F3 Exicon

1st & 10 100 yard field marked at 10 yard increments. Perform 10 @Merkin , 1 @Burpee (11''s) at the 10, sprint the remaining 90 yards. Recover jog b...

This is a variation on the iconic Bert WOD. The reps and distances have been reduced. It is executed repeatedly as a ladder/pyramid to time. The ro...

21s In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyo...

4 x 4s Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. "On...

1 minute divided into 3 x 20 second rounds. Round 1: 20 seconds of Merkins Round 2: 20 seconds of abs (dictated by the Q) Round 3: 20 seconds of legs...

Using an elevated terrain feature (hill preferred, but stair set or bleachers will work), PAX begin at the bottom and complete 7 Merkins, run to the t...

7 of Diamonds Performed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work. For the first round,...

The Q plays "Love is All You Need" by The Beatles. Hold crunch position (supine with elbows and knees touching) throughout the song. Perform Big Boy S...

Absolution Combination of a Groiner, Mahktar N'' Diayes, and Chilly Jack, done on an 8-count cadence. An awesome core and upper body workout that is b...

Abyss Merkin Perform merkins on two parallel benches, right hand and foot on one bench, and left hand and foot on the other bench, letting your body l...

Acey Doucey: A routine that starts with a single round of an exercise like a ladder or 1:4 routine, then at the next location, two reps of something, ...

Agassis Tennis court suicide drills. (Agassi has had many comebacks, aye.)

Aiken Legs Done in succession with no rest -- 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeat...

Air Drama A continuation of the Johnny Drama, adding an Air (Bodyweight) Squat. Begin from a standing position, move hips back and lower the torso to ...

Air Squared Air chair (People''s Chair without the wall) combined with air claps in cadence.

Alabama Ass-Kickers aka Ass-kickers. Down on all fours, kick each leg individually up and back. 4-count on each leg - 1 up, 2 extend, 3 back to up pos...

ALARM A-L-A-R-M (Similar to B.O.M.B.S. except these stand for Arm, Leg, Abs, ''R'' Exercise, ''M'' Exercise): An exercise group of movements performed...

ALBATROSS WINGS Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is...

Al Gore Pretend to hug a tree from the squat position. Hold until the Q says to stop. Sometimes used to wait for all PAX to complete another exercise ...

All About The Benjamins Similar to 11''s, however each part equals 100, that''s why "the Benjamins". This is OYO and the Q can use the exercises of ch...

Alligator Merkin Walking Merkin. Alternate stepping hands forward on successive @Merkin reps. You know...like an alligator walks, but with merkins.

Alphabet (or ABCs) On your 6 - feet elevated like 6-inch hold - spell out the alphabet with your feet. All capital letters preferred.

Alternating Shoulder Taps From the Merkin position, alternate touching your left hand to right shoulder and right hand to left shoulder. IC or OYO.

Alternating Side Squats Start with feet together. Step one leg out to the side and do a squat, returning legs together at the top. Repeat on other sid...

A more appropriate name for the former Russian Twist. Rocky did beat the Russian in the movie. Sounds tougher too... While on six in partial sit up po...

A LT. Dan with a Cindy immediately followed by a blockee

AMRAP As Many Reps As Possible, usually done with a timer or to failure.

Angle Grinder Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch ...

Animal Style Squats This exercise instructs pax to get in the "throw-up position" (hands on knees), do a squat in that position, perform a burpee from...

To the song "Another Level" by Oh The Larceny - perform Squat Jacks while the song plays (It's an air squat, but each time you come up you jump your f...

Apollo Creed Burpee Remember the scene from Rocky 3 with Apollo and Rocky doing one-armed push-ups? That''s right, a one-armed Burpee!

Apolo Anton Oh No! A speed skater movement (full leg kick behind is encouraged) holding a rock and moving it side to side, done in cadence.

Apolo Ohno Speed Skater style side hops

Apple Turnover Best done on a parking lot or a set of cones evenly placed in a row. PAX would do a bear crawl for a certain length, 3 Lines in a parki...

Ascending Curb Crawl Locate PAX on quite curbed street. Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb...

Ascending Testicles Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk fee...

ATMs All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-c...

Aussie Burpees A groiner with a small hop. Popularized by the very-soon-to-be-eclipsed May 8, 2018 Guiness World Record holder for the most burpees do...

Austin Ass-kickers Same as Alabama Ass Kicker with one exception: if your left leg is extended also extend your right arm (and if your right leg is ex...

Australian Mountain Climber Get into the BTTW position and do a mountain climber, typically in cadence. Aka Aussie Mountain Climber

Australian Snow Angels Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin "Snow Angel" making...

AYG All you got. Usually used for routines, runs or instead of moseying.

Baba O''Riley Five minutes of Imperial Walkers set to the perfect five minute song, Baba O''Reilly by The Who. Increasing tempo for the final 30 secon...

Back Plank (aka Knalp) Same as plank except facing upwards with arms behind the body and on heels. (Knalp = plank spelled backwards)

Back Widows strengthen the upper back. Lie flat on your back with knees bent and feet on the ground. Place elbows on the ground close to your sides. D...

Ballerinas - Toe Squats In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort). With control, st...

Balls to the Wall Aka BTTW. Standing upside down on your hands with your feet above your head facing any type of structure that will support your body...

Baryshnikov Squats Legs rotated out to the sides, hips opened, heels raised, then squat.

Bataan Death Crawl A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees, while the rest of the ...

Bataan Death March AKA: Burpee Catch Me If You Can Indian Run...A combination of Catch Me If You Can and a traditional Indian Run. The last person dro...

Bat Wings (aka the Martina Special) Progression of arm exercises that are deceivingly difficult and named after Austin''s bats. Start with 20 x Forwar...