The Fortress (Woodland Park)

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1. 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

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