OLD EXICON
This exicon has been replaced by codex.f3nation.com. This version will be kept around momentarily in case any content was not successfully migrated. Please to not share this link or use this content.
Navy Seal Burpee
This is a classic exercise that can be worked into any THANG you might have in mind (or even a warmup or MARY). The Navy Seal burpee (or Seal Burpee) is a standard burpee but on the down you are executing a sequence of three merkins where on the first two, execute a knee-tuck on the up.
Flamingo Merkins
Bend at the waist, fingers touching your toes. Walk your hands out to a plank position while keeping one leg raised in the air. Perform a merkin, then walk your hands back, lowering your leg to the ground and touching your toes again. Stand upright and repeat the movement with the other leg for 1 rep. Rinse and repeat. Reps are determined by the Q.
Inchworm Blockees
With a Cindy (coupon), bend at the waist and place the Cindy on the ground a foot or two in front of you. Perform a blockee (a burpee using the Cindy followed by a thruster with the Cindy). Rinse and repeat. The distance is determined by the Q.
Frog Squats
With your hands on a horizontally flat Cindy (coupon), position your body as if you were about to Bear Crawl or Murder Bunny, but stay in place and perform a squat. Higher rep count leads to a burner of a leg exercise!