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