Exicon
Trying to make sense of the exercises you may hear called at an F3 bootcamp? Need something new for your first or 100th Q? You’ve found the place. (You also may want to consult The Lexicon, at least after your first workout, to make sense of what just happened.)
1st & 10
100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
Created By:
Jonathan Coslick
Tag/Type:
- Arms
- Cardio
- Coupon
- Legs
- Mary
- Music
- Routine
- Run
- Warm-Up
Alarm Clock
lie on ground- back of head and heels touching ground. Get up (as quickly as possible). Hop up. Rinse, repeat.
Tag/Type:
- Mary
- Warm-Up
American Hammer or Zelensky Twist
A more appropriate name for the former Russian Twist. Rocky did beat the Russian in the movie. Sounds tougher too...
Tag/Type:
- Mary
ARod's
Combination of a JLo and a Pickle Pounder
Created By:
Zebra & BooBoo F3 Lexington, KY
Tag/Type:
- Mary
Back Plank (aka Knalp)
Same as plank except facing upwards with arms behind the body and on heels. (Knalp = plank spelled backwards)
Tag/Type:
- Mary
Bear Hold
What happens when you combine a plank and bear crawl.... you get the Bear Hold. Its is the bear crawl position, but don't move. 4 points of contact, hands and toes. Knees should be slightly off the ground.
Created By:
Woodchuck, F3Montgomery
Tag/Type:
- Legs
- Mary
Blart
Similar to an Al Gore, Pax are in Air Chair position and grab the handlebars of their Segway. Pax bend at the knees - left, forward, right, back is 1 count (Kodiak style)
Created By:
Mall Cop
Tag/Type:
- Legs
- Mary
- Warm-Up
Elevens
also written as 11s. An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. Example: Elevens along the oak trees at #45MinutesofMary with Burpees and Merkins starts you with 1 Burpee and 10 Merkins at the first tree, then 2 Burpees and 9 Merkins at the second tree, then 3 and 8 etc. until you do 10 Burpees and 1 Merkin at the last tree.
Foxhole
2 for 1 value exercise! Its a WWI, roll to the side into a Merken. Repeato.
Created By:
Atari (Seattle)
Tag/Type:
- Arms
- Mary
Freddie Mercury
Aka the bicycle sit-up. Alternate extending legs and arms in a bicycling motion during the sit-up.
Tag/Type:
- Mary
Hail Mary
Partner up, near picnic table or other such object. First man planking on ground, second man with his legs on first back doing dips with his hands on picnic table. flapjack after each set.
Heels to Heaven
A traditional Mary exercise performed on the back. Begin with heels up at 90 degrees. Count cadence lowering the heels down to 6 inches, then thrust them back up to 90 degrees bringing your 6 off the pavement, thus shooting your heels to heaven.
Created By:
OBT
Tag/Type:
- Mary
Jim Braddock
Ever see the movie Cinderella Man? This one is named after the heavy weight champion during the Great Depression in the 1930's who eventually went on to fight in WWII. You start with a WWII sit up, and up top throw a RH hook and a RH uppercut then go back down. Come back up and do the same with the left side. Rinse & repeat to the Q's desire. Much better flow if you do a RH Hook followed by a LH Uppercut, and then alternate to a LH Hook and RH Uppercut.
Created By:
Jonathan Sheridan
Tag/Type:
- Mary
Plankorama-mama
This is a series of exercises that alternate between plank position and seated position with no rest between. Ex. Hydraulics x 20 IC/LBCs x 20 IC/Shoulder taps x 20....etc. The name derives from a couple of AOs that have begun to shorten 6 minutes of mary to 6mom and then into momma.
Proud Mary
Performed to "Proud Mary" by Creedence Clearwater Revival. Perform Big Boy Situps until “Rolling”, switch to Gas Pumps for each "Rolling", then to Flutter kick after "Rolling", then back to Gas Pumps during "Rolling", then back to Big Boy Situps. Repeat til song ends.
Tag/Type:
- Music
