole partners add up total number of shots taken and multiply by the number of shots to make in basket and do that many reps of an excersise.
Play till time up.
COT
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