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.)

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Dolly

Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

Dominoes

Preferably performed in a parking lot with a row of curbs (can also be done on ground). Line up 1 or 2 PAX per curb down the parking lot, entire PAX side planks on curb with left hand high, starting at one end, first PAX rotates to regular plank position for set number of Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in regular plank position, the entire PAX reverses and starts again with right hand high. Repeato as desired. When done properly the PAX should resemble dominoes slowly toppling over. Best for a larger PAX.

Don Quixotes

Aka Windmill.

Donkey Kick-offs

Before the initial circle of pain, find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. Continue adding by 5's until the PAX is dead donkey tired. Great way to start off a workout!

Donkey Kicks

While planking near a wall with your feet facing the wall, kick both feet up on wall above your body.

Dora 1-2-3

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs). Modified Dora 1-2-3 is 50, 100, and 150 reps.

Doracides

Dora's twin sister and she is a lil' cray cray. Use the same concept as the regular Dora, 2 PAX work together to reach cumulative exercise goals of 100, 200, 300, and 400 reps. The difference comes in the sprint, instead of running 100 yards you will do suicides instead. 1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1 (or use a pole, tree, etc. for your point of turnaround), 1 burpee, sprint back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner. PAX member picks up where PAX member doing the exercises left off.

Double Apple Sauce

A two-column Indian run.

Tag/Type:

Cardio

Double Merkin Burpee

Burpee with 2 merkins.

Double Shot of Jackies

Burpee Variation where after the Merkin, perform a plank Jack (first shot) and after recovery, instead of just jumping, perform a Jumping Jack or SSH (2nd shot)

Dr. W

Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W's is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.

Dragon Walk

Like the Peter Parker except you are moving forward. Resembles a Komodo Dragon walking.

Dragon Wing

A modified Bat Wings where cinder are used in each hand

Drill Instructors

On the Q's command, rapidly transition through any combination of standing ("On your feet!"), holding 6" ("On your six!"), high plank ("On your face!"), and Merkins ("Down/Up"). Speed, order, and duration are completely at the Q's discretion, with the goal being to test the pax's reaction time and/or keep them in an uncomfortable position (esp. 6 inches or down part of Merkin). Inspired by a certain Marine at the Spring 2016 F3 Mud Run and best executed with a gruff, barking orders style. Example: "On your face! On your six! On your face! On your six! On your feet! On your face! Down! Up! Down! Up! Down! [painful delay] Up!"

Dry Dock Crabs

A wrestling drill aka hip heists that needed a cool F3 name. Start in Carolina Dry Dock position and move right foot to approx. location of left hand while moving left hand to former position of right foot then back to dry dock and then other side all while keeping 6 off the ground. Done in cadence.

Dubya

Grab the bar for a pull up variation. The first 'up' is toward your left hand, the second 'up' is a regular pull up to the middle, the third 'up' is toward your right hand. Your chin traces a Dubya (W), aye?

Duck and Weave

Pax line up as if doing an Indian Run, except this offers more pain. The Pax start duck walking and the six runs to the front by weaving in between each Pax member. Then he joins the rest of the Pax duck walking until everyone has weaved to the front at least once or until the Q's legs burn out.

Duck Jousting

Friendly combat between PAX in the duck walk position. Arms must remain crossing your chest. Bumping, nudging, rubbing and checking are highly encouraged. There is no biting, scratching, standing up or falling over or you are out. Kicking is actually allowed if you are possibly able to remain in the duck walk position on one leg. Last man to remain on his feet in the duck position is declared the winner. Best performed as the final exercise of 6MOM.

Duck Walk

The duck walk is an exercise done by squatting and walking slowly, while relying on your hips, quadriceps, hamstrings and gluteal muscles for support.

Dumbees

Evil distant cousin of the classic burpee. Hold a 15 pound dumbbell in each hand while performing the classic burpee. The dumbells serve as bars for deeper merkins at the bottom and the added weight is a shoulder burner at the top. Any more than 15lbs is cruel and unusual punishment. 10 OYO should cause all mumblechatter to cease immediately due to oxygen depravity. If no dumbbells are available, hand sized rocks work well & add a stability factor.

Dutch Skate

Half way squat with hands behind the back. Jump forward- right (45 degrees) landing on right foot, pull left foot behind right lower leg, Lh shin kisses rh calf. Left foot should not touch the ground. Jump forward-left (45 degrees), land on left foot, pull rh foot behind lh such that chin hits calf. <br /> Repeat in cadence, best done in single file. Q provides cadence.<br /> Should look like speed skaters on land.

Dwight Howard

Standing facing a wall, jump from rest with both hands and touch as high up on the wall as possible (like Dwight Howard slapping a sticker on the backboard while dunking). AMRAP while your partner circles a building. Normally part of a larger set (people's chair, rocky balboas, donkey kicks, etc.) of partner work.

Dying Cockroach

4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.

E2K

On your six. Right ankle over the left knee, bring your left elbow to your right knee. Switch. Aka the oblique crunch if you take the right foot and put that on the ground.

Eagle Wings

A modified Bat Wings where bricks are used in each hand

Submit a Exercise

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