EXICON / CARDIO
Navy Seal Burpee
This is a classic exercise that can be worked into any THANG you might have in mind (or even a warmup or MARY). The Navy Seal burpee (or Seal Burpee) is a standard burpee but on the down you are exec... ...more
Legs ,Arms &Full Body
November 11, 2024•0 min read
Grocery Carry
As a mode of travel, use 2 coupons with your wrists through the holes like your arms are full of groceries. ...more
Arms ,Coupon
November 11, 2024•0 min read
Squirrel Splat
Squirrel Splat = military, hand-release merkin + frogger military, hand-release merkin: 1. down 2. arms in cross with chest on ground 3. up frogger 1. Plank in arms outstretched position 2. Jump both ... ...more
Arms
November 11, 2024•0 min read
Multi-Merkin (M&M)
Start in high plank position, perform merkin, the tough left knee, merkin, right knee, merkin left foot, merkin, right foot, merkin, stretch left, merkin stretch right, merkin, inch worm back, stand u... ...more
Exicon ,Arms Coupon &Core
November 11, 2024•0 min read
Flamingo Merkins
Bend at the waist, fingers touching your toes. Walk your hands out to a plank position while keeping one leg raised in the air. Perform a merkin, then walk your hands back, lowering your leg to the gr... ...more
Exicon ,Legs Arms &Full Body
October 18, 2024•0 min read
Lunge Worm
Lunge Walk with each leg, then do an inch worm with two Merkins at the bottom before inching back up. When returning to standing position from the inch worm, repeat the full movement until the destina... ...more
Exicon ,Legs Arms &Full Body
September 16, 2024•0 min read
Cocaine Bear Crawl
Bear crawl across a parking lot, stopping at each white line to perform a merkin, bringing your nose to the white line. ...more
Exicon ,Arms &Full Body
September 16, 2024•0 min read
Yul Brynner
Yul Brynner was an actor in the 1960s movie The Magnificent Seven. The Magnificent Seven Merkins involve progressing through seven different types of merkins without stopping or holding plank between ... ...more
Exicon ,Arms &Full Body
June 30, 2024•0 min read
Worst Worst Merkin Ever
That’s right, it can ALWAYS be worse! Done in cadence: start with a Crucible Merkin on 1, a Wercan on 2, a regular Merkin on 3, and a Diamond Merkin on 4. Do ten of these, and you'll agree it’s the wo... ...more
Exicon ,Arms &Core
June 30, 2024•0 min read
Wheel of Merkin
Grab a piece of curb and start in an incline plank position. Perform a set number of reps in each merkin position before rotating to the next. Begin with an incline merkin. Then, rotate 90 degrees clo... ...more
Exicon ,Arms
June 30, 2024•1 min read
We're Not Worthy
Everyone remembers Wayne and Garth from Wayne's World: "We're not worthy, we're not worthy." With arms extended outward, lower and raise your arms. Okay, okay, it's a front raise. But this is F3! It's... ...more
Exicon ,Arms Coupon &Core
June 30, 2024•0 min read
Walmart Burpee
The burpee’s discount-store cousin, where the fun is dialed back. Start by dropping into a squat like a normal burpee, but continue all the way down to your back, rolling onto your shoulder blades. Ro... ...more
Exicon ,Legs Arms &Full Body
June 30, 2024•0 min read
Tempo Merkin
Regular Merkin, in cadence, with a 3-count down and a 1-count up. ...more
Exicon ,Arms &Mary
June 30, 2024•0 min read
Surfer Merkin
Perform a 360-degree jump, then go down for a merkin, pop back up, and repeat. ...more
Exicon ,Arms &Full Body
June 30, 2024•0 min read
Star Jack Burpee
A burpee variation that includes a StarJack instead of the jump at the end. The StarJack is performed by jumping and raising your arms and legs out to your sides, so your body forms an 'X' in mid-air. ...more
Exicon ,Legs Arms &Full Body
June 30, 2024•0 min read
Scorpion Dry Dock
A variation of the Carolina Dry Dock where one leg is hoisted in the air, higher than your six. Perform a specified number of reps, then switch legs. ...more
Exicon ,Legs &Arms
June 30, 2024•0 min read
Carolina Dry Docks
Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six. ...more
Exicon ,Arms
June 01, 2024•0 min read
Questions,
Thoughts or Suggestions?
Leave no man behind, but leave
no man where you find him.
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