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AKA Upstate Boxcutter. This ab exercise starts on your 6 with legs together 6 inches, out like a Dolly for 1, up for 2, back together for 3, and down without touching the ground for count. Can also be reversed from 6 inches, feet up together, feet out, down, back together at 6 inches for count. Feet are moving in a square motion.

Breakdancer Merkin

Begin in plank and perform the down part of a merkin. On the up, raise the right arm and come into a side plank, kicking your left leg in front of your body. Rotate back to plank and repeat on the other side. Can be done in (slow) cadence: 1) down; 2) right arm up, left leg through; 3) down; 4) left arm up, right leg through.

Brick by Brick Shuttlerun (BBBS)

BBBS – Brick by Brick Shuttle Run (Burpee Big Boy Sit-ups)<br /> <br /> PAX number off 1s&2s and form two lines 10 yards apart (3 parking spaces at today’s AO). First PAX from Group 1 does the shuttle run by picking up a brick at the other groups line, returns brick to his line, then retrieves the second brick, then returns brick to his starting spot. Remaining PAX are meanwhile in plank position or crab hold awaiting their turn and rotate between the two positions. After PAX completes the shuttle run, he proceeds to perform:<br /> <br /> R1: 15 Burpees, then falls in line in either plank or crab hold<br /> R2: 15 BBs, falls in line<br /> R3: 10 Burpees, fall in line<br /> R4: 10 BBs, fall in line<br /> R5: 5 Burpees, fall in line<br /> R6: 5 BBs, fall in line


It's a wheelbarrow with 2 pax except the pax crawling on his hands also has to "walk" with a brick in each hand.


Any workout including predominant use of bricks/blocks as weight or resistance. Inspired by the third official workout of F3 Cleveland.

Bridge of Hate

The bridge of hate is the exact opposite of the tunnel of love. The pax form a line by laying on there back shoulder to shoulder. One pax will then be lifted and passed down the line of the pax that are laying on the ground. When the pax that was being passed down the line gets to the front he lays next to the last man and the man at the rear of the line then gets passed down, so forth and so on. Just like an inverted tunnel of love. Exercise can be done for distance or turns. Q's choice.

Bridge over the Nest

Both partners start at the base of a bridge or hill. Partner 1 starts bear crawling over the bridge while Partner 2 completes 10 squats, 10 merkins, and 10 LBCs. Partner 2 then runs to the opposite side of the bridge and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises, runs across to the other side, and runs back to Partner 2. Repeato back and forth across the bridge until time runs out or the PAX start a mutiny against the Q for excessive cardio. Swap bear crawls for lunges, crab walks, inch worms, etc. after each round as desired.

Broad Jump Burpee

Combination of burpee with a broad jump forward at end of burpee.

Broken Wheelbarrow

Similar to a wheelbarrow. Partner one walking on ground with hands while partner two is holding only one leg, with the other leg free of held leg. This demands dramatically more core stability. This has been referred to as the Broken Spirit.


Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Bruce Lee

An super set consisting of 6 ab exercises: 1. Hammer, 2. Leg raises, 3. LBC's, 4. Heel Touches, 5. Crunchy Frog, 6. 100's. 20 reps, 3 sets. 30 seconds rest between each set. work up to 90 reps, 7 sets: Bruce Lee's work out.

Bucket Brigade

Works best with 4 - 8 men. Line up at top of stairs (or large hill). One man on each stair shoulder-to-shoulder. Man on highest stair passes heavy object (i.e. 60lb sandbag, cinderblock, etc) down to next man, who passes it along the line. Once you hand off object, run down stairs to end of the line to receive object again. Once at bottom of stairs, repeat going back up.

Bucket Brigade Lunge

With Rock or other coupon in hand, backwards lunge and twist towards front leg. Alternate legs and in a bucket brigade.

Bulgarian Squats

AKA Bulgarian Split Squats - a version of a single-leg squat where the back leg is elevated such as on a bench or another guy's back

Created By:


  • Legs

Burp & Groin

Like the Burp & Merk, but do ascending Groiners 1-10 after the merkin part of the burpee.

Burp & Merk

Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 5 if you’re a girl or 10 if you’re a man, pyramid all the way back down to one if you’re an F3 Man!! Hooah!

Burp Back Mountain

A punishing full body exercise begins by locating a nice-sized hill. The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.


Standard Burpee done (typically under monkey bars) where you do the Burpee, then when you jump you grab the monkey bar and go straight into a pull up. Rinse repeat.


A multi-step, full-body exercise in which you move from standing to push-up to squat to jump. Best seen in F3 TV example.

Burpee Dans

This exercise is OYO. Line up across field/parking lot. Perform 1 Burpee : 4 lunges forward until you reach other side of parking lot. Turn around, perform 2 burpees : 4 lunges back to starting position. Rinse and repeat as necessary increasing burpees by 1. Pick up the six or plank until all PAX finish.

Burpee Mile

48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4.


A low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps.


Consists of rapid step ups on a curb for at least a minute, then 30 second rest, then another minute, etc. (like rounds of boxing…how many rounds the Q wants to bring it). At least 3, with a "Ding, ding"

Created By:

Cold-Cut (Double Respect)

  • Legs


Short for Corner to Corner, running short, fast distances to a corner or designated spot, where the #SugarRays pick up a plank to wait for the #Six.


Aka In Cadence. Exercises done on command of the Q, in rhythm. Example is Q shouting "1, 2, 3, 1" as a four-count cadence.