Image Image Image Image Image Image Image Image Image Image

F3 Black Swamp | June 20, 2024

Scroll to top

Top

One Comment

The Fortress (Woodland Park)

Map Unavailable

Date/Time
Date(s) - 06/13/2020
6:30 am - 7:30 am

Site Q - Jennay

Location
Fort Imagination

Categories


Comments

  1. Eric Puffenberger

    PAX – Doubtfire, Heisenberg, Mulan, Fossil, Stark, Nimbus, Ellis (FNG), Charmin, Huckleberry, Raven, Biggie, Casper, Peach, Hazmat, Coconut
    Q – Isosceles

    Awesome share as the 6 Fossil. I loved how you shared how F3 has been a constant positive in your life. Ellis, it was great to hear your story about your family and I know you will where the name Ellis well!

    The Thang:

    4 Rounds:
    R1 starts, 10 Turkish Get ups, 200 yard sprint, 100 yard movements = Ape Hops, Karoke
    R1 ends
    R2 starts, 16 Turkish Get ups, 200 yard sprint, 100 yard movements = Butt Kickers, Backwards Run
    R2 ends
    R3 starts, 10 Turkish Get ups, 200 yard sprint, 100 yard movements = Bear Crawl, Skip
    R3 ends
    R4 starts, 10 Slow Turkish Get ups (reverse order, hold different poses), 100 yard movements = Mosey, Broad Jump Burpees
    R4 ends,
    Start COT
    End

    Turkish Get Up, 12 count exercise,
    1 = Come up off back, elbow on ground
    2 = Up off elbow to hand
    3 = Hip pop
    4 = Kick foot through, knee to ground
    5 = Straighten Core, hand off ground
    6 = Stand up
    Same thing in reverse
    7 = Lung to knee
    8 = Hand to ground
    9 = Kick foot through, heel to ground
    10 = Sit on 6
    11 = Down to elbow
    12 = Flat on back

Submit a Comment