F3 Exicon
The official encyclopedia of F3 exercises.
The 1775 is a three round workout with 17 burpees followed by 75 prayer squats followed by a run (distance can vary by AO). Complete at least 3 rounds...
Done to Van Halen’s Jump from the 1984 album. Pax will hold an air chair. Every time you hear “jump” you complete one jump squat.
Also known as: First and Ten
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 back to the 2...
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 routi...
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...
Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. "One" is c...
1 minute divided into 3 x 20 second rounds. Round 1: 20 seconds of MerkinsRound 2: 20 seconds of abs (dictated by the Q)Round 3: 20 seconds of legs (d...
On your six. Hold a 6-inch Leg Hold for the entire slow build-up (approx 3.5 mins). When the famous drum fill hits, switch to max effort Flutter Kicks...
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, do 7 reps of ...
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...
The Q plays "Love is All You Need" by The Beatles. Hold crunch position (supine with elbows and knees touching) throughout the song. Perform...
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 both the solu...
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.
Also known as: Suitcase, Metronome
Set the coupon upright to the side of one foot.1) Bend to the side to pick up2) Almost put it down3 ) Back to straight4 ) Put it back downDo a full IC...
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 ...
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...
This is like a reverse burpee and can be used for those who can't complete a normal burpee. Start from a standing position, then bend down in squat, l...
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...
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.
A slower variation of @Mountain Climbers where, from a high plank, the foot steps farther forward and wider than a standard climber, planting flat bes...
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...
Also known as: Russian Twist, Zelensky Twist
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
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 ...
This exercise instructs pax to get in the "throw-up position" (hands on knees), do a squat in that position, perform a burpee from there, then get bac...
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 y...
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.
Also known as: Speed Skaters
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...
Also known as: Halo
Grab the coupon by the middle cross-section, then rotate the block around your head.
Ascending Curb Crawl Locate PAX on quite curbed street. Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on ...
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...
All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count)...
Also known as: Aura Harvest
Stand feet shoulder-width, firmly planted. Keep legs and hips stable. Rotate the torso left, raising both arms overhead into a defiant Y (“bring it on...
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 done in 60 minute...
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...
Get into the Balls to the Wall position and do a mountain climber, typically in cadence. Aka Aussie Mountain Climber
Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin "Snow Angel" making motion in a 4 count ca...
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out...
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)