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.)


Lay on your 6 with your arms and legs spread out to resemble a X. Start the move with a V up with right arm touching left shin, down then V up again with left arm touching right shin. The opposite arm and leg stay down. That's one rep. Bonus: raise arms and legs 6" off the ground and start the move from there, keeping down arm and leg at 6" while performing the V up.

Submit a Exercise

We are reviewing the Exicon and Lexicon Submission. We will turn it all back on again sometime in the future. For now, consider starting a local region version.