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.)

Bear Crawl Ring of Fire

Combines exercises we have all come to love/hate. Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. The suck factor greatly increases the more pax you have (longer planks). Do as many rounds as time permits, or really until Q is smoked. Best when combined with a mucho chesto variation. 5 rounds of bear crawls in circle formation, 10x each of merkins, diamond merkins, werkins, stagger left merkin, and stagger right merkins. (ie Round 1 bear crawl in circle, Q halt, first pax does 10 merkins, pax plank until all pax have completed 10 merkins....begin bear crawling again for Round 2, Q halt, first pax does 10 diamond merkins, pax plank until all pax have com pleted 10 diamond merkins....etc.)

Submit a Exercise

This form is no longer active.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.