With a 45 minute time cap, and every 5 minutes a 100m run/50m walk do:

- run/walk 100m/50m
- then begin throwing the stick to your partner (8' minimum distance)
- every 5 minutes run/walk 100m/50m

SCORING:
- 1 point for good catch tossed like a Frisbee (a slow spinning throw and catch)
- 2 points when tossed over or underhand like a ball (a faster spinning throw and catch)
- add 1 point to the score for every 4'

EX: a slow Frisbee throw and catch = 2 points at 8'
EX: a fast ball throw (overhand or underhand) and catch = 4 points at 8'

PENALTIES:
- a missed catch - 2 air squats
- wrong color catch - 2 push ups