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.)

The Hightower

As the Nation knows, F3GrandStrand lost Jacob "Hightower" Hancher this past weekend as he was serving as a Myrtle Beach Police Officer. EOW: 10/03/20. We did a full workout to honor him. This is a part of the workout based on a very apropos Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So - 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees - burpee with 3 jump squats 5)Putting them all together - Triple Merkin Triple Jump Squat Bodybuilders - burpee with 3 hand release merkins, plank jack, and 3 jump squats

Created By:


  • Arms
  • Cardio
  • Legs
  • Routine
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This form is no longer active. We are reviewing all Exicon and Lexicon Submissions. We will turn it back on again sometime in the future. For now, continue calling your favorite regional exercises in the gloom.