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.)


4 count hybrid of Rosalita- Flutter Kick. Start with legs at 45 degree angle. Count 1 and 2 are the Rosalita with Counts 3 and 4 going directly into the flutter kick.

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This form is no longer active.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.