Good Morning my friends! I hope everyone had a good week. Today is the Fourth day in May, so I say “May The Fourth be with you!”. To kick off the new week on the positive, this is The Workout of the Week from GoodAttitudeFood.com. That Quarantine Akrasia got me procrastinating again. The post might be delayed a bit. Anyways, This is the Destination Disc Golf Workout.
In the Post…
Coming up in the post I am going to just write a little about the two awesome Disc parks I went to over the weekend. And we will talk about Social Dis(c)stancing as I see my Instagram Disc friends are posting that courses are opening all over where they had previously been closed.
Are you being a Socially Responsible Disc Golfer?
In the Workout…
The Workout will include a great dumbbell workout from Phil Daru. It will also include a round of RBFTBs, Shadowboxing, DDPY, and Yoga With Adriene!
I am also going to try to get my Mountain Bike on the road a few mornings this week. I have a pretty good 20-minute ride route in my neighborhood. Hopefully, my knee is up to the task! And the weather is good, otherwise might be on the spin bike.
And of course, there will be step goals and Disc Golf!
Speaking of step goals, we hit a BIG milestone this week! Stay tuned for that update.
Look For a Mid-Week The Food
Look for another bonus, mid-week edition of The Food.
In case you missed last week’s, I made a really good pork roast with black beans. Blacks beans are super healthy and taste great. I did a little research for the post and provided some reasons why black beans are healthy!
I cooked the beans from a dry state in my Instant Pot. No soak. No prep. Just a quick rinse and then into the pot.
Also made them with a 4lbs Pork Butt Roast.
Then I made tacos.
Next, I made a cheesy taco, with cheese melted in between two taco shells.
Then I tossed some into a skillet with a fried egg and made that into a taco.
Finally, I put some of it on a BIY pizza. I had the pizza crust. I made a half and half. Half the pizza was pepperoni, Mozza, bell peppers and red sauce. On the other half, I used green salsa like a pizza sauce. Then topped it with the pork and black beans, bell pepper, and cheese. AMAZING! 🙂
Check the Pork and Black Beans recipe here.
Here is the YouTube video!
Socially Responsible Crew
My Disc Golf crew is a small group of trusted friends that I know is not going out other than to Disc and for essentials.
We practice “Social Discstancing” rules when playing:
- Don’t putt – Instead, we play to 10 feet of the basket, then add a stroke to score. (busy city courses for sure)
- Or if we do putt, use hand sanitizer immediately after retrieving the disc from the basket. (country or rural, empty courses)
- I also wash my discs with soap and disinfectant after every course and encourage my crew to do the same. I can’t be sure the others are doing this, but I talk about it when we go.
- Wear a face-covering – I wear a neck gaiter that I can slip over my face. I don’t wear it all the time, every second on the course, but I slip it when around people I don’t know.
- Keep 6 feet away when possible and stay 6 feet away from people you don’t know.
I want to be clear that I am not particularly scared about getting the virus myself. Yeah that’s scary and it would probably be tough, but I am more worried about the spread. My big concern is about being an asymptomatic carrier and spreading the thing all over the place. I am concerned about social responsibility!
With all the courses opening all over the country, are you practicing socially responsible Disc Golf?
Check out the full 8 steps to socially responsible disc golf that I wrote about in The Social Dis(c)stancing Workout and in The Socially Responsible Disc Golf Workout.
Keys to Know!
Human to Human
Covid-19 spreads from human-to-human mainly through moisture particles in respiration. Someone breathes it out and you breathe it in. That is why face coverings are important when around people you don’t normally have contact with and when in public. That is why keep 6ft away from people is important.
Covid-19 can also be spread by contact with contaminated surfaces. I previously cited the CDC and the NEJM – two previous post links provided.
Today Web MD is providing the details. Web MD states that the virus can live on and be transferable to humans from surfaces.
Metal, wood, and plastic are all a part of Disc Golf. Here is what Wed MD says about the virus life on those surfaces:
- Metal – up to 5 days. What are disc golf baskets made out of?
- Plastic – up to 2 to 3 days – What are discs made out of?
- Wood – up to 4 days – What type of benches are usually at disc parks?
- Cited from WebMD
I said this last week and I will say it again. It does not hurt anyone or anything to be “too cautious”, but to underestimate what is happening could be devastating.
Do your part to be a Socially Responsible Disc Golfer during Covid-19.
Spread The Word…
Destination Disc Golf
Destination Disc Golf is what I call it when “my crew” and I pick a course or two, usually about an hour drive, then spend the day discing, eating, and chilling, and then more discing!
Airborn Disc Golf Preserve
Airborn Disc Golf Preserve is a huge park in Clearwater Minnesota that skirts the edge of the Mississippi River. The park was a golf course and has been converted into two disc golf courses. This is one of the most beautiful parks I have been to. Saturday was windy so we got some extra challenge, but what a gorgeous day!
It costs $10 for a day pass. The park was worth the price. Within an hour of the Twin Cities Metro, Airborn is well worth the drive too.
The crew and I played the Timberwolf. The wind was insane. Somehow I pulled the V in that round. This is a longer, more open course. Bring your distance game.
Then we grilled dogs and brats in the overflow parking lot area for lunch.
Then we threw the Lynx. This is a shorter but more technical course. Bring your control game.
I would like to play this park again sometime without 25 to 40 mph wind gusts.
Aside from the wind, there is a lot of water to look out for. I lost track of how many baskets played near water. Our crew threw three discs into the water beyond where we could not retrieve them (without going for a swim). We got two of those discs back. The guys working at the park fish discs out of the water (in some spots) and return them to anyone they can.
Dude was out there swimming to retrieve discs for people. He got two out for the people in the crew.
By Principle, I will NEVER rate something a 5-star on a 5-star scale. I believe there is always something to improve or adjust. Not in an obsessive way. I just believe that people have the capacity for continuous improvement if we choose to strive for it.
That said, this park is like a 4.7 star rating for me.
Overall, this park is fun, challenging, many different kinds of shots, and is on a gorgeous property.
I won the Timberwolf and my bro Adam took the Lynx.
AAAaand a Bonus, we came up with a hilarious Disc Golf nick-name for Adam’s Wife! – “Baby Noah!” haha. #BabyNoahDG
Clearwater/Pleasant Lake DGC
Clearwater/Pleasant Lake DGC is a beautiful park too! 18 holes, some wooded, some open. No water to worry about. Well laid out, except the sign placement is a little weird. The signs are not where signs usually would be on a course and there is not a lot of consistency with the sign placement.
Sunday was an awesome day. We played one round, grilled and ate, then swung through again for round two. Adam took the first and I came back to take the second. #BabyNoahDG had a sweet roller that parked right under the pin too.
Great park. Free to play. Well kept course. It might get a bit wild once the underbrush and the tall grass start growing more. I think we picked the perfect day to play this one. Worth the hour or so drive from the Twin Cities Metro for sure.
This course is like a 4.5 stars! Very nice park!
Anyways… on to the workout stuff!
Always do a dynamic warm-up before a workout. I do this one from FightTips before EVERYTHING. It’s been a part of my daily routine for a few years. I do it before Disc Golf, before going on a long walk, and before doing any workout. ALWAYS do a DYNAMIC WARM-UP. Check out Shane and all the cool content on FightTips website and their YouTube Channel.
Step Goals, Mile Count, and The Last Milestone!
This week I have the goal to get in at least 7,000 steps on five days of the week.
I have been counting my miles walked every week since around October. I set the goal to walk 1,000 miles. The mile count just hit the last big marker. I have walked over 900 miles! The last big milestone has been passed and I am getting close to the goal! One step at a time.
LPSAGs to get your BHAGs. Little Puny Specifically Aligned Goals to get those Big Hairy Audacious Goals.
Last week the count was at 885.58 miles walked. This past week I added 46.41 miles! The new count is 931.99 miles!
Monday and Thursday
I have been watching a bunch of content from Phil Daru. Phil is an MMA trainer and he is like a walking trainer manual. He has this great dumbbell only workout that I will be getting in on Monday and Thursday this week. Here is the Video:
The routine is 6 exercises twice through. Work for 10 seconds. Recover for 60 seconds. Repeat.
- Lunge – step back for me too with the knee issue I am dealing with
- Overhead Press
I am using my interval timer 6 X 10×60.
Three Rounds of RBFTBs. WOOOOO!!! Resistance Band FIIT Tabata Burners!
With the band anchored and interval timer set to 8 X 20X10. Flow Intensity Intervals. Work at an 8 out of 10 max effort exertion for 20 seconds, rest 10. Repeat three times.
- Standing Bench press
- bicep curls
- Standing row
- Tricep pulldown
- woodchopper left
- woodchopper right
- 1-2 punch combos with shuffle
I will also be doing the DDPY Red Hot Core Workout
On Wednesday I will be doing three rounds of FIIT Tabata Burner Shadow Boxing. About the same idea as the RBFTBs. The difference is during the 10 seconds of rest we do a shuffle and defensive movements at about a 5 intenisty.
Interval timers 8 x 20X10. 20 seconds of shadowboxing combos. 10 seconds of shuffle and defensive movements. Repeat three times. Take about a minute break between rounds.
Basement style Kung Fu. Freestyle. Have some fun!
It’s been a while since I have checked back with my homie Adriene but on Thursday I will be doing the next video in the 30 Days of Yoga series from Yoga With Adriene. I am picking it back up with the Day 11 video.
Friday is DDPY Sweating and Swearing!
Dude, do you DDPY? because you should. Diamond Cutters are for Disc Golfers!
Sat and Sun
Hopefully, there will be more Destination Disc Golf this weekend. Otherwise, I have “free-play” days scheduled! I am going to try to get a Saturday morning bike ride in. I will also try to get in a yoga video.
Make it a Great Week
There you have it my friends! Thank you SO MUCH for reading. This has been another edition of the Workout of the Week from GoodAttitudeFood.com.
Oh and if you like the posts, sign up for the email list. You get the posts right away when they come out every week, for free!
Be happy and healthy my friends! Practice social responsibility during Covid-19. Be the hero or heroine in your story!
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