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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Sketch, The

Start face down raised up on hands and feet with knees bent. Pick up opposite hand and foot and pass foot under your body and through until you can touch your butt to the ground then back to where you started. That’s “one”. Repeat on other side.

Slaughter Starter

20 burpees OYO in the AO parking lot before any other exercises or running is completed.

Sleep Walkers 123

3 part Routine. Start with 1 Squat, 2 Toe Touches (each leg 1), 3 Lunges. Then increase in the same ratio (2 squats, 4 toe touches, 6 lunges, etc.) upward to 10 squats, or number of your choosing.

Sleeping Hillbillies

Lay on either your right or left side - do unilateral Hillbillies with one arm and one leg ... one hand behind your head and same side knee comes up to elbow. Flapjack.


Modified bear crawl. In bear crawl position, extend arms out, then pull legs in. Keep legs straight. Do not extend all the way out as in an Inch Worm.

Slowjangles Biscuit

Similar to the Bojangles Biscuit, but instead of running around the (biscuit-shaped) circle, lunge around the circle. Throw in some blueberries (burpees) for fun each lap.


Run DMC's: Run a series of laps around the Q as designated. After the first lap, do 20 Diamond Merkins (D); after the second lap, do 20 Merkins (M); after the third lap do 20 Carolina Dry Docks (C) to complete a round. Rinse and Repeat as desired.

Smurf Jacks

Side straddle hop performed in the squat position. Can be done in cadence or OYO.


Grab a sandbag (pavers or other beefy coupon possible, but only with wide separation between pax and done on a forgiving surface). Pax line up shoulder to shoulder with generous spacing between. Squat and shot put the weight with both hands. Broad jump forward. Lunge. Pick up sandbag and repeato for 50-100 yards. / Hit your neighbor with the sandbag? 10 burpees OYO then continue. Hit the Q? 20 burpees OYO. The same with a paver? Dial 911. / Named after a submariner's "oh, damn!" act of knee-jerk launching a torpedo without looking where it's going.

Sneaky Gorilla

Facing the side, drop to a low squat and put knuckles on ground. Kick one leg out to the side in the direction you will be traveling (you'll be in a low lateral lunge). Slide across to a lateral lunge with the other leg straight, keeping knuckles on the ground as you slide. Now spin around 180 degrees, kick the new front leg out to a lateral lunge, slide across, spin, etc. The longer the distance to travel, the greater the burn. Resembles a gorilla trying to tip-toe/sneak into a room.

Snowflake Plank

A variation of the high plank. Start in high plank with back straight, but bend knees to 90 degree angle, keeping them as close to the ground as possible without touching the ground. Hold for as long as Q deems necessary. Great for obliques. Named Snowflake, because they’re “special”, and for an M named Snowflake that suggested them.

Snowman Shuffle

Mosey between pain stations while shaking and extending arms down by your side. Move improves blood flow past unbent elbows. Excellent for recovery between pain stations of repeated arm exercises.


Named in honor of our dear Snuffalofagus. While performing a Chinook, the Pax will also simultaneously perform a standing Pickle Pounder.

Sobriety Style

Doing an exercise balancing on one foot for the length of the exercise. "Sun gods Sobriety Style" gives a bit more to the exercise. Typically switch feet for reverse exercise.

Solo Tesh

While standing, begin with the bell in the clean position. Single-arm overhead press the kettlebell and hold for 10 seconds. Return kettlebell to clean position and hold for another 10 seconds. As many reps as desired: repeat with other arm.


PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10x30 = 300 Merks. PAX will be nursing home walking for several days.

Speed Humpers

60 seconds straight of Monkey Humpers, as fast as possible. Preferably done in an area with multiple Speed Humps and with signs pointing out said Speed Humps as this is the perfect place to do them.

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  • Legs

Sphinx Merkin

Start in a low plank with your elbows on the ground, looking like the Sphinx. Push your self up using your triceps only. Your hands should never leave the ground. The merkin is complete when your elbows are locked. Then return to the starting position with your elbows on the ground once agin not moving your hands and using your triceps.

Spiced Rum Squat

Raise one leg and place on a surface 18-24 inches off the ground, think Captain Morgan stance; then perform a squat. Your 6 should touch your raised leg heel for maximum impact. Alternate between left and right leg being raised. Benches and Picnic Table Seats work very well.

  • Legs

Spiderman Crawl

Similar to Peter Parkers and a bear crawl combination. It's a low crawl similar to the way Spiderman climbs a wall.

Spiderman Merkin

Starting position in high plank, bring right knee to right elbow and hold. Perform Q's desired number of merkins either IC or OYO. Switch to left side and bring left knee to left elbow and hold. Perform Q's desired number of merkins either IC or OYO.


Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction. Can be done IC or OYO. Repeat both sides until the Q halts. Like a pretzel, twisting, sprinkler head thingy. Good back and hip stretch. Sound effects optional.


Begin from a standing position. Move hips back and lower the torso to "sit" as deeply as possible while maintaining an upright position. Return to a full standing position.

Squat Potato

Hot potato in squat position. PAX form a circle with everyone facing out. PAX then pass a heavy object around the outside of the circle while in squat position until the Q says halt. Add more objects in depending on the size of the circle.

Squat Thrust

Begin from a standing position. Move hips back and lower the torso to "sit" as deeply as possible while maintaining an upright position. Return to a full standing position while also mimicking arms pressing upward as if to thrust weight over your head.

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