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.)
Apollo Creed Burpee
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.
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 parking lot or to the first cone. PAX would then flip to the crab walk for a designated length, 3 more lines or to the 2nd cone, Back to the bear crawl for a distance, flip crab walk for a distance etc... Length is determined by the lines in the parking lot or how many cones the Q has. Great for slowing PAX down that likes to run. Q can make it a Hot Apple Turnover by adding Crawl Bear to the mix.
ARod's
Combination of a JLo and a Pickle Pounder
Created By:
Zebra & BooBoo F3 Lexington, KY
Tag/Type:
- Mary
Ascending Curb Crawl
Locate PAX on quite curbed street. Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, continue to 13. Jack Webb's promiscuous cousin.
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 feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you're tough enough. Or hold in BTTW pose.
ATMs
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), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That's 1 complete round.
Aussie Burpees
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 minutes by a female. "According to the folks at Guinness World Records, the start position is with hands and feet on the ground in a plank; all Elizabeth Llorente, 37, had to do when she got to the jump position was remove her hands and feet from the ground. So the personal trainer gives a little froglike hop rather than standing up and doing a full jump with arms to the sky; she also skips the pushup element." Can be substituted for 10 counts or stargazers when PAX could use a breather
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 extended also extend your left arm).
Australian Mountain Climber
Get into the BTTW position and do a mountain climber, typically in cadence. Aka Aussie Mountain Climber
Australian Snow Angels
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 cadence. A real crowd pleaser, especially in the rain.
AYG
All you got. Usually used for routines, runs or instead of moseying.
B.O.M.B.S.
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 and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
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 seconds.
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
Ballerinas - Toe Squats
In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort). With control, straighten the legs all the way back up to standing while balancing on the toes. Can be completed with arms straight out for balance or with hands clasped behind head. Best performed either in a slow cadence or OYO.
Balls to the Wall
Aka BTTW. Standing upside down on your hands with your feet above your head facing any type of structure that will support your body. As close to the wall as you can as the name implies.
Baryshnikov Squats
Legs rotated out to the sides, hips opened, heels raised, then squat.
Baryshnikovs
4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs.
Bat Wings (aka the Martina Special)
Progression of arm exercises that are deceivingly difficult and named after Austin's bats. 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 on a 4-count. Remember to enjoy the pain on the faces of your fellow men.
Created By:
Martina
Bataan Death Crawl
A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees, while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees, until the Q calls it or a certain distance has been reached.
Tag/Type:
- Arms
- Cardio
