• When: 4-25-15
  • QIC: Dunphy
  • The PAX: Ponzi, Knozit, Half-empty, GED, Turnbuckle, Dunphy

Frisbee Golf with Beachboy

Conditions: 58 degrees Rain Shower

6 Pax braved the rain and YHC workout.  Preblast Tweet of Beachboy Thong Pic may have scared the pax or could have been the rain.  I guess an HC at Salsaritas doesn’t count for anything.  You know who you are!  The preblast of playing in the sandbox may have deterred most of the pax but not these brave six.  The Floppy Disk tunnel of love may have given them flashbacks of sniffing cat pee.

The Pax moseyed to Shawshank Beach for COP.  Pax were ready to a Beachboy Beatdown but YHC decided for some 9 hole Frisbee Golf F3 style. After COP,  pax moseyed to back soccer fields without the volleyball nets to one of our favorite hills for some leg burning warm up.  Jogging backards uphill may not sound hard until the 3rd rep.  A definite crowd pleaser and look forward to using with the general population of Shawshank in the future.

After our quads were warmed up, the two teams teed off from bottom soccer field net to the other net.  See rules below.  The pax enjoyed the leg burners and surely will feel it the next day or two.  Some friendly competition and chatter for a future rematch.  A slower paced workout but did not lack the Dunphy SUCK factor.  The burpees made sure we did the work along with the play.  Great job by the pax

  • Side Straddle Hops x 20 IC
  • Imperial Walkers – x 20 IC
  • Mountain Climbers X 20 IC
  • Elevator Merkins  Q call
  • Overhead Squat X 15 IC
  • Single Leg Half Squat X 15 IC
  • Go to hill
  • Bottom of Hill 8X OYO Squat Jumps, top of Hill 1 X OYO Peter Parker Merkins. Up the hill backwards. Down hill forward facing.
  • Bottom of Hill 9X OYO Squat Jumps, top of Hill 2 X OYO Peter Parker Merkins.
  • Continue to 1 Squat Jumps and 8 Peter Parker Merkins

Frisbee Golf F3 Version

2 Teams

Goal – Get the frisbee in goal with least # of throws.

Each team member rotates throwing.

Q calls out method of Travel to where frisbee landed for each hole.

  1. Lunge
  2. Karaoke
  3. Bunny Hop
  4. 2 Lunges & 1 Squat
  5. Jog
  6. Backward Jog
  7. Karaoke
  8. Sprint
  9. Backward Sprint

Losers do 10 Burpees + # of Hole

Winners do 10 Burpees ONLY, Tie 5 Burpees each team.


Baby PONZI due sometime this week.  Pray for family and Momma.

Half Emptys friend passed away. Prayers for the family.

Continued prayers for Dunphy’s Mom and Mother In Law.

Field Goal’s cousin



Relay For Life @ River Bluff 5-3-15

GoRuck Lite Challenge 5-1-15

F3/FiA Spring BBQ 5-2-15  Q Fracture  – Saluda River Club Outdoor Fun & Fellowship. Bring Drinks & Meat

Stomp The Swamp @ River Bluff in August

F3 Challenge 6 Day Challenge – Hit all 6 of the toughest AOs in Lexington May 18-23


Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.