{"id":25259,"date":"2025-06-09T17:48:47","date_gmt":"2025-06-09T21:48:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25259"},"modified":"2025-06-09T17:48:47","modified_gmt":"2025-06-09T21:48:47","slug":"disc-golf-course-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/disc-golf-course-workout\/","title":{"rendered":"Disc Golf Course Workout"},"content":{"rendered":"
“Disc Golf BOMBS” Style Workout<\/b><\/div>\n
\n
<\/div>\n<\/div>\n
Each hole featured a combination of one exercise and one movement.<\/div>\n
\n
<\/div>\n<\/div>\n
For nine holes, we switched up our mode of transportation, ranging from bear crawls to forward lunges.<\/div>\n
\n
<\/div>\n<\/div>\n
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:<\/div>\n
\n
<\/div>\n<\/div>\n
    \n
  1. Merkins<\/li>\n
  2. Squats<\/li>\n
  3. Hello Dollies<\/li>\n
  4. Pull-ups<\/li>\n
  5. Side Straddle Hops<\/li>\n<\/ol>\n
    \n
    \n
    \n<\/div>\n<\/div>\n
    Coupon Work<\/b><\/div>\n
    \n
    <\/div>\n<\/div>\n
    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:<\/div>\n
    \n
    <\/div>\n<\/div>\n
      \n
    1. Overhead Press<\/li>\n
    2. Curls<\/li>\n
    3. Squats<\/li>\n<\/ol>\n
      \n
      \n
      \n<\/div>\n<\/div>\n
      Mary<\/b><\/div>\n
      \n
      <\/div>\n<\/div>\n
      The Mary was straightforward but effective. We completed four sets of flutter kicks:<\/div>\n
      \n
      <\/div>\n<\/div>\n
        \n
      1. 50 IC Flutter Kicks<\/li>\n
      2. 15 IC Flutter Kicks<\/li>\n
      3. 10 IC Flutter Kicks<\/li>\n
      4. 25 IC Flutter Kicks<\/li>\n<\/ol>\n
        The variety in Mary exercises was well-received by everyone!<\/div>\n","protected":false},"excerpt":{"rendered":"

        “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 […]<\/p>\n","protected":false},"author":664,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-25259","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"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)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25259","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/664"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25259"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25259\/revisions"}],"predecessor-version":[{"id":25261,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25259\/revisions\/25261"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}