Disc Golf Course Workout

HomeBootcampAlcatrazDisc Golf Course Workout

Disc Golf Course Workout

QIC: Draftee

Date: 06-07-2025

PAX: Adobe, Van Gogh, Tonka (WB), Wooly Bugger, Crash, Bagpipe, Rubber Ducky, Subfloor, Ziggy Stardust, Dr. Toot (WD), Draftee (Q)

“Disc Golf BOMBS” Style Workout
Each hole featured a combination of one exercise and one movement.
For nine holes, we switched up our mode of transportation, ranging from bear crawls to forward lunges.
PAX members took turns throwing a disc. The number of throws was multiplied by 10, which determined the total number of reps each PAX had to complete for the exercise. The exercises rotated as follows:
  1. Merkins
  2. Squats
  3. Hello Dollies
  4. Pull-ups
  5. Side Straddle Hops
Coupon Work
After wrapping up the nine holes of “pain” (yes, I said it), we circled up for some coupon work. Each set consisted of exercises with reps counting down from 11:
  1. Overhead Press
  2. Curls
  3. Squats
Mary
The Mary was straightforward but effective. We completed four sets of flutter kicks:
  1. 50 IC Flutter Kicks
  2. 15 IC Flutter Kicks
  3. 10 IC Flutter Kicks
  4. 25 IC Flutter Kicks
The variety in Mary exercises was well-received by everyone!

Add Comment