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Black Jack

Start on the sideline of a football field. Perform 1 Merkin - run to other sideline - perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 - BLACK JACK!

Black Snake

Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.

Blades of Steel

Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.


Similar to an Al Gore, Pax are in Air Chair position and grab the handlebars of their Segway. Pax bend at the knees - left, forward, right, back is 1 count (Kodiak style)

Created By:

Mall Cop

  • Legs
  • Mary
  • Warm-Up

Block a Dock

Where applicable with a loading dock. Place Cinder block at your feet close to the dock. Pickup the block set it on the dock and put it back down.

Block Burners

Best done with 12x12 Deck Blocks. Push deck block across a parking lot for about 40 yards. Do 11 Big boys with block. Push block back to start and do 1 Incline Merkin on the block. Repeat but drop 1 big boy each trip and add 1 merkin until you hit 13.

Block Webbs

A Jack Webb using a concrete block incline merkin & a block press instead of an air press.


Burpees with cinder blocks. With your cinder block drop down and do a Merkin on the cinder block. Return to the standing position and press the cinder block above your head to complete one rep.


A #Routine done with concrete blocks.  Invented by some ancient Greek probably, but popularized @TangoDelta, who is kinda sorta a modern-day Greek.


PAX, in a circle, hold standard 8x8x16 concrete blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Works both clockwise and counterclockwise. A modified version of a PAX favorite, Guantanamo.

Blue Falcon

Pax is divided into two teams teams have 30 sec to come up with a plan then each team has 3 min (how ever log Q decided) to do their own workout at the end of the workout you trade workouts and the other team has 3 min to complete the other teams workout. This can be done single or multiple rounds at the end of each round loser has a punishment (20 burpees) or something like that if both teams complete the excersies it can be a tie. Or since this is America first one to complete others workout plan wins.

Boat / Canoe

The Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat or Canoe.

Bobby Hurley

When one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.

Bodies Hit the Floor

This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says "Let The Bodies Hit The Floor" do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.

  • Music
  • Routine

Body Bag Builders

This is a 10-count exercise. Perform 8-ct Body Builder but *insert 2-ct (right knee/left knee) Mountain Climber* after 2-ct Plank Jack but before 2-ct Merkin portion...'voila'..."8-ct Body Builder" but worse; hence, the body bag reference.

Body Builders

Essentially this is an 8 count Burpee, with a plank-jack added. (1) Squat down, (2) legs out, (3) down part of Merkin, (4) up part of Merkin, (5) out part of plank-jack, (6) in part of plank-jack, (7) feet to hands, and (8) stand up. Extra credit (and why wouldn't we?) is to jump and clap overhead.

Bohemian rhapsody

Slow Freddy Mercury with a 5 second hold on each side each side single count finishing with Freddy Mercury’s IC

  • Cardio

Bojangles Biscuit

On a typical 400 meter track, sprint straights and mosey corners, each lap can add 10 blueberries (burpees) if want a blueberry biscuit

Bolt 45s

As in Usain Bolt Olympic runner. The Colt 45s of legs. Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats or jump squats.

Created By:

Katniss F3 Lexington/ F3 Snakepit

  • Legs

Bone The Fish

Find a parking lot with spaces "facing" each other and without concrete "stops". Start on the first set of lines by shuffle right, sprint up to the next line, shuffle left. Rinse and repeat for 4 lines then switch to karaoke for 4 lines, then back pedal/sprint for 4 lines. Repeat a few times to get the blood flowing

Bonnie Blairs

Jumping Lunges. Yes, it's really that simple.

Boo Boo Bear Crawl

Similar to Bear Crawl but with either leg held off the ground all the time so the back leg has to basically hop forward.

Booyah! Merkin

In honor of the late great Stuart Scott, who no doubt would have been an F3 Dash pax, had F3 been in Chapel HIll decades ago. 2 pax plank facing each other perform merkin in unison and on up move reach out and tap right hand to partner's left shoulder, repeat merkin in unison with left hand tap to partner's shoulder to complete one rep. Each up move accompanied by a spirited BOOYAH!


Burpee, One-Legged Burpee, Plank Jack, One-Legged Burpee (other leg) - call this OYO for 10 reps.

Bottom Feeders

Any set of exercises where the pax travel back and forth and the traveling portion is limited to bear crawls, crab walks or other height-restricted method. (The exercises on either end do not need to be ground-based) - Examples: 7s 11s, 21s, suicides, pyramids, etc...