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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Turk n Burp

A Combination Move of a Turkish Get Up and a Burpee: Complete a Turkish Get Up, flipping forward into the squat thrust of the Burpee, push up, complete Burpee with a jump, and come back down to the ground to start your next rep with the Turkish Get Up. I mean, you've really just gotta see it and get your own rhythm. Be the ball...

Turkish Get Up

Laying on your back, use only one arm and your legs to "get up."

Turn and Bounce

Feet slightly wider than shoulders, arms extended palms up, twist at torso to the left and bounce* with torso twisted, back to center for the 4 count, this is ONE. Flap-jack and twist torso to the right bounce 1,2,3, then back to center for the 4 count this is TWO. See section 8A- http://www.artofmanliness.com/2015/01/12/wwii-workout-week-conditioning-exercises/


Start in Downward Dog position, butt high in the air, lower butt slightly & rotate forward, while performing the down 1/2 of the Merkin, lowering head & chest down just above the ground, as if you were going under a fence, continue forward to Upward Dog position, head up, extend arms to up 1/2 of Merkin, hands slightly behind shoulders w/ chest forward. Back to start- lower head & chest while bending arms and rotating body backward, like going back under the fence. Finish at Downward Dog, butt high. Exercise performed by Pale Rider & named by Nomaha.

Twin Tower of Trust

Each pax member will hold a brick in each hand, facing another Pax member ( say there is 20 guys total, 10 line up facing each other maybe 3-4 feet apart).  When the Q says exercise, they will hold the bricks straight out eye level “ no touching bricks OR partners bricks”.  The person on the end will “bear crawl” under everyone holding the bricks (that is where the trust comes in) AND when he gets to the end he will pick a side and hold his bricks up.  Then the next guy goes etc. etc.  This will continue for 25-50 yards depending on what the Q says.

Twinkle Toes

This is an Al Gore (holding a squat with your arms & hands out in front of you) while doing calf raises.<br /> Originally created by F3 Knoxville's Anchorman and implemented heavily at F3 Knoxville JUCO.


Being in a standing position with bell being held by both hands at chest level. The exercise is done in cadence with first move being a chest press straight out (parallel with the ground)(1), second move is back to the chest(2), third move is an incline chest press in a 45 degree upward angle (3) and then back to the chest (4). <br /> First and second moves: https://youtu.be/VQOo8itnNrI Kettlebell Press Out<br /> Third and fourth moves: https://youtu.be/DNd1SP4mhnU Kettlebell Standing Upper Chest Press

Ultimate Football

Played like Ultimate Frisbee but with a football. Scoring team calls out exercise for entirety of PAX, but "losing" team has to 2x the amount. "10 burpees" becomes 10 for scoring team, 20 for other team. If one team scores three times in a row, that team has to run a lap around field in addition to their exercises. Play for an hour, usually around the holidays.

Ultimate Frisburpee

Similar to ultimate frisbee but with penalty burpees. On the 1st turnover, 5 burpees for all PAX. On the 2nd turnover, 4 burpees. On the 3rd, 3 burpees. On the 4th turnover, 2 burpess. On the 5th turnover, 1 burpee. If neither team has scored, the remainder of the point is played like regular ultimate frisbee. Burpee count resets after every point. You do not have to wait for all PAX to finish burpees to begin playing (i.e., it is advantageous to finish your burpees faster). Usually played for about 20 minutes. A PAX favorite in F3 Hampton Roads.


A supine pull-up hanging below a swing. Lying horizontally on the ground, arms extended hanging below a swing, lift chest up to the swing (a supine pull-up). Can also be performed on a fence, bench, bars, etc.

Up downs

Chop your feet or high knees. On Q's signal chest hits the dirt and bounce back up and resume chopping or high knees.

Up Straddle Hop

So, I tore my calf the other day and have been on the IR for a bit, but did not want to miss our monthly convergence...so I grabbed my kettlebell to do some work with when the PAX were doing exercises I couldn't do and headed out to the beatdown. Circled up. First exercise called was SSH, which I did not want to do and put pressure on the torn calf, so I started hopping on one leg IC while still doing the upper body motion. Apparently, it looked funny as the PAX started laughing and then doing it themselves. 43 men hopping on one leg and waving their arms would certainly have looked awesome to any passersby! And doing 30 IC of those destroyed my right (good) leg, so I figured it might need a name? Let the PAX call it and do 25-30 IC with each leg. It burns. For good measure, the Q next called 10 OYO burpees, which I tried to do 1-legged, and after 2 had absolutely no strength left in that good leg, so that could be an add-on to the exercise.

Upright Row

Grab a rock, concrete block, log, a kettle bell, or a small 2.0 with a close overhand grip at waist level and bring up to your chin. (Thanks Clark in NoCo.)

Uptown 50

10 cones with the following written on them: Burpee Broad Jump, Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur (Run Backwards), AYG (Sprint), and Bear Crawl. Cones are placed at end zone and at 50 yard line.<br /> Pax partner up and line up on the goal line. Do 10 burpees, then travel to the 50 in the method on the cone. When you get to the 50, do 10 burpees and travel back by the next method. Repeat until you've traveled by all methods on cones (and have done your 100 burpees).<br /> Keep going until audible swearing is heard, or until time runs out.

V-Up Roll Up

Most common from P90x ab ripper. Start laying flat arms above head, do a full sit-up and touch your toes. As you are returning, when mid back hits the ground, begin to raise the legs to 45° and hold the legs in position and crunch up and touch the toes. 4 count in cadence.

Vacuum Cleaners

Partner work done in wheelbarrow position, ideally in a parking lot or lined field. Beginning at first line, wheelbarrow to second line and perform five Derkins. Reverse wheelbarrow to first line for one rep. Flapjack after agreed upon reps have been completed.

Van Goghda

Think lying down Abe Vigoda. On your 6, leg spread. Sit up while reaching as high as possible with one hand. Once the peak is reached, lower hand reaching forward and crossing over to touch opposite foot, reverso motion back down. Flip-flop and repeato other side. Harder variation: cross legs.


Run across a field or other stretch of road or earth - but with each step you rotate so that you are always spinning as you move forward (clockwise or counter-clockwise, your choice). If this doesn't make you dizzy, then not much will.

Vicious circle

PAX travel single file around the bases of a baseball field. Last man (or last 2 men in larger groups) peels off, runs to pitcher mound and performs 5 of an exercise, then rejoins PAX at the front. Repeato for all PAX. Change Mode of travel and exercises accordingly. Eg1: PAX Bear crawl bases. Last Man moseys to pitcher mound for 5 Merkins & returns to front of PAX. Eg2: PAX lunge walks bases. Last man moseys to pitcher mound for 5 jump squats, returns to front.

Created By:

Papercut, F3 Puget Sound

  • Routine

Walk Like An Egyptian

Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. To sneak in some additional core work, have the Pax rotate into the lunge (i.e. rotate chest right on right leg) and hold throughout.


Pax circles up and performs 2 minutes of Imperial Walkers, last 30 seconds AMRAP. Name inspired by Walker Phillips, 2.0 of NailPop in Lexington. Variation of exercise includes each pax taking a turn praying aloud with group while performing imperial walkers until all pax have prayed.

Wall Conveyor

All pax against wall of a building in balls to the wall (BTTW) position. First pax at 1 end of line drops down from BTTW and runs to end of the line then gets back into BTTW position. Next pax follows and this repeats until Q says to stop or run out of wall.

Wall Worms

Start in the Balls to the Wall position, inch your way to the left or right using your hands on the ground and feet on the wall. Alternately, you can inch your hands out out from and feet down the wall into a more horizontal position and back up.

Walls of Jericho

Its Biblical and it will hurt... OK just as Joshua was instructed to do. WOJ usually is performed around a large building, pick 7 different exercises and complete 7 reps of each and run one lap around the building. Complete for 7 laps. For extra you can always have PAX shout on the last set to give reverence to the story.

Walmart Burpee

The burpee's discount store brother, where the fun gets rolled back. Drop down to a squat like a normal burpee, but go all the way to your six and roll back to your shoulder blades. Roll forward, and when your feet hit the ground, put your hands in front and jump back to a plank. The rest is like a normal burpee, with merkin, thruster, and jump (hands over head).

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