It was a SkEtChY 9 hOlEs

Twas a cool, beautiful morning… the sun was just starting to peak and 9 doodes were wondering if we’re playing Ultimate Frisbee, using our blocks and why there were a ton of orange cones around the AO.

DISCLAIMER

COP

• SsH
• TTT
• WMH
• Slow Squat
• Slow merkins into twister style leg/ core stretches

THE THANG
If you’ve ever played Frisbee Golf and been to an F3 workout, this should make sense.  I put orange cones around the AO creating 9 holes. Every PaX had a coupon they carried around the whole course. We counted off in a circle, 1-9. Each PaX took turn throwing the Frisbee.

• 1st throw, run to Frisbee, 10 merkins
• 2nd throw, run to Frisbee, 10 block whatever squats (that’s a, you do whatever you want as long as it’s with a block)
• 3rd throw, run to Frisbee,  15 OHP
• 4th throw, run to Frisbee, 20 Curls
• Out of bounds, 5 burpees

Each hole had its reward (we will blame skipping some to time)

• 1 – 10 pull ups
• 2 – 20 under dogs
• 3 – sprint up the big hill
• 4 – wall sits
• 5 – run up and down the big hill (Jake did it)
• 6 – fun on the big hill by the road, if you were there… you know what went down
• 7 – sprint to the tee
• 8 – Bernie Saunders up the big hill
• 9 – 50 JLo

CIRCLE OF TRUST
PRAYER