I finally figured out the technique where you stop the fork with arm out at 90 degrees to the side. Never could get that down before.
Today with a 16lb. bag I threw 21 feet with a previous best of about 18'6". That is as high as our bar would go. I hit that height about 3 times out of 8 throws and one of them cleared an extra foot over. I also seem to do better with this extra short fork about 4' long. I was amazed, I hope I can reproduce this next week at the contest. When you do it right feels like your cracking a whip.
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