Adventure Race Preparation - EXTREME DISC GOLF

One of my adventure mates, Jason Smith, came up with this most awesome form of exercise while thinking up creative ways to prepare for an Adventure Race.  The idea is to play a round of disc golf but instead of walking around slowly, taking long looks into your bag for the perfect disc, sipping brewskies or medicating your glaucoma while waxing philosophically about "The System" or "The Man", you run your arse off and maintain continuous movement throughout the course.  There are exercise penalties that must be paid for every shot over Par on each hole as well as for any time waiting for other players to catch up.  Here are some instructions for this excellent game.

Step 1. Get yourself a Disc Golf Disc

Step 2. Go to a Disc Golf Course (It's FREE!) - Best done in off hours to avoid crowds (daybreak is best). 

Step 3. Similar to regular golf, you throw from a tee box or marked area and count up your throws to get to the basket at the far end of each hole. The less throws it takes, the better.

Step 4. Jog to where the disc landed and play your next shot quickly.  Don't wait for other players to throw but do watch out so they don't nail you. 

Step 5. Repeat until your disc is in the basket.  Keep track of your shot count on each hole.

Step 6. Immediately pay the piper by performing 10 reps of push-ups/sit-ups/jump squats (pick one) for each shot you had to take over Par.  (6 shots on a par 3?  Sorry bub, that's 30 push-ups.)

Step 7.  Assume the plank position and hold it until all members of your party are in the basket and have paid their penalty.  Everyone hurries along because if someone is sandbagging, everyone pays just like in real AR.

Step 8. Repeat for 18 holes.

Step 9. Be careful when pushing open doors for the rest of the day so you don't accidentally face plant on one that doesn't open for your wet noodle arms.

This is an excellent element to add into any Adventure Race Training session.  It keeps you working and concentrating.  Really good at disc golf? you'll be doing lots of plank while waiting for others to catch up and pay their penalties.  Suck at disc golf? you'll be doing lots of exercises while others hold plank and wish you'd be done faster :o).

+1 Navigation Bonus - Bring along a map of the course and stay in touch with where you are on paper and in the field.

+1 Strength Bonus - Wear a weighted pack or carry something heavy along with you

+1 Character Bonus - Inclement weather!
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