EXICON / WARMUP
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
Broken Bicycle
Lay on six with leg straight out and hands behind head. Lift torso like doing a crunch while bringing one knee to meet elbows with the other leg remaining straight. Return to original position and rep... ...more
Exicon ,Core
October 18, 2024•0 min read
The Jeffrey Leonard
Done either on a baseball diamond or with cones set up like bases. PAX lines up single file at home plate and proceeds to sprint out a single, double, triple and home run with a jog back to home in be... ...more
Exicon ,Cardio Routine &Run
October 18, 2024•0 min read
Abs Are All You Need
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 Sit Up for every "Love" in the song. ...more
Exicon ,Music &Core
October 18, 2024•0 min read
Killer Roos
Perform broad jumps while holding a Cindy (coupon), also known as 'Joey in the Pouch.' ...more
Exicon ,Legs &Coupon
October 18, 2024•0 min read
Triple Pump Squat Jumps
Perform a squat, then rise into a calf raise. Lower back down into the squat position, then come up halfway before returning to the squat position again. Finally, jump up to complete a squat jump. ...more
Exicon ,Legs &Cardio
October 18, 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
Inchworm Blockees
With a Cindy (coupon), bend at the waist and place the Cindy on the ground a foot or two in front of you. Perform a blockee (a burpee using the Cindy followed by a thruster with the Cindy). Rinse and ... ...more
Exicon ,Coupon &Full Body
October 18, 2024•0 min read
Knockout of Death
Performed on a basketball court with two basketballs. PAX line up behind two shooters from the free throw line or 3-point line (Q's choice). P1 shoots and, if made, hustles to get the rebound to pass ... ...more
Exicon ,Routine
October 18, 2024•1 min read
Frog Squats
With your hands on a horizontally flat Cindy (coupon), position your body as if you were about to Bear Crawl or Murder Bunny, but stay in place and perform a squat. Higher rep count leads to a burner ... ...more
Exicon ,Coupon &Full Body
October 18, 2024•0 min read
Necro Bunny
Perform a Murder Bunny and after each "hop," remain with hands on Cindy (coupon). Without standing up, perform 5 squats or "Frog Squats." Distance set by Q ...more
Exicon ,Coupon &Full Body
October 18, 2024•0 min read
Sleeping Bunny
Murder Bunny exercise performed in a ZigZag route. Murder Bunny out "X" distance set by Q, rotate body and cindy 45 degrees, Murder Bunny out "X" distance set by Q, rotate body and Cindy opposite 45 d... ...more
Exicon ,Coupon &Full Body
October 18, 2024•0 min read
Energizer Bunnies
Perform a murder bunny, then execute 3 Groiners (Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position) after each "Hop.... ...more
Exicon ,Coupon &Full Body
October 18, 2024•0 min read
Beach Bunnies
Murder Bunnies performed in the sand (ie - a volleyball court, playground area, beach, etc) ...more
Exicon ,Legs Coupon &Full Body
October 18, 2024•0 min read
The Dirty Dog
The Dirty Dog is a leg and core exercise. It is performed by being on all fours and executed one leg at a time. From the starting position the leg is raised to be parallel to the ground and then broug... ...more
Exicon ,Core
October 18, 2024•0 min read
Bulgarian Split Squat
Use a bench or a partner's back while they hold a plank position. Extend one leg out roughly 24 inches, with the other leg placed on the bench or your partner’s back. Squat down until your knee is nea... ...more
Exicon ,Legs &Coupon
September 19, 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
Earl Fonda
You perform the exercise on a 4 count. First count is the upward motion of the jane fonda, second count is the downward motion, but you suspend your leg without touching the ground. The third count is... ...more
Exicon ,Legs Core &Full Body
September 16, 2024•0 min read
Imperial Blocker
Imperial Walker using a cindy/coupon. The pax starts with the cindy overhead. As the pax brings a knee up to their stomach, he lowers the cindy to the down position of an overhead press with a slight ... ...more
Exicon ,Coupon &Full Body
September 16, 2024•0 min read
Upper Decker
Best used with sturdy picnic table or stairs. PAX will step up to the tabletop (two steps) when on top perform one air squat and step down. ...more
Exicon ,Legs
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
Zombie Walk
A lunge walk over a long distance that causes the PAX to groan and stumble like the Walking Dead. ...more
Exicon ,Legs
June 30, 2024•0 min read
Zombie Crunch
LBC with both legs bent/laid to one side (like a dead zombie). Then repeat for other side. ...more
Exicon ,Mary &Core
June 30, 2024•0 min read
Zombie Crawl
Start in a plank position and crawl with both legs dragging behind. For an added challenge, try a Zombie Crawl on an incline. ...more
Exicon ,Full Body
June 30, 2024•0 min read
Zig-Zag Hops
Find a beam, log, or other object to jump over. Start on one side and hop over in a zig-zag fashion from one end to the other. ...more
Exicon ,Legs &Full Body
June 30, 2024•0 min read
Zebra Butt-Kicks
The zebra kick is all about the gluteus maximus. From plank, bend your knee to 90 degrees and kick skyward. High reps, imagine your heel busting up the chops of a lioness. ...more
Exicon ,Legs &Core
June 30, 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
X-Cross Sit-up
Lie on your back with your legs and arms extended in an 'X' position. On count 1, simultaneously lift your left leg and right arm to meet above your core, keeping both as straight as possible while to... ...more
Exicon ,Mary &Core
June 30, 2024•1 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
Wooly Worm aka Inch Worm.
Wooly Worm aka Inch Worm. ...more
Exicon ,Core &Full Body
June 30, 2024•0 min read
When Animals Attack
Mark off an area (kill zone). All PAX must remain in the area at all times. One PAX (the attacker or "it") starts in one corner, while all the other PAX start in the opposite corner. Assume the bear c... ...more
Exicon ,Routine &Full Body
June 30, 2024•1 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
V-Up Roll Up
Performed in a 4-count cadence, this exercise is best known from P90X's Ab Ripper. Start by lying flat with your arms extended above your head. Perform a full sit-up and touch your toes. As you return... ...more
Exicon ,Legs &Core
June 30, 2024•0 min read
Tortoise and the Hare B.O.M.B.S.
Tortoise and the Hare B.O.M.B.S. ...more
Exicon ,Routine
June 30, 2024•0 min read
Questions,
Thoughts or Suggestions?
Leave no man behind, but leave
no man where you find him.
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