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 W.A.S.H.

Werkins (50, preferably hand-release). American Hammers (100). Step-Ups (150). Hip Thrusts (200). Done OYO or in pairs (with one partner running - either laps or designated sprints - while the other does exercise, then switch as needed until exercises completed).

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This form is no longer active.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.