Name	Description	Type	Varient of	Requires 2 PAX or more	Notes and Tag words	Video Link
7	11s little brother. Pick 2 exercises (for example, Burpees and Squats) and define a distance (e.g. parking lot or ends of a field). Start with 6 Burpees on one end, run to the other side for 1 Squat. Back for 5 Burpees and other side for 2 Squats. Each round the total is 7. Continue till 1 and 6.	General Routine	11s	No
11s	Pick 2 exercises (for example, Merkins and LBCs) and define a distance (e.g. parking lot or ends of a field). Start with 10 Merkins on one end, run to the other side for 1 LBC. Back for 9 Merkins and otherside for 2 LBCs. Each round the total is 11. Continue till 1 and 10. That’s 55 total of each exercise. You can also modify the run with other movements, such as running backwards, bear crawls, broad jumps etc. Also, can add a toll – some exercise (such as 1-5 burpees) done half-way on the run.	General Routine	11s	No
1st & 10	100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.	Combination		No	Football field
21s	In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.	Combination		Yes		https://www.youtube.com/watch?v=GvSsKaRjcLg
4 x 4s	Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat. Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise.	Single Exercise		No		https://www.youtube.com/watch?v=04ENpl4y1eo
7 of Diamonds	Performed on a large diamond (i.e. a square); Usually the outside of a baseball field, but any large area will work. For the first round, do 7 reps of the same exercise at each of the 4 corners, with a pre-determined movement (e.g., mosey, sprint, bear crawls) between corners. 2nd round will have a different exercise of 14 reps in each corner. 3rd round 21 reps at each corner, 4th round 28 reps and then going back down to 7 reps on the 7th round. The specific exercises and movements are Q’s choice. Also, Q can decide if done OYO (waiting for the 6 on the 7th round only) or regroup every round.	General Routine		No
Abe Vigoda	A variation on the Windmill, which is peformed much more slowly and with more stretching (aka “Old Man Style”). Usually peformed in Warm-a-rama.	Single Exercise	Windmill	No	Warmup	https://www.youtube.com/watch?v=OO4YDw_7r1k
Absolution	An 8-count cadence exercises that is a combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack. An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand). Smart Q’s will introduce this with the cadence, but then instruct PAX to do sets of 15-30 OYO (as the Q will suffer too and should avoid giving the impression of weakness to the PAX, lest he suffer insufferable mumble chatter).	Single Exercise		No	Best done in mulch, dirt or at edge of grass and asphalt/concrete so hands/elbows can be on grass while feet have traction.	https://www.youtube.com/watch?v=RXUk8NVx-8g
Abyss Merkin	Perform merkins on two parallel benches, right hand and foot on one bench, and left hand and foot on the other bench, letting your body lower into the space between the benches as far a possible. Works best if done slowly, holding at the lowest point and imagining a bottomless abyss below you. An alternate setup is to place your feet on a curb or a bench and each hand on a cinder block.	Single Exercise	Merkin	No	Bench\Ledge, Cinder
Aiken Legs	Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeated as many times as you can.	Combination		No
Air Drama	A continuation of the Johnny Drama, adding an Air (Bodyweight) Squat. Begin from a standing position, move hips back and lower the torso to “sit” as deeply as possible while maintaining an upright position, upon returning to a full standing position, execute a calf raise. Can also be done as a negative calf raise by standing on a stair or curb.	Single Exercise	Calf Raise, Squat	No		https://www.youtube.com/watch?v=JZN8kPqFAKc
Air Squared	Air chair (People’s Chair without the wall) combined with air claps in cadence.	Single Exercise	Overhead claps	No		https://www.youtube.com/watch?v=vPDm1ler5lQ
Al Gore	Pretend to hug a tree from the squat position. Hold until the Q says to stop. Sometimes used to wait for all PAX to complete another exercise instead of planking.	Single Exercise		No
Alabama Ass-Kickers	aka Ass-kickers. Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.	Single Exercise	Alabama Ass-Kickers	No		https://www.youtube.com/watch?v=M9Q5oIaSaRo
ALARM	A-L-A-R-M. Stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise. An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples (e.g. ALARM 1 = Shoulder Press, Lunge, LBC, Run, Merkin; ALARM 2 = Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkins, Makhtar N’Diayes, ALARM 3 = Burpees, Jump Squat, Mountain Climbers, Rockette Hillbillies, Pattycake Merkins)	General Routine		No
Alarm Clock	A good Burpee modification for PAX with shoulder injuries. Instead of dropping face forward for a merkin, you lay down and then get up. You can use your hands (it’s not a Turkish Get Up). Don’t forget the jump at the end.	Single Exercise		No		https://www.youtube.com/watch?v=s61-KcIPW24
Albatross Wings	Based on Bat Wings, but much worse. A series of arm exercises done In Candance without lowering hands in between. Forward Arm Circles, Backwards Arm Circles, Seal claps, Overhead claps, Moroccan Night Club, Cherry Pickers, Mike Tyson’s, Chinooks, Front Raises, Overhead Press, Albatross (flapping wings), and finish with 45 degree angle hold.	Combination	Bat Wings	No
Alligator Merkin	Walking Merkin. Alternate stepping hands forward on successive merkin reps. You know…like an alligator walks, but with merkins.	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=scdCilYJh-Y
Alphabet (or ABCs)	On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.	Single Exercise		No	Mary
Alternating Shoulder Taps	From the Merkin position, alternate touching your left hand to right shoulder and right hand to left shoulder. IC or OYO.	Single Exercise		No
Alternating Side Squats	Start with feet together. Step one leg out to the side and do a squat, returning legs together at the top. Repeat on other side. Usually done in slow cadence so 1 rep is a squat on each side.	Single Exercise	Squat	No		https://www.youtube.com/watch?v=bXLK1_4wCnQ
American Hammers	Sit on your 6. Legs bent in the air (crossing ankles is easier, uncross them for a harder variation). Hold your fist in the other hand and twist your body to touch the ground on one side, then the other. That’s a 2 count move. A more appropriate name for the former Russian Twist. Rocky did beat the Russian in the movie. Sounds tougher too…	Single Exercise		No	Mary	https://www.youtube.com/watch?v=Kz5iZOqQslo
AMRAP	As Many Reps As Possible, usually done with a timer or to failure.	General Routine		No
Angle Grinder	Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count: 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=Nz9ZiceqSsU
Annie	This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm. Q makes the call on time or repetitions.	Single Exercise		No
Annie Merkins	Similar to Annie, but with a merkin. Start at high plank position. 1. make a circle with one hand 2. make a circle with other hand 3. down 4. up	Single Exercise	Merkin, Annie	No
Apollo Creed Burpee	Remember the scene from Rocky 3 with Apollo and Rocky doing one-armed push-ups? That’s right, a one-armed Burpee!	Single Exercise	Burpee	No
Apolo Anton Oh No!	A speed skater movement (full leg kick behind is encouraged) holding a rock and moving it side to side, done in cadence.	Single Exercise		No	Coupon	https://www.youtube.com/watch?v=4tFnPeALL4s
Apolo Ohno	Speed Skater style side hops	Single Exercise	Apolo Ohno	No		https://www.youtube.com/watch?v=j2RcpcwLZPQ
Apple Turnover	Best done on a parking lot or a set of cones evenly placed in a row. PAX would do a bear crawl for a certain length, 3 Lines in a parking lot or to the first cone. PAX would then flip to the crab walk for a designated length, 3 more lines or to the 2nd cone, Back to the bear crawl for a distance, flip crab walk for a distance etc… Length is determined by the lines in the parking lot or how many cones the Q has. Great for slowing PAX down that likes to run. Q can make it a Hot Apple Turnover by adding Crawl Bear to the mix.	Combination		No
Ascending Curb Crawl	Locate PAX on quite curbed street. Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, continue to 13. Jack Webb’s promiscuous cousin.	Combination		No	Curb
Ascending Testicles	Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you’re tough enough. Or hold in BTTW pose.	Combination		No	Wall
ATMs	All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.	Combination		No
Aussie Burpees	A groiner with a small hop. Popularized by the very-soon-to-be-eclipsed May 8, 2018 Guiness World Record holder for the most burpees done in 60 minutes by a female. “According to the folks at Guinness World Records, the start position is with hands and feet on the ground in a plank; all Elizabeth Llorente, 37, had to do when she got to the jump position was remove her hands and feet from the ground. So the personal trainer gives a little froglike hop rather than standing up and doing a full jump with arms to the sky; she also skips the pushup element.” Can be substituted for 10 counts or stargazers when PAX could use a breather	Single Exercise	Burpee	No
Austin Ass-kickers	Same as Alabama Ass Kicker with one exception: if your left leg is extended also extend your right arm (and if your right leg is extended also extend your left arm).	Single Exercise	Alabama Ass-Kickers	No
Australian Mountain Climber	Get into the BTTW position and do a mountain climber, typically in cadence. Aka Aussie Mountain Climber	Single Exercise	Mountain Climber	No		https://www.youtube.com/watch?v=RBXs9tJ9fyc
Australian Snow Angels	Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin “Snow Angel” making motion in a 4 count cadence. A real crowd pleaser, especially in the rain.	Single Exercise		No		https://www.youtube.com/watch?v=dBzU0Hmu3Y4
AYG	All you got. Usually used for routines, runs or instead of moseying.	Movement	Run	No
B.O.M.B.S.	A combination of 5 exercises – Burpees, Overhead Claps, Merkins, Big boy situps and Sqauts. Can be done individually or as a partner exercises (such as Dora). Exact counts are up to the Q. For example, can be 10 each or 5-10-15-20-25.	Combination		No
Back Plank	Same as plank except facing upwards with arms behind the body and on heels.	Single Exercise		No
Backscrachers	Lay on your back with knees bent, feet on the ground. Alternate touching your left heel and right heel (moving torso and hands, not legs)	Single Exercise		No		https://www.youtube.com/watch?v=rpjtxe3h4pw
Backwards Lunge	4-count cadence exercise. Bring left foot backwards and bend left knee to almost touch the ground. Bring leg back to place and flapjack with the other leg	Single Exercise	Lunge	No
Ballerinas – Toe Squats	In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort). With control, straighten the legs all the way back up to standing while balancing on the toes. Can be completed with arms straight out for balance or with hands clasped behind head. Best performed either in a slow cadence or OYO.	Single Exercise	Squat	No		https://www.youtube.com/watch?v=eDIOcvLeFpg
Balls to the Wall	Aka BTTW. Standing upside down on your hands with your feet above your head facing any type of structure that will support your body. As close to the wall as you can as the name implies.	Single Exercise		No	Wall	https://www.youtube.com/watch?v=1OjiaAzDUi0
Baryshnikov Squats	Legs rotated out to the sides, hips opened, heels raised, then squat.	Single Exercise	Squat	No		https://www.youtube.com/watch?v=_eV69RUrjJE
Baryshnikovs	4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs.	Single Exercise	Lunge	No
Bat Wings	Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men.	Combination	Bat Wings	No		https://www.youtube.com/watch?v=KFF6dKL9MTk
Bataan Death March	AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.	Combination	Catch me if you can	Yes
Bay City Scissors	Alternating scissor kicks done in an 8-count. On your back start with your legs at a 45-degree angle. Alternate legs for a vertical 4-count scissor; 1-right leg up/ left leg down, 2-left leg up/ right leg down, 3-right leg up/ left leg down, 4-left leg up/ right leg down. Counts 5-8 are parallel to the ground; 5- right leg over left leg, 6- left over right, 7-right over left, 8-left over right. That’s ONE. A real crowd pleaser at the end of your AB workout.	Single Exercise		No
Bear Brawl	Like a Football sled during two-a-days, Pax 1 assumes the Bear Crawl position while Pax 2 provides resistance to Pax 1’s shoulders and resists their forward progress for a pre-determined distance. Then FlapJack. Another advantage of this exercise is that P2 can provide encouragement/motivation into P1’s ear directly. MumbleChatter rises as resistance increases reciprocally. As developed in F3Nolensville.	Single Exercise	Bear Crawl	Yes
Bear Crawl	Walk on ground with both hands and feet, like a bear.	Movement	Bear Crawl	No		https://www.youtube.com/watch?v=l12vz6FmZtQ
Bear Crawl 360	Perform Bear Crawl while rotating 360 degrees the entire time. Can be performed clockwise or counter-clockwise.	Single Exercise	Bear Crawl	No
Bear Crawl Burpee	As bad as it sounds. After performing the Merkin portion of the Burpee, Bear Crawl forward 4 steps and then jump back up.	Single Exercise	Bear Crawl, Burpee	No		https://www.youtube.com/watch?v=mK8W3uccb8c
Bear Crawl Inch Worm	PAX lines up head to to feet in plank position. The man in the back of the line bear crawls to front of the line and yells front and next man does the same thing until whole PAX has done it.	Movement	Bear Crawl	Yes
Bear Crawl Merkin	4ct exercise. Start in bear crawl. 3 count crawl with the 4th being the merkin. Hands should be staggered during merkin and if done correctly will result in each hand being staggered forward on opposing reps.	Single Exercise	Merkin, Bear Crawl	No
Bear Crawl Ring of Fire	Combines exercises we have all come to love/hate. Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. The suck factor greatly increases the more pax you have (longer planks). Do as many rounds as time permits, or really until Q is smoked. Best when combined with a mucho chesto variation. 5 rounds of bear crawls in circle formation, 10x each of merkins, diamond merkins, werkins, stagger left merkin, and stagger right merkins. (ie Round 1 bear crawl in circle, Q halt, first pax does 10 merkins, pax plank until all pax have completed 10 merkins….begin bear crawling again for Round 2, Q halt, first pax does 10 diamond merkins, pax plank until all pax have com pleted 10 diamond merkins….etc.)	Combination		Yes
Bear Crawl Snake	Similar to Bear Crawl Inch Worm, but adds a weave. PAX line up head to feet in plank position. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next man does the same thing until all PAX have completed. Repeato as necessary.	Movement	Bear Crawl	Yes
Bears & Blocks	Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.	Movement	Bear Crawl	No	Coupon
Bearway to Heaven	A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length. Ideally the lengths and number of burpees should be such that the entire exercise takes the full 8:01 time of “Stairway to Heaven”.	Combination		No
Belching	Pax lays flat on then ground in a line, Q says go. Everyone hops up similar to recovering from a burpee, and sprints 5 – 10 steps, then dives down flat on the ground remaining in line. Essentially, you’re advancing the field without the enemy fire being able to smoke you. Go hard, go quick. After getting to your resting place, complete upper, and core routines, then do a different upper, core routine, then belch back to the starting point, mission accomplished. Best on grassy fields in the gloom with some morning dew, some dives have slides, one must reverse low crawl to get back to the line or forward low crawl to advance to the line.	General Routine		Yes
Bench Press	On your back. Hold a cinder block close to your chest and push up, extending arms. Bring back down. That’s 1.	Single Exercise		No	Coupon
Bend Over Rows	With a coupon, bend down at the waist and keeping your back straight. Arm dangling down with the coupon. Bring coupon close to chest and lower it down. Rinse and repeat.	Single Exercise		No	Coupon
Berkins	Doing merkins using bricks, best when including squats and jumpups.	Single Exercise	Merkin	No	Coupon
Bernie Sanders	Running Backwards. For maximum pain run backwards uphill. You’ll find the quads you never had and all the while feeling the BERN.	Movement	Run	No
Big Bang	PAX form small circle, everyone in a plank, shoulder-to-shoulder. Place headlamp in the center. Q calls out a number and exercise. For example, “10 burpees,” means PAX stand up in an explosion of energy, run directly away from center of circle 10 yards/paces and do 10 burpees, then run back to the center and plank for the 6. Each PAX must find their own route away from the center of circle. Obstacles–ditches, trees, pits–are encouraged, but next round can’t start until all PAX accounted for. Generally performed in increasing counts (10 paces/reps, 20 paces/reps, 30 paces/reps, 40 paces/reps, 50 paces/reps) representing the ever-expanding universe.	General Routine		Yes
Big Boy Sit-up	A.K.A BBSU. A Standard sit up. Starting on your six with legs bent and hands straight behind you touching the groud. First movement is to sit up, without raising your ass off the ground and hands touching feet (or trying to). Second movement is back down. Can be done in cadance (up-down-up-down) or on Q’s call.	Single Exercise	Big Boy	No	Mary
Big O	Sit on the very edge of a bench or a wall, feet together. Make big O’s with your feet. Hands out to the side or gripping ledge.	Single Exercise		No	Bench\Ledge
Big Sexy	Any combination of Pickle Pounders, Boss Tweeds and Monkey Humpers. These can be done single count or in cadence, Q’s choice. Best done by a busy road to try and get a driver to honk at you. Disclaimer must always be given before doing this exercise. “You may never look another PAX member in the eye during this exercise.”	Combination		No
Billy Madison	Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. For best effects, perform routine on school grounds. Begin with a loop (ideally single-file line leader style) to simulate the grade, followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades. Great for mumble chatter and telling of high school victories. Celebrate graduation with snack packs for all!	General Routine		No
Birth Canal	Big Boy Sit-up done with legs open. In the up position go deep and try to touch the ground between your legs	Single Exercise	Big Boy	No
Bizarro	Bizzaro is Superman’s Doppelganger (aka the “negative Superman”), from DC comics. The exercise involves pulsing in and out of the Superman position over the lip of a skate bowl/pool (picnic table, ledge, whatever) so that the legs actually go negative.	Single Exercise	Superman	No	Bench\Ledge	https://www.youtube.com/watch?v=7Zk3-c7wPsI
Black Jack	Similar to 11s, but always adds up to 21 – BLACK JACK! Pick 2 exercises (for example, Merkins and LBCs) and define a distance (e.g. parking lot or ends of a field). Start with 20 Merkins on one end, run to the other side for 1 LBC. Back for 19 Merkins and other side for 2 LBCs. Continue till 1 and 20. That’s 210 total of each exercise.	General Routine	11s	No
Black Snake	Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.	Movement	Indian Run	Yes
BLIMPS	A combination of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks and Squats. Often done as 5 burpees, 10 lunges (each leg)… and 30 Squats, but the exact counts are up to the Q	Combination	BLIMPS	No
Block Webbs	A Jack Webb using a concrete block incline merkin & a block press instead of an air press.	Combination	Jack Webbs	No	Coupon
Blockee	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.	Single Exercise	Burpee	No	Coupon	https://www.youtube.com/watch?v=ChWzrJ4BpEQ
Blocktanamo	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.	Combination	Guantanamo	Yes	Coupon
Board of Pain	A board with a long list of exercises to be done OYO or as a Dora.	General Routine		No	Board of Pain
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.	Single Exercise		No	Mary	https://www.youtube.com/watch?v=bx5Sr2DaaAQ
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.	Single Exercise	Jump Squat	No
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.	Combination	Musical	No		https://www.youtube.com/watch?v=04F4xlWSFh0
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.	Single Exercise	Burpee	No
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.	Single Exercise	Burpee	No		https://www.youtube.com/watch?v=tchbusf8M1k
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	Combination		No	Track
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.	Combination		No
Bonnie Blairs	Jumping Lunges. Yes, it’s really that simple.	Single Exercise	Lunge	No
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.	Movement	Bear Crawl	No		https://www.youtube.com/watch?v=y2Sz5-Q-V-c
Booyah! Merkin	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!	Single Exercise	Merkin	Yes
BOPO	Burpee, One-Legged Burpee, Plank Jack, One-Legged Burpee (other leg) – call this OYO for 10 reps.	Combination		No		https://www.youtube.com/watch?v=8mNzUHN4Jos
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…	General Routine		No
Box Cutter	Starting position is on your six holding feet 6″ above ground. In cadence – 1. bring both legs up, 2. open legs wide (keep them straight!), 3. Bring them down, still separated, 4. Bring back to starting position. Can also be done in reverse (open, raise, close, lower)	Single Exercise		No	Mary
Box Jump	Jump up with both feet onto a bench or low wall	Single Exercise	Box Jump	No	Bench\Ledge
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.	Single Exercise		No	Mary
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.	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=AeP2v2C_oWQ
Brickbarrow	It’s a wheelbarrow with 2 pax except the pax crawling on his hands also has to “walk” with a brick in each hand.	Movement	Wheelbarrow	Yes	Coupon
Bridge	On your six and propped on your elbows. Bring your hips up and down.	Single Exercise	Bridge	No
Bring Sally Up	Q plays the song “Flower” by Moby (Gone in 60 seconds soundtrack). Start with your chest on the ground, and enjoy it because your chest shouldn’t touch the ground again until the song is over. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep. It’s only 31 little reps in 3:30. Scale this workout to your fitness level: If you are fatigued, modify the ‘mericans by either doing chest to ground at the bottom, or take no shame and use your knees. Here’s a tip to complete it, position hands between shoulders and chest and close to the body, much less stress on the shoulders. This can be modified to about any move; squats, curls, planks or even pull-ups if you are absolutely insane.	Combination	Musical	No		http://www.youtube.com/watch?v=6A2V9Bu80J4
Broad Jump	From a standing position simply jump forward as far as you can	Movement		No
Broad Jump Burpee	Combination of burpee with a broad jump forward at end of burpee.	Single Exercise	Burpee	No		https://www.youtube.com/watch?v=VcRrK71KZGc
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.	Movement	Wheelbarrow	Yes
Bropee	Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.	Single Exercise	Burpee	Yes
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.	Combination		Yes	Stairs, Hill, Coupon
Bulgarian ball busters	Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.	Single Exercise	Lunge	No
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	Single Exercise	Squat	No
Bunny Humpers	The Bunny Humper is completed by performing a Murder Bunny and while the coupon is between your feet and your hands are still on the coupon, perform a monkey humper	Single Exercise		No	Coupon
Burp & Groin	Like the Burp & Merk, but do ascending Groiners 1-10 after the merkin part of the burpee.	Combination		No
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 your a girl or 10 if your a man, pyramid all the way back down to one if your an F3 Man!! Hooah!	Combination		No
Burp-ups	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.	Single Exercise	Burpee	No	Monkey\Pull Up Bars
Burpee	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.	Single Exercise	Burpee	No		https://www.youtube.com/watch?v=pigxkB5k6io
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.	Combination		No
Burpee Mile	48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4.	Combination		No
Butkus	Consists of rapid step ups on a curb for at least a minute, then 30 second rest, then another minute, etc. (like a round of boxing…how many rounds the Q wants to bring it)	Combination		No	Curb
Butterfly Situps	A BBSU variation where the soles of your feet are touching each other and knees are wide out	Single Exercise	Big Boy	No
Cadence	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.	General Routine		No
Calf Raises	Best done on a stair or a curb. PAX may need a pole or handrail for balance. Stand on the ball of your feet and bring your heels up, then back down. Rinse and repeat. Stairs and curb maximize the effect as the heels can go lower.	Single Exercise	Calf Raises	No	Stair, Curb
Captain Therkin	Captain Thor modified with 5 merkins between each set. 1:4, 5x merkin, 2:8, 5x merkin, 3:12, 5x merkin, etc.	Combination		No
Captain Thor	An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.	Combination		No
Carioca	Running while crossing left foot over right and twisting at the hips, reverse – like the DBs do in the NFL. Often mistaken for Karaoke.	Movement	Run	No
Carolina Dry Docks	Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six. Also called Stone Mountain in some regions	Single Exercise	Carolina Dry Docks	No		https://www.youtube.com/watch?v=KwJPq0SP9sQ
Catalina Wine Mixer	Starting in plank position, go down onto each arm into a low plank. Last arm down becomes the first one to go back up into a plank. Then do a merkin. That’s 1. For extra pain start the plank with hands on a bench or low wall.	Single Exercise		No	Bench\Ledge
Catch Me If You Can	Two partners. Partner 1 performs 5 Burpees (or 10 Diamond Merkins or X Number of Whatever the Q says), and then sprints to catch the Partner 2, who has been running backwards. Repeato until Q says stop or track lap is complete. Also, instead of running backwards any slow movement will do – bear crawl, lunge walk, rifle carry or farmer carry a heavy coupon, etc.	General Routine		Yes
Catch Us If You Can	Three partners. Partner A partner carries Partner B. Partner C performs 5 Burpees (or 10 Diamond Merkins or X Number of Whatever the Q says), and then sprints to catch the pair. Partner C then partner carries Partner A. Partner B performs the called number of the called exercise and then sprints to catch the pair. Partner B then partner carries Partner C. Partner A performs the called number of the called exercise and then sprints to catch the pair. Repeato.	General Routine		Yes
Caterpillar	PAX plank in a line, shoulder to shoulder but with 2-3 feet in between. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through over a Q-prescribed distance or until toasted.	Single Exercise		Yes
Cherry Pickers	Hold arms wide, palms facing up, thumb and forefinger tapping each other (makes you look like you’re picking cherries of the bush). After the cadence count (1-2-3-4) twitst your hands so that palms are facing down (dropping the cherries to the busket). After the cadence count twist back up and keep alternating up and down.	Single Exercise		No	Warmup
Chicken Peckers	Feet up on the Wall and hands on the ground. IC lift your hand and touch your opposite shoulder. Basically suckier shoulder taps.	Single Exercise		No	Wall
Chilly Jacks	A kissing cousin to the Plank Jack. This is a jumping jack while in the low plank position	Single Exercise	Plank Jack	No
Chinook	Overhead arm circles.	Single Exercise		No	Warmup
Chuck Norris Merkins	AKA the “Knerkin”. A tradtional Merkin but performed using the knuckles instead of the open hand.	Single Exercise	Merkin	No
Chumbaburpee	To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Great for the Warmorama, and to shut down any mumblechatter early in workout, or at any point during the workout.	Combination	Musical	No		https://www.youtube.com/watch?v=2H5uWRjFsGc
Circle Burp	PAX Circle up and start chopping feet or doing high knees. Starting with the Q and going around the circle each PAX, one by one, calls out “down” and everyone drops and does a burpee. The circle burp is complete after each PAX in the circle has called “down”. This is similar to doing Up Downs.	Combination		Yes
Circle of Pain aka COP	A circle formed for group exercises and routines during a workout.	General Routine		Yes
Clerkin	A merkin with a clap, either OYO or with a partner.	Single Exercise	Merkin	No
Cliff Hanger Arm-ups	Think of it as a cliff hanger merkin and step ups getting together and having a baby. Get with a partner and get in cliff hanger position (see cliff hanger merkin) but you want to do it on a bench or picnic table something that has a upper and lower level. Start on lower part of bench or whatever you are using. When Q says go right arm up left arm up right arm down left arm down. You get the picture. Best to do OYO and keep a good grip or this will become a face smasher.	Single Exercise		Yes	Bench\Ledge
Cliff Hanger Merkins	Cliff Hanger Merkins are performed in parking decks all across F3Nation. In order to complete the exercise you will need a partner. P1 will grab ahold of a rail or top of a wall on the perimeter of the parking garage at any level. P2 will hold P1’s legs in the air while P1 completes the required number of Merkins. Nothing more, nothing less. #Disclaimer is always necessary for this exercise.	Single Exercise	Merkin	Yes	Wall
CLIMB	C = Crab cake…L = Lunge…I = Iron Cross…M = Mountain Climber…B = Burpee. Number each exercise and ladder up through each rotation: round 1= 1C,2L,3I,4M and 5B then 2,4,6,8,10 then 3,6,9,12,15 until exhaustion sets in.	Combination		No
Clock Merkins	Find a hill and line up in plank position at 12 o’clock. 5 Merkins. Move to 3 o’clock, 5 Merkins. Move to 6, 9, or whatever Q calls out and do 5 Merkins in each position.	Combination		No	Hill
Clurpee	A burpee, with a clap merkin instead of a regular merkin.	Single Exercise	Burpee	No
Coach	The Coach – Partner up into groups of 3. Partner 1 performs a pull up and holds in the up position while partner 2 takes on the role of the Coach. It’s the Coach’s responsibility to encourage P1 to give his best effort, to push through the pain, to do whatever it takes to stay in the up position while P3 sprints around the pickle (parking lot) one time. Upon P3’s arrival P1 comes down from the pull up and gives P2 a high five for being a great coach. P1 will now sprint the pickle while P2, goes up on the bar. P3 is now the coach. This cycle continues until everyone has had a turn at all three positions. Repeat until all pax have lost their voices, arms have fallen off, or the Q is ready to move on.	Combination		Yes	Monkey\Pull Up Bars
Cockroach Resurrection	4-count ab exercise done lying down on your six and pulling your knees and arms to your chest, then rapidly extending arms and legs back out, then back in. Preferably done directly after the Dying Cockroach and with at least one extra rep.	Single Exercise		No
Colonel Trautman	Pair up and one partner runs 20 yards to the pull up bar and do 3 pull ups while the other partner does either 5 fingertip Merkins or 10 regular Merkins then hold low plank for their partner to tell them to go and do their pull ups. And you do as many sets as you can with in the time frame the Q gives you.	Combination		Yes	Monkey\Pull Up Bars
Colt 45	45 Cinder Block Curls. 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps Go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.	Combination		No	Coupon
Comfy Couch	AKA Squatty Potty. Lay a cinder on the ground and sit on it. Lift feet a bit off the ground (to ensure PAX are really sitting on it and not hovering above) and stand up. This is basically a deep sqaut that’s very difficult to cheat on. Rinse and repeat as Q calls	Single Exercise	Squat	No	Coupon
Control Freak Merkins	The Q has complete control of the merkin. His down and up. This can be as brutal as the Q wants it.	Single Exercise	Merkin	Yes
Conveyor Belt	Columns of 5-6 PAX deep (equal number per team), standing at “stations”. Each station gets an AMRAP exercise, such as Merkins, Squats or Big Boys, except one station (the first or the last) that does a specific number of reps or completes a run and then rotates the PAX between stations. For example, the PAX at the front run while the other PAX in each column do AMRAPs of something. When the runner returns they go to the end of line to the prescribe ARMRAP for that station and all other PAX moves forward. The PAX that was behind the runner becomes the runner. Another example – the PAX at the back does 10 Burpees then Bear Crawls forward toward the next PAX and takes over their station. That PAX bear crawls foward and so forth. The PAX who was at the front runs to the back of the line to begin their 10 Burpees.	General Routine		Yes
Cooler / Super Duper Cooler	For the Cooler… start with a side plank, resting on your forearm at 90 degrees. Legs are resting together. The exercise is done in four-count cadence. On 1, the top leg extends upward parallel to the body (as in “right arm high, but it’s your leg”). On 2, you’re back to original position with legs back together. On 3, tuck the top leg toward your chest. There, the need should meet the top hand around shoulder level. On 4, you’re back to original position again. Typically, Q calls out 10 on the right side, then flapjack, and perform 10 on the left. The Super Duper Cooler is the same, except you’re not resting on your forearm… you’re in full extension and supported only by your hand.	Single Exercise		No
Copperhead Lunge	In the same family as the Copperhead Squat, it is a stepped lunge with one leg at a time, go down further each count in a 4 count cadence.	Single Exercise	Lunge	No
Copperhead Squat	Regular squat but lowering body slowly on first 3 counts, then lifting up on 4 count. Good form is keeping hands on back of heads with elbows held back, weight on heels, and back kept straight.	Single Exercise	Squat	No	Warmup
Cotton-eyed Joe	Best accompanied by playing Cotton Eyed Joe by Rednex (3:14). Start with SSH to music when singing starts. When Banjo solo starts, squat low, then raise and kick leg to the left, squat low, and kick leg to the right. Alternate legs. When music changes and woman sings, switch to merkins. Rinse & Repeat: Man singing: SSH / Banjo solo: low squat kicks / Woman singing: Merkins	Combination	Musical	No		https://www.youtube.com/watch?v=mOYZaiDZ7BM
Coyote Uglys	Find a picnic table and partner up. Starting in a wheel barrow position with partner, PAX will start on the ground and step up to picnic table ‘seat’ with their hands , complete 1 Merkin, step up to top of the ‘table’ , 1 Merkin, step down to the ‘seat’, 1 Merkin, step down to the ground, 1 Merkin. That completes 1 rep. Goal is 5 reps, then switch with Partner.	Combination		Yes
CPRs	Combination of 3 Arm exercises with Cinderblocks. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = Return to starting position.	Combination		No	Coupon
Crab Cakes	Start from crab walk position, raise right hand and left leg, touch hand to knee. Return to starting position and repeat with opposite hand/leg. In cadence.	Single Exercise	Crab Cake	No	Mary
Crab Jacks	Just like plank jacks, but facing the sky. Get into crab walk position, knees bent at 90 degrees and hips towards the sky. Move thighs apart and back together. Decline CJ are when feet are uphill.	Single Exercise	Plank Jack	No
Crab vs. Bear Soccer	Preferably played on a soccer field with goals, divide into teams, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, then the teams swap roles (bear to crab and crab to bear). Goalies have to plank, and goalies must be swapped out after every goal scored. Play for as long as you want, real men play for at least 20 minutes.	Combination		Yes	Goals
Crab Walk	(Aka Jameis Winston in some parts.) Balancing on your hands and feet with your front facing the ceiling and your hips thrust upwards. Walk like a crab.	Movement		No
Crawl Bear	Same as Bear Crawl, except backwards. Totally different exercise. Often combined with Bear Crawl, as in, “Bear Crawl up and Crawl Bear back.”	Movement	Bear Crawl	No
Crawl Bear 360	Perform Crawl Bear while rotating 360 degrees the entire time. Can be performed clockwise or counter-clockwise.	Single Exercise	Bear Crawl	No
Crawl, Walk, Run	Pax meet at the center of a field (soccer or football) and split into groups of 3. From each group one pax runs to one end of the field and begins Bear Crawl toward the center. A second pax from each group runs to the other end of the field and begins Crab Walk toward the center. The third pax of each group runs to one end (doesn’t matter which really) and then proceed to run back and forth between the two PAX who are making their way to the center. When all 3 pax meet, which doesn’t have to be at the very center since it depends on their individual speeds, they shuffle roles and begin again. And then a 3rd time so that each of them will crawl, walk and run once. Can be done on a long enough hill instead of a field, with bear crawls up and crab walk down, but the Q may find himself excommunicated by other pax.	Combination		Yes
Creature Merkins	Start in an incline merkin position with feet together on the ground hand up on seat\bench. Using feet as a pivot and keeping your body straight, move your body with your hands to the right then down to the ground to perform a merkin. Then, using hands, bring yourself back up on the seat\bench and over to the left side to perform a merkin. Note: Merkins are done on the ground, not on the bench. Q’s call on how many merkins to perform on each side.	Single Exercise	Merkin	No	Bench\Ledge	https://www.youtube.com/watch?v=pRiq3cH3tIQ
Crowd Pleaser	Essentially a Merkin followed by a Groiner, but done as a pyramid. For regular men, going from 1:1 (1 Merkin and 1 Groiner) to 4:4 (4 Merkins followed by 4 Groiners) and back down to 1:1 may be a challenge, but average F3 men should go from 1:1 up to 5:5 and back down to 1:1 to truly enjoy the moment (at total of 25 reps of each). Working up to a 6:6 pyramid is an admirable goal for the Sugar Rays in the PAX… going any higher is not advised unless you have good disability insurance.	Combination		No
Crucible Merkin	Start in a wide merkin stance with hands much further out than shoulder-width. Rotate hands 90 degrees outward until they are facing away from the body. Perform a merkin.	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=OwfBMHOD-gM
Crunchy Frog	Done in cadence, in a V-like sitting position, first wrap your legs with your arms. Quickly open yourself up by moving your arms out to your sides and extending your legs out in front of you. Bring them back in. Repeato. Video here.	Single Exercise		No	Mary	https://www.youtube.com/watch?v=M6jHqPGUshM
Cupid Shuffle	Q plays Cupid Shuffle (3:52 minute song). Do as they command from Plank Position. Right=Extend right hand like you’re shoving someone to the side; Left=Same with left arm; kick=kick, alternate legs; Do the Walk=Plank Jack; Down=Merkin. EXTRA: Mountain Climbers when not doing movement	Combination	Musical	No		https://www.youtube.com/watch?v=h24_zoqu4_Q
Curb Albert	Pax in push up position alongside curb, and walk hands up and down the the curb as if they are drumming like the legendary Herb Alpert.	Single Exercise		No	Curb
Curls	Stand upright (knees should be very slightly bent) holding a coupon close to your chest. Without bending your back, lower your arms all the way down so that coupon is at waist level, then bend elbows and bring it back up toward upper chest. Rinse and repeat	Single Exercise		No	Coupon
Cusak	Exercises completed while holding/carrying a CMU or block overhead, usually in conjuction with running or walking. A la John Cusak’s character in the popular 1980s movie “Say Anything.”. Sometimes called Rifle Carry	General Routine		No	Coupon
Cut A Flip	Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until a specific number is reached, ex. 100 Merkins and 100 Big Boys; or can be used in an AMRAP scenario that is timed such as 1 Minute or waiting for partner to complete a movement.	Combination		No		https://www.youtube.com/watch?v=x6M7yhzIM80
Daft Punk	Lunge exercise performed in cadence with a cadence count that you cycle through three times (12 count move). Also sometimes know as the “around the world lunge” hence the F3 Moniker after Daft Punk’s classic “Around the World.” Right leg lunge forward (step back to center after each) / Right leg lunge sideways / Right leg lunge back / Left leg lunge back / Left leg lunge sideways / Left leg lunge forward. This completes one full Daft Punk.	Single Exercise	Lunge	No
Dancing Bears	Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground. Works great with a 4 count.	Single Exercise		No
Daniel-Son	Karate Kid crane kick position. Alternate legs in quick succession. “If do right, none can defend.”	Single Exercise		No
Dark Webbs	A series of Webb routines, meaning 1:4 till 10:40 combinations. -Merkins and air presses (the classic Jack Webb) -Squats and Lunges (Lt. Dan) -Big Boy situps and American Hammers (Captain Thor) -Burpees and SSH (Voldemort) All done without recovery in between.	Combination		No
Dead Lift	Squat done with a coupon held low, so it’s touching the ground on the down position and about waist level at the up position. Keep back straight.	Single Exercise	Squat	No	Coupon
Deck of Death	A routine done with a shuffled deck of playing cards. It can either be done with F3’s “official” deck of cards, where every card comes built-in with an exercise or with a regular deck and Q assigns each suite an exercise. For example – Spades, Ace to 10 are Merkins; Clubs Squats; Diamonds BBSU; Hearts Flatter Kicks; All Jacks are 15 Burpees; All Queens are Runs; All Kings are 25 SSH; Jokers – PAX gets to call 25 of something. For extra suck, surprise the PAX with a deck that contains only faces.	General Routine		No	Cards
Deconstructed Burpees	The perfect exercise, broken down into pieces: Jump Squats, Merkins and Groiners. For example, start with 1 of each then 2 of each all the way to 10 of each. Or – 10 of each and then 10 full Burpees.	Combination		No
Deep Sea Diver	Hip Slapper variation. Best used on steps. Plank with hands on the ground and feet on first step. Perform a pre-determined number of Hip Slappers. Go slightly back and bring your feet to the second step, repeating the Hip Slapper. Then again. Goal is to do Hip Slappers on the 5th step and then go down the pyramid back to the 1st one. Looks like a deep sea diver swimming down down down.	Combination		No	Bench\Ledge, Stairs
Derkin	Decline merkin. Legs raised or elevated so that the push-up accents the arms.	Single Exercise	Merkin	No	Bench\Ledge, Stairs	https://www.youtube.com/watch?v=a3UWiiUXH1E
Derkin N’Diayes	The other end of the rainbow of the Makhtar N’Diayes movements: From Derkin position (feet up), a 6-count exercise in which you put each foot to the ground and back into regular Derkin position, and then complete a Derkin. Increase the incline to really burn your core.	Single Exercise		No	Bench\Ledge, Stairs
Diamond Merkins	Merkin while positioning both hands directly beneath head with thumbs and forefingers touching forming what might look like a diamond between your hands.	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=hPQ77OizZoA
Dips	Done on elevated survace such as benches, low walls, or even curbs. Whille in facing upward with hands on surface and legs laying on heels, lower body to work back of arms, shoulders and core.	Single Exercise	Dips	No	Bench\Ledge
Dirty Handshake	Plank near a bench, low wall or steps. 4 count movement in which you’re bringing your right hand up, then your left hand up (you should be in Erkin position) and now bring your hands back down one by one. That’s ‘1’.	Single Exercise	Dirty Handshake	No	Bench\Ledge
Dirty Harry	Crab walk forwards or backwards. Every time a step is taken, stepping leg is extended parallel to ground before being placed back on ground. Best if done over a long distance.	Single Exercise	Crab Walk	No
Dirty Hookup	Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position). AKA London Bridge.	Single Exercise	Dirty Handshake	No	Wall
Dirty Man Maker	With a ruck, perform a man maker. Burpee with squat thruster. Except at bottom, 3 hand release merkins, at the top, 3 squat thrusters. Do not warn PAX you plan to do these, as they may incite a mutiny.	Single Exercise	Burpee	No	Coupon
DirtyMacDeuce	4 sets of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)	General Routine		No
Dive Bombers	Start at a Downward Dog position (similar to Carolina Dry Dock) and in a smooth movement go down and bring your head forward and up, to an Upward Dog position (your hands, which didn’t move, are now at your sides). Go back to starting position	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=VxRB-bE_d68
DMC	Best on a football field but can be done with any designated points or posts. From the goal line Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20, 30, 40 and 50 yardlines increasing # of merkins by 5. Duckwalk-Merkin-Reverse Bearcrawl.	Combination		No
Do-ah-diddy	Forming a single file formation in Indian run fashion, the PAX begins in a forward mosey pace. The Front Man Peels off performing a set amount of pre-determined movement (Squat, Merkin, Burpee, ect.) and Holds Plank until entirety of PAX has passed him, At which point he falls in rank taking the 6 position and announces LOUD & PROUD “6”. Front man on hearing the “6” call then continues the cycle until the Q is satisfied with the distance covered. Q can increase the “6” call from the beginning to shorten the periods between front men dropping. Be sure to not leave anyone behind and always pick up your 6!	General Routine		Yes
Dodo bird	With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height], (4) back to default. After doing these you’ll find out why the Dodo is extinct. First, never flap your wings in front of you. Second, never try to fly while holding bricks. This can be combined with the Wonder Bra to perform the Wonder Dodo. Follow 1, 2, 3 above, then (4) bring arms in to the chest, (5) shoulder press above your head, (6) bring arms back to the chest, (7) front shoulder raise, (8) back to default described above.	Single Exercise		No	Coupon
Dolly	Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.	Single Exercise		No	Mary
Donkey Kick-offs	Before the initial circle of pain, find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. Continue adding by 5’s until the PAX is dead donkey tired. Great way to start off a workout!	Combination		No	Wall
Donkey Kicks	While planking near a wall with your feet facing the wall, kick both feet up on wall above your body.	Single Exercise		No	Wall
Dora 1-2-3	Teams of 2 pax working together to reach cumulative exercise goals, usually of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 runs a pre-defined distance. Flapjack until team goal is reached. A common Dora would be 100 Merkins, 200 LBCs and 300 Squats, but the Q can change the numbers, the exercises and even the mode of movement (e.g., PAX 2 Bear crawls a short distance and sprints back).	General Routine	Dora	Yes
Dr. W	Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.	Single Exercise		No
Dragon Walk	Like the Peter Parker except you are moving forward. Resembles a Komodo Dragon walking.	Movement	Peter Parker	No		https://www.youtube.com/watch?v=qj5BHzR6zUA
Dragon Wing	A modified Bat Wings where cinder are used in each hand	Combination	Bat Wings	No	Coupon
Drill Instructors	On the Q’s command, rapidly transition through any combination of standing (“On your feet!”), holding 6″ (“On your six!”), high plank (“On your face!”), and Merkins (“Down/Up”). Speed, order, and duration are completely at the Q’s discretion, with the goal being to test the pax’s reaction time and/or keep them in an uncomfortable position (esp. 6 inches or down part of Merkin). Inspired by a certain Marine at the Spring 2016 F3 Mud Run and best executed with a gruff, barking orders style. Example: “On your face! On your six! On your face! On your six! On your feet! On your face! Down! Up! Down! Up! Down! [painful delay] Up!”	General Routine		Yes
Dry Dock Crabs	A wrestling drill aka hip heists that needed a cool F3 name. Start in Carolina Dry Dock position, bring left hand and right leg to touch each other (under the body, instead of above as done in normal crab cakes), back to starting position, flapjack. Done in cadence.	Single Exercise		No
Dubya	Grab the bar for a pull up variation. The first ‘up’ is toward your left hand, the second ‘up’ is a regular pull up to the middle, the third ‘up’ is toward your right hand. Your chin traces a Dubya (W), aye?	Single Exercise	Pull Up	No	Monkey\Pull Up Bars
Duck and Weave	Pax line up as if doing an Indian Run, except this offers more pain. The Pax start duck walking and the six runs to the front by weaving in between each Pax member. Then he joins the rest of the Pax duck walking until everyone has weaved to the front at least once or until the Q’s legs burn out.	Movement	Indian Run	Yes
Duck Walk	The duck walk is an exercise done by squatting and walking slowly, while relying on your hips, quadriceps, hamstrings and gluteal muscles for support.	Movement		No
Dumbees	Evil distant cousin of the classic burpee. Hold a 15 pound dumbbell in each hand while performing the classic burpee. The dumbells serve as bars for deeper merkins at the bottom and the added weight is a shoulder burner at the top. Any more than 15lbs is cruel and unusual punishment. 10 OYO should cause all mumblechatter to cease immediately due to oxygen depravity. If no dumbbells are available, hand sized rocks work well & add a stability factor.	Single Exercise	Burpee	No	Coupon
Dutch Skate	Half way squat with hands behind the back. Jump forward- right (45 degrees) landing on right foot, pull left foot behind right lower leg, Lh shin kisses rh calf. Left foot should not touch the ground. Jump forward-left (45 degrees), land on left foot, pull rh foot behind lh such that chin hits calf. Repeat in cadence, best done in single file. Q provides cadence. Should look like speed skaters on land.	Single Exercise		No
Dwight Howard	Standing facing a wall, jump from rest with both hands and touch as high up on the wall as possible (like Dwight Howard slapping a sticker on the backboard while dunking).	Single Exercise		No	Wall
Dying Cockroach	4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.	Single Exercise		No	Mary
E2K	aka Pretzel Crunch. On your six. Right ankle over the left knee, bring your left elbow to your right knee. Switch. Aka the oblique crunch if you take the right foot and put that on the ground.	Single Exercise		No	Mary
Eagle Wings	A modified Bat Wings where bricks are used in each hand	Combination	Bat Wings	No
El Capitan	El Capitan is a deep walking lunge going up a small hill. The lunge has the back leg straight out behind you, your front leg at 90 degrees or less – both hands go fully on the ground in merkin position on the inside of your front leg. Return to a standing position and repeat the lunge until you reach the top of the hill. Named El Capitan because it looks like you are scaling a sheer rock face.	Movement	Lunge	No	Hill
Elf on the Shelf	This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right. Named after some Elf on the Shelf mumble chatter at a workout around Christmas time.	Single Exercise		No	Coupon	https://www.youtube.com/watch?v=bUpFN7WQMCg
EMOM	Short for Every Minute On the Minute. Perform a given set of reps of an exercise in 1 minute. Finish quickly and you get to rest. When a new minute starts, repeat. A crowd pleaser is 10 Burpees EMOM for 10 Minutes (for the total of 100). Q selects the exercise and number of reps. Can even change the timing for shorter or longer intervals.	General Routine	EMOM	No	Timer
Empty Wheelbarrow	An belly up plank walk with someone holding your feet. Essentially a crabwalk with partner holding feet.	Movement	Wheelbarrow	Yes
Escalator	A set of exercises, Q’s choice, where the number of reps goes up. For example: 10 Burpees, 20 Merkins, 30 ig Boys, 40… 50…	General Routine		No
Everest	Find a set of stairs or a hill. Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeato to top. Works best with many steps or sizable hill.	Combination		No	Stairs, Hill
Failure to Launch	Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. Repeat until unable to leave the ground (usually around rep 8 or 9, depending on count speed)	Combination		No
Fairy Jack	Very quick Side Straddle Hop, where your feet only hit the ground in the middle. Usually done OYO.	Single Exercise	SSH	No
Farmer’s Carry	PAX holding a coupon in each hand (usually a cinder or a rucksack) and walks forward for a given distance	Movement		No	Coupon
Febreze	On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…). Named after “The Febreze”	Combination		No
Fiddler Crab	Perform a crab walk movement except in a sideways direction.	Single Exercise	Crab Walk	No
Field of Dreams	Created on a baseball diamond, but can be done in a field with cones. Start out by counting off by fours. 1s start at First Base (1st cone) do AMRAP Squats until relieved. 2s at Second Base (2nd cone) do AMRAP Mercans until relieved. 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved. 4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there. Continue until all Pax have done the Burpees. Q’s choice exact exercises and counts.	General Routine	Ring of Fire	Yes
Finger-tip Merkin	Just like a Merkin or a Knerkin, except you perform these on your finger-tips. Great for grip strength and preparing for obstacle races.	Single Exercise	Merkin	No
Finkle Swings	Meet the Finkle Swing, named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.	Single Exercise		No
Fire Drill	PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.	Combination		Yes
Fireman Carry	Team up and try ot match sizes. One partner carries the other on his shoulders (Fireman style) for a certain distance, then switch.	Movement	Partner Carry	Yes		https://www.youtube.com/watch?v=gI3I683Z8M0
Flat Tire	Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 40:10, switching partners as needed. This gets it name because, you will look like a wheelbarrow with a flat tire.	Combination		Yes
Flatter Kicks	On your six with hands under your back. Streight legs starting 6 inch above ground. Alternate raising legs in a scissor-like motion. Try to keep legs streight for good form.	Single Exercise	Flatter Kicks	No	Mary	https://www.youtube.com/watch?v=oB3f8Bh__Pg
Flip Flops	In basic terms, the PAX will flip a large tire, then drop down for a burpee. If solo, he will rinse and repeat. In a team, the Flip Flop can be performed like a reverse Indian Run: Flip (flip tire), Flop (burpee), then move to the back of the line, with each man taking a turn.	Single Exercise		No	Tire
Floyd Mayweather – Plank Punch	From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized. Complete in cadence and switch to other arm. Add a small dumbbell or brick for an extra challenge. Can also be completed from a Knerkin Plank position.	Single Exercise		No
Flutter kicks	Ab exercise done laying on your back. Legs off the ground, alternate kicking legs as if you’re swimming. Usually done in cadence.	Single Exercise		No	Mary
Flying Nun	Lunge walk with little baby arm circles	Movement	Lunge	No
Flying Squirrel	Burpee done where the move from standing to pushup skips the raised push-up position. Usually done with arms and legs spread out like name of exercise.	Single Exercise	Burpee	No
Flying sun gods sobriety style (AKA Nancy Kerrigans)	Flying sun gods sobriety style (AKA Nancy Kerrigans). Lean torso forward, raise one leg out to the back, reach arms out to side and do small arm circles. Count in cadence just like sun gods. Forward on one leg, then switch legs and reverse.	Single Exercise	Sun Gods	No
Forest to the Sea	Conducted on any field, parking lot or basketball court that has a halfway point. You bear crawl to the middle and crab walk the rest. The bear represents your forest and the the crab is the sea. You can throw some burpees in at the half way point to help countdown (5,4,3,2,1) and to make the exercise harder. The length is up to the Q.	Combination		No
Four Corners	Usually done on a football field or area with four corners. Run to first corner, do 10 reps. Run to 2nd, 10 more reps. Run to 3rd, 10 more. Run back to start, 10 final reps.	General Routine	Four Corners	No
Four Corners Escalator	Combination of Four Corners and an Escalator. Four exercises. 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.	General Routine	Four Corners	No
Foxhole	2 for 1 value exercise! Its a WWI Sit-up, roll to the side into a Merken. Repeato.	Single Exercise		No		https://www.youtube.com/watch?v=gt-DhHojpHU
FrankenSteinl	The Steinl, only the routine is performed while wearing a Ruck sack or vest.	Combination	Steinl	No	Ruck
Frankensteins	Stand with Arms straight out. As you walk forward, raise each leg as high as you can toward corresponding arm. Knees slightly bent. Looks like Frankenstein.	Single Exercise		No		https://www.youtube.com/watch?v=M0ABsSU–DM
Freddie Mercury	Aka the bicycle sit-up. Alternate extending legs and arms in a bicycling motion during the sit-up.	Single Exercise	Freddy Mercury	No	Mary	https://www.youtube.com/watch?v=63MXleq8xo4
Gas Pumper	Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position. Electric car owners are not exempt.	Single Exercise		No	Mary
Get Low	Performed to the song Get Low by DJ Snake, hold the people’s chair while the song says Get Low over and over again. When the Beat Drops do squats up and down in Cadence with the beat. The song will repeat and you can either repeat this or you can drop to a low plank. Hold the low point of a merkin while the song says Get Low for what seems like a ridiculously Long Time. When the Beat Drops do merkins, if you can. Good warm up to a ridiculous song	Combination	Musical	No		https://www.youtube.com/watch?v=12CeaxLiMgE
Get Lucky or not so much	Listen to “Get Lucky” by Daft Punk and hold plank. Every time they say “up all night to get lucky” do a merkin (or Hand Release Merkin for more luck!). All other “up all night”s do a shoulder tap. Hold plank in between.	Combination	Musical	No		https://www.youtube.com/watch?v=5NV6Rdv1a3I
Global Warming	PAX in circle of pain. Hold Al Gore while slowly shuffling in a circle. Q shouts out exercise and amount (10 merkins, 20 Bobby Hurleys, 10 burpees, etc.) PAX recover and continue Al Gore shuffle in opposite direction. Rinse, repeat, and continue until Q is smoked.	General Routine		Yes
Goblet Squat	Squat done with a coupon held under the chin	Single Exercise	Squat	No	Coupon
Gorilla Complex	With a cinder block or other coupon of Q’s choosing, PAX perform the following OYO without stop: 8 Curls For Girls, 8 High Pulls (bring coupon to chin level in front of you), 8 Overhead Presses, 8 Skull Crushers (Tricep Extensions), then drop coupon for 8 Merkins. Follow this up by a quick mosey for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times.	Combination		No	Coupon
Gorilla Humpers	Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it’s significantly different than your normal monkey hump.	Single Exercise	Monkey Humper	No
Grady Corn	It is a shoulder warm up that can become a full-on exercise with enough reps. Here is its description: Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position. 25 reps makes for a good shoulder warm up. At 50 reps the mumblechatter starts to dwindle. Groans of pain begin at about rep 75, which should be taken by the Q as encouragement to keep going to 100. In memory of Grady Pitstick, aka “Quikrete”, who passed away	Single Exercise		No
Greta 1-2-3	Dora’s Icelandic Cousin…she’s frigid. It’s like Dora 1-2-3 but performed with each exercise using a 30lb cinderblock (YHC used Kettle bell swings, squat to overhead press, and block burpees) . Also, while one of the pair is running, the runner is carrying another cinderblock to leave at the top of the run for the other to carry back. All the while the runner has to hurdle over three obstacles (hay bales). It’s terrible and horrible combined.	General Routine	Dora	Yes	Coupon
Griff	Run 800m; Run 400m backwards; Run 800m; Run 400m backwards. Griff is a Crossfit Hero.	Combination		No
Grinders	A 3-PAX partner workout. Q chooses 2 exercises (or two sets). 1st PAX from each group does the first exercise. 2nd PAX stands a distance and does the second exercise. 3rd PAX starts from where the 2nd goes to and runs to replace the 1st PAX, taking over that exercise. The 1st PAX runs to replace the 2nd that runs to replace the 3rd. If doing sets you can switch after each round (each PAX went through each section), timed or Dora style (counting reps till a given number).	General Routine		Yes
Grizzcalator	Merkins Crawls up the stairs: Ascend the stairs one at a time in plank position. Perform a merkin on each stair.	Combination		No	Stairs
Groiners	Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position. Repeato.	Single Exercise		No
Ground Pounder	Starting position – holding large rock up near chest. On 1: Lift Rock over head, On 2: bring rock back to chest, On 3: bring rock down to pound the ground in a deep squat then return to starting position.	Single Exercise		No	Coupon
Growing Pains	An abs routine that consists of three exercises done with iterations of 30 in cadence or on the Q’s count, each getting more “mature.” Start off with 30 LBCs (preferably 4-count, in cadence), immediately move into 30 Big Boys, then immediately into the Superman position while the Q counts off 30 seconds (can be done in a 4 count with the PAX). Developed for Marvel’s 30th Birthday Q.	Combination		No
Guantanamo	Pax in a circle on their backs heels up. First pax jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next pax in line then hit the ground legs up when back to your start position until last man finishes the circle.	Combination	Guantanamo	Yes
Gunners	The PAX completes a set of exercises in succession of the process of the firing of a gun. Hammer, to explosion, to barrel path. PAX lines up in a across an open field on their Six to complete a number of American Hammers and explosive exercise (eg. Burpees, Jump Squats) as set by the Q, followed by AYG Sprint to a point set by the Q. Repeat Exercise pattern again.	Combination		No
Gut Busters	Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!	Combination	Musical	No		https://www.youtube.com/watch?v=Fe93CLbHjxQ
Gwerkin	Modified “Squerkin.” Instead of holding partner’s legs at side, hold partner’s feet together in “goblet squat” position, or put partner’s feet on your shoulders. One PAX does a Derkin and then the other does a squat.	Single Exercise	Merkin	Yes
Hail Mary	Partner up, near picnic table or other such object. First man planking on ground, second man with his legs on first back doing dips with his hands on picnic table. flapjack after each set.	Single Exercise	Dips	Yes
Hair Burners	To push weight plates (10s, 25s, 35s or 45s) or a Cinder Block across the ground in a parking lot or around a track for a given time or distance. Can get noisy and may scratch the asphalt, so beware of doing that in middle of a neighborhood	Movement		No	Coupon
Hairy Rockettes	Often called the alternating toe touch, PAX will start by standing with feet at shoulder width with arms extended out to sides. With a four count cadence, exercise will start by bringing right foot up to left hand for count 1 with leg kept as straight as possible. Return right foot to ground for count 2, followed by left foot to right hand for count 3. Return left foot to ground to complete count.	Single Exercise		No	Warmup
Hallelujahs	Have hands raised during any or all exercises…(creates a Major Burn..). Good for Hallelujah runs, squats and lunges. Not so great for merkins.	General Routine		No
Ham Hangers	Static hamstring stretch. While standing, cross one leg over the other and touch your toes (or – hang your hams). AKA Hangovers.	Single Exercise		No	Warmup
Hand Release Merkin	Start at a regular plank position. Go down all the way (chest on the ground) and slightly lift both hands off the ground, then push yourself back up. Watch your form – don’t arch your back.	Single Exercise	Merkin	No
Hand Release Prisoner Cell Merkin Burpees aka HRPCMBs	Same as PCMBs except the Merkins are replaced with Hand Release Merkins. Drop to Plank, do 1 Hand Release Merkin then bring your right knee in and back, do 1 Hand Release Merkin then bring your left knee in and back, do 1 Hand Release Merkin then bring both feet in and jump up = 1 HRPCMB complete. You think PCMBs are bad? Wait until you try these.	Single Exercise	Burpee	No
Hand Release Release Merkin	Start at a regular plank position. Go down all the way (chest on the ground) and slightly lift both hands off the ground, then push yourself back up. At the up position lift one hand up and bring it down. Then repeat the steps, lifting the other arm at the top.	Single Exercise	Merkin	No
Hands of Time	Close COP with PAX on their 6’s, heads in the center with legs out. (as though forming a clock). Q starts the PAX, legs up at 90 degrees, hands under your rear. One PAX at a time in a wave like motion- Each PAX counts off aloud as they drop and hold 1,2,3, etc around the circle until finished (suggested 60,120,180,240). Drop straightened legs to 10 degrees and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!	Combination		Yes
Hanging Toe Touch	Hanging from monkey bars facing crossways of bars. Normally hanging from a bar in each hand. Swing feet up to touch opposite side of monkey bars.	Single Exercise		No	Monkey\Pull Up Bars
Happy Jacks	Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.	Combination		No
Harley Quinn’s	Harley Quinn’s, Margot Robbie’s character in Suicide Squad, are a spin-off of classic suicides and performed on a football field or any field with set distances or cones. Two exercises are needed each round, Exercise A is performed on yardage that starts with odd number and Exercise B on yardage that starts with even number). Rounds consist of PAX starting on the end line, PAX run to the 10yd line, perform 10 reps of Exercise A, run back to baseline, Run to 20yd line and perform 20 reps of Exercise B, run back to baseline, 30yd= 30reps Ex A and so forth. (Yardage marker equals number of reps performed. Can do this down whole field or to set distance and back. (ie. 10,20,30,40,30,20,10) *For full football field, the opposite goal line = 10reps to ensure even count between the two exercises. Exercises can change after complete set is done. (ie. only going 40yd out and back). Harley Quinn’s are best performed with a group!	General Routine		No
Hatching Butterfly	From the seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head.	Single Exercise		No
Head, Shoulders, Knees & Toes	Start with coupon on ground in front of you, feet shoulder width apart. 1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground, via reverse deadlift. That’s 1 rep. 15’ll hurt so make’em do 20! Can be done in a group with a 10-count cadence or OYO. The PAX will never listen to the kid’s classic the same again.	Single Exercise		No	Coupon
Heartbreak 1, 2, 3s	Heartbreak 1, 2, 3’s are modified Dora 1, 2, 3’s with a heartbreaking hill in place of the 100 meter sprint–a la the final soul-crushing hill in the Boston Marathon. Hill should be just steep enough that standing at the bottom looking up is enough to induce heartbreak when making that final run to the top. If you live in the flatlands, a very steep bridge abutment works just as well.	General Routine	Dora	Yes	Hill
Heavy Freddies	Freddy Mercuries holding a rock/block 6 inches from the ground.	Single Exercise	Freddy Mercury	No	Coupon
Heels to Heaven	A traditional Mary exercise performed on the back. Begin with heels up at 90 degrees. Count cadence lowering the heels down to 6 inches, then thrust them back up to 90 degrees bringing your 6 off the pavement, thus shooting your heels to heaven.	Single Exercise		No	Mary	https://www.youtube.com/watch?v=gj-DNK8Lwy0
Hillbillies	Similar to Imperial Walkers but knee comes up to elbow on same side of body as side that knee is raised.	Single Exercise	Hillbillies	No	Warmup
Hillbilly Squats	Both hands behind your head, elbows out. Legs/feet set as in a sumo-squat ready position (feet slightly wider apart and pointed more outward than a normal LSS ready position). Initiate movement with a deep sumo squat, then transition to a hillbilly walker – after you thrust up you lift one knee up and side crunch the same side elbow down to where they both almost or lightly touch. Then place foot back down and straighten up from the side crunch. That’s one rep. Repeat, alternating L-R sides as you go. Could be called Sumo Hillbilly as well.	Single Exercise	Hillbillies	No	Warmup	https://www.youtube.com/watch?v=vNWUyh-OCQM
Hindenburg BLIMPS	Modified version of BLIMPS. Done on a field. Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. Thats one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats	Combination	BLIMPS	No
Hip Slapper	Hands on the ground, feet on the wall, head and justifier facing the wall. Raise one hand and slap same side hip while balancing on other hand. Flapjack.	Single Exercise	Hip Slapper	No	Wall
Homer to Marge to Mr. Burns	Homer position – laying on your back and holding your feet 6 inches off the ground with your hands under your posterior. Marge – bring heels up 90 degrees and back down to 6 inch Mr. Burns – spread hands out to the side, take your legs left and turn your head right then flapjack. Bring hands back under back to complete 1 set	Single Exercise		No
Hot Potato	Pair up. Face each other. On your bums and lock ankles. Starting man grabs a paver or sandbag, tosses it over the head of his partner, then stays at 45 degrees. Partner catches the weight, falling to his back, touches the ground over his head with the weight , then performs a sit-up motion, tossing the weight back. Starting man performs the sit-up. Hit potato – get rid of that weight! / Perform for 90 seconds or as long as the Q has gas. Cinder block isn’t recommended.	Single Exercise		Yes	Sandbag
Howling Monkeys	In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless) . The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles! Depending on the number of PAX, two rounds seems to result in Howling Monkeys. This will definitely not be a crowd pleaser, and it might be better to not be seen by light of day in a public space.	Combination		Yes
HRBs	Hand-release Burpees, aka Cross-fit Burpee.	Single Exercise	Burpee	No
Hundreds	Excercise position…on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.	Single Exercise		No
Hurricane Hoedown	Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…	Combination		No
Hydraulic Humper	Added to a monkey humper or gorilla humper to increase the intensity of the burn in the legs. While at the nadir of the humper go down to the right knee, then the left knee, then back up in reverse, then complete the bumper.	Single Exercise	Monkey Humper	No
Hydraulic Squat	Begin by doing a squat, once in the squat position put your right knee on the ground followed by your left knee, next bring your right knee up followed by your left knee then stand up.	Single Exercise	Squat	No
Imperial Squat Walker	Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats.	Single Exercise	Imperial Walker	No	Warmup	https://www.youtube.com/watch?v=gCunrlg2YQY
Imperial Stormkickers	Starts the same with arms behind the head. Bring the knees up and then extend for a front kick and back down. Then the other leg for a predetermined rep count. Basic front kick to be instructed but nothing too technical.	Single Exercise	Imperial Walker		Warmup	https://www.youtube.com/watch?v=rmCzQAwUXUE
Imperial Walker	Standing, hands on head as if you’re doing a sit-up. Lift your knee to the opposite arm’s elbow. Flapjack.	Single Exercise	Imperial Walker	No	Warmup
Inch Worm	All PAX line up in a good form plank, inch hands forward as far possible, when you can’t extend any further, inch feet forward until you are back in a standard plank, and repeat until all PAX have moved across field/parking lot.	Single Exercise		No
Inch-Worm N’Diayes	Proceed with a standard inch-worm but when you get completely stretch out in plank, perform a Makhtar N’Diayes before completing the remainder of the inch-worm. It adds a little extra burn to the core and few extra grunts from the pax!	Single Exercise		No
Indian Bear Crawl	Line up head to toe in plank, guy at the end bear crawls to the front, then the next guy etc. What makes it different from Bear Crawl Inch Warm is that while waiting PAX are doing Merkins.	Combination		Yes
Indian Crab Walk	While lined up on your six, the guy in the back crabwalks to the front, then next guy, etc. Guys on 6 are doing LBCs while waiting.	Movement		Yes
Indian Run	Single-file line of runners in which the last guy runs to the front. Rinse, repeat. Also known as Swedish Mile, Geese Run.	Movement	Run	Yes
Indian Run 11s	Standard Elevens with PAX in Indian run formation. All PAX complete 1st exercise together and then run in formation to perform 2nd excercise at next location approximately 400-500 yards apart.	General Routine		Yes
Individual Medley	Swimming has the individual medley (IM), swim all 4 strokes in one event. The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are Burpees, Merkins, Flutterkick, SSH. Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each. If you’re fast you get loads of rest. If it takes you 89 seconds to complete the set you have 1 second to recover. When you miss a set, sit that one out and jump in the next number. If the group has beast and beastest pax the beastest guys can start at 8 and go up while the regular beasts of F3 start at 5. Variations, reduce time or go for the highest number you can hold for 10 sets. Swimmers will get this right away…	Combination	EMOM	No	Timer
Iron Cross	On your 6 with hands spread wide (90 degrees from your body). Lift right leg streight up (90 degrees up), then bring it down and to the left side, keeping it parallel to your left hand. Bring it back up and then to starting position. Repeat with left leg go up and to the right and then back.	Single Exercise	Iron Cross	No
Iron Squat	Squat thruster but with arm movement. In 4 count cadence or oyo. 1: down squat with arms down. 2: arms raised to parallel. 3: arms down. 4: stand from squat.	Single Exercise	Squat	No	Warmup
Island Hoppers	Utilize three concrete planters or similar. Starting from the ground in a plank position, bear crawl up onto the first planter/”Island” and continue to bear crawl across the wall to the mid-point of the first planter. Stop and do a predetermined number of Merkins. Continue to the next “Island,” and do another set of Merkins. Then proceed to the final “Island,” and do another set of Merkins. These planters are of varying heights and widths making your Merkins vary from diamond to regular while challenging you to stay on the walls. Two PAX can start at the same time, thus making the workout truly intense and challenging. Increase or decrease the level of WO by increasing/decreasing the distance on the initial bear crawl before getting on the “Island” or by increasing/decreasing the number of Merkins done at each “Island.”	General Routine		No	Wall
J-Los	From low-plank position, touch right hip to ground, then back to center. Touch left hip to ground, back to center. Done in four-count cadence.	Single Exercise		No	Mary
J-Los wanna be	Called so because the original J-Los description had two options. Starting position on all 4’s (hands & knees) with one knee close to chest. Exercise is done to slowish pace 4-count and then repeated for the other leg. First, extend leg straight out to the rear, parallel to spine; second, swing leg out as wide as possible; third, bring leg back to straight behind, parallel with spine; fourth, bring knee back to chest. Enough of these will have abs & glutes feeling the burn.	Single Exercise		No	Mary
Jack Jack Webbs	A Jack Webb with a Plank Jack following the Merkin. Example of a 2 count would be DOWN (Merkin), JACK (Plank Jack), “ONE” DOWN (Merkin), JACK (Plank Jack), “TWO”, then onto your knees for the count of shoulder presses or over the head claps (2 COUNT). Ascending count to 10.	Combination	Jack Webbs	No
Jack Webbs	A merkin then 4 air press combination initiated on the Q’s command, with an ascending rep count of each, usually up to 10 merkins and 40 air presses. Can also sub overhead claps for the air presses if you really want some complaining.	Combination	Jack Webbs	No		https://www.youtube.com/watch?v=-j5IG0CuzLk
JackAss Merkin	Perform a merkin straight into a double-leg donkey kick. Rinse. Repeat.	Single Exercise	Merkin	No	Wall
Jackees	Burpee Variation with SSH at the top instead of just a jump	Single Exercise	Burpee	No
Jackhammer	The starting position is the squat position just above 90 degrees (thighs parallel with ground) while keeping the body quiet, jump as quickly as possible with just using the lower body repeat this as many times in the set time (30 seconds suggested)	Single Exercise		No
Jacob’s Ladder	Seven times up the hill, with an increasing number of burpees at the top each trip up.	Combination		No	Hill
James Bonds	On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for hold as long as you want.	Single Exercise		No
Jane Fonda	Side plank, arm extended (on elbow to modify), lift upper leg in Jane Fonda motion, switch sides and repeat. Done in candence… with enthusiasm…	Single Exercise	Jane Fonda	No
Jerry Rice	Find the biggest hill and sprint up!	Movement	Run	No	Hill
Jim Braddock	Ever see the movie Cinderella Man? This one is named after the heavy weight champion during the Great Depression in the 1930’s who eventually went on to fight in WWII. You start with a WWII sit up, and up top throw a RH hook and a RH uppercut then go back down. Come back up and do the same with the left side. Rinse & repeat to the Q’s desire.	Single Exercise	Big Boy	No
Joe Derk	Joe Hendricks with Derkins. Crawl Bear an incline and do a Derkin with every step.	Single Exercise	Bear Crawl	No	Stairs, Hill
Joe Hendricks	Backward bear crawl up an incline–the steeper and longer the better. Named after guy who leads free workouts at Red Rocks Amphitheater in Denver.	Movement	Bear Crawl	No	Stairs, Hill
Joe Louis	4 count exercise starting from a boxers stance (dominant hand side foot leading: right-handers lead with right foot). Count 1: Punch with the dominant hand. Count 2: Punch with the non-dominant hand. Count 3: Duck down to just above the waist level as if avoiding a punch. Count 4: Recover to the boxer stance. For extra credit add small coupons in each hand.	Single Exercise		No
Johnny Cash	Circle up in plank position or on your 6 for ab exercises. PAX hold plank/six while one man does reps of exercise (e.g. 10 LBCs). When he finishes the next man does reps until all in circle have done it. “It burns, burns, burns, that Ring of Fire”	General Routine		Yes
Johnny Drama	Stand with your toes on a stair. One hand on the handrail to the side. Drop your heels below the stair, and then do a calf raise (Technically a Negative Calf Raise). Johnny Drama wanted Calf implants because his calves were not big enough – get them bigger using this. Will smoke the PAX when multiple sets of 25+ are done in workout and folks start running funny.	Single Exercise	Calf Raise	No	Stair
Juggernaut	One PAX straps on a ruck (30 or 45 lb.) and carries two kettlebells (each in one hand; 30 or 45 lb.) while doing lunges to and from a certain point and back (typically 50 yards round trip). 30 lb. kettlebells and ruck weight for the regular Juggernaut; 45 lb. kettlebells for Super Juggernaut. Pax can carry kettlebells as farmer carries or lifted above the head for Ultra Juggernaut status.	Movement	Lunge	No	Ruck, Coupon
Jump Over Burpees	Place a coupon on the ground. Perform a Burpee and then jump over the coupon. Rinse and repeat. Variations include: Cinder is before you and you jump forward above it (turning around afterwards) or Cinder is besides you and you jump sideways (burpee, jump right, burpee, jump left). Also, increase difficulty by having the cinder standing tall instead of laying down.	Single Exercise	Burpee	No	Coupon
Jump Squat Holds	As a group, perform jump squats counting down from 10 to 1. Then hold an Al Gore counting down from 10 to 1. Repeat starting at 9 then 8, etc… Surprise the group by holding the last Al Gore for 10 seconds. Its sure to bring out the mumbles.	Combination		No
Jump Squats	Exactly as it sounds. Go down to a squat and jump up.	Single Exercise	Jump Squat	No
Jumping Jack Burpee Flash	Start with 10 jumpin jacks (Side Straddle Hops) then quickly follow with 10 burpees. AMRAP. If doing 4 or more sets can break it in half and do 20 LBCs.	Combination		No
Jumping Spider	Merkin with a bounce on the up (getting feet & hands off the ground).	Single Exercise	Merkin	No
Kettlebell Swing	Best down with a Cinder. With straight arms (elbows locked), start at a wide stance squat position with coupon between legs and the stand up while bringing arms forward (elbows still locked) till coupon is at eye level, then squat back to starting position. Make sure to control the movement of the coupon as it goes down.	Single Exercise		No	Coupon
Killer Bees	The Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees. Specified # of Sets or timed AMRAP works well.	Combination		No
Kraken Burpee	A Burpee that is performed with 3 hand-release Merkins at the bottom… As in “Release the Kraken”. Originated in Lake Wylie (hence the nautical theme), hated by all.	Single Exercise	Burpee	No		https://www.youtube.com/watch?v=JV2FZUY-THE
Ladder Jacks	Two jacks each of SSH, Seal Jack, Smurf Jack, Plank jack, and Low Plank jack. Down and back up is one rep.	Combination		No
Laney Lu Plank and Merk	From your six, get in the V-up (Laney Lu) position….hold 10x IC, then roll right or left to low plank, hold 10x IC, then perform 1x merkin. Thats 1 Laney Lu Plank and Merk. After merkin, back to Laney Lu hold. Repeato 5x for a burn….10x for a man burn. (cred to RepoMan on the Laney Lu, his 2.0 showed him the V-up move).	Combination		No
Lazy Dora	A Dora without running. One PAX does the exercise while the other holds a static position – air chair, balls to the wall, 6 inches or low plank. PAX decide how often to switch among themselves. For example, every 25 reps or until failure.	General Routine	Dora	Yes	Wall
LBCs	The “Little Baby Crunch.” Aka a crunch/sit-up.	Single Exercise	LBCs	No	Mary
LBFCs	Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches.	Single Exercise	LBCs	No	Mary
Leg Wrecker	Split pax into 2 groups. Separate groups at a distance as determined by Q (20-25 yards is a start). Group 1 does Lt. Dan’s until they reach Group 2. Group 2 holds Al Gore. Upon arrival, Group 1 holds Al Gore while Group 2 Lt. Dan’s back. Rinse and Repeat with Sumo Squats (and/or other leg exercises) instead of Lt. Dan’s.	Combination		Yes
Lindsays aka Forties	Lindsays are a high-rep variation of Elevens. You start with 30 reps of one exercise and 10 reps of another exercise OYO, then subtract 5 reps from the first exercise and add five reps from the second. Repeat OYO until you have 10 reps of the first exercise and 30 reps of the second. The sum must always add up to 40. Example: Lindsays with Dips and Merkins starts you with 30 Dips and 10 Merkins, then 25 Dips and 15 Merkins, then 20 Dips and 20 Merkins, then 15 Dips and 25 Merkins, then 10 Dips and 30 Merkins.	General Routine		No
Little Merkin Boy	Play the Christmas song Little Drummer Boy by Bing Crosby. Hold plank and complete one Merkin every time you here “Pa rum pum pum pum”. That is 3 minutes of plank and 21 Merkins. This is a great way to finish a Beatdown during the Christmas season.	Combination	Musical	No		https://www.youtube.com/watch?v=qJ_MGWio-vc
Lint Roller	Should be done on a field with grass. Lie down with a cinder block next to you. Pass the cinder above you to the other side. Roll over the cinder until you again lie next to it. Rinse and repeat for a pre-defined distance	Single Exercise		No	Coupon
Louganis	With a coupon, hold the coupon overhead at full arm extension and do a big boy sit-up, keeping the coupon overhead during the entire motion. Don’t drop the coupon on your face!	Single Exercise	Big Boy	No	Coupon
Low Country Crap Boil	Starting in crab position, grab left foot with right hand and hold (1), while holding foot dip using left arm (2), press back up (3), release back to crab (4). Repeat, alternating left hand grabbing/holding right foot.	Single Exercise	Crab Cake	No
Low High Fives	PAX line up in Air Chair position. Last PAX Bear Crawls to the start of the line, giving High Fives along the way. Then the next PAX till everybody got their turn. Add Crawl Bears and side shuffles to make it worse	Combination		Yes
Low Plank Peter Parkers	While holding a low plank, alternate bringing each leg up towards your arms (see Peter Parkers).	Single Exercise	Peter Parker	No
Lt. Dan (Taylor)	Punishing leg exercise that is a cousin (of sorts) to Jack Webb. Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio till 10:40). It will leave the PAX feeling like “they ain’t got no legs”.	Combination	Lt. Dan	No
Lt. Danger	Lt. Dans plus a merkin. The sequence goes lunge-lunge-squat-merkin.	Combination	Lt. Dan	No
Luge	From flat on your back, raise both your head and upper back and feet off the ground. From here, bring your knees and chest together, then return to the starting position.	Single Exercise		No
Lunge	4-count cadence exercise. Bring left foot forward and bend right knee to almost touch the ground. Pull back and flapjack with the other leg	Single Exercise	Lunge	No
Makhtar N’Diayes	From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. Named for late ’90s Sengalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.	Single Exercise		No		https://www.youtube.com/watch?v=GZopmQiM3zI
Manatee	While in the default Superman position, with left hand twist left and back to grab right foot, return to default, then take right hand and twist right and back to grab left foot. Bend at the knee as needed. A nice stretch on that lower back while working your core. If you were in the water you’d probably look as pretty as a Manatee, sometimes referred to as The Sea Cow.	Single Exercise		No
Manmaker	Dumbell Merkin followed by right arm and left arm rows. Jump feet in then bring the weights up to shoulders while squatting. Similar to a dead lift. When coming out the squat shoulder press at the top.	Single Exercise	Merkin	No	Coupon
Manmaker Merkin	High plank with coupon (cinders are great) laying to your right side. Perform a Merkin. Reach under your body with your left hand and drag the coupon to the opposite side of your body. Flap Jack. Repeato.	Single Exercise	Merkin	No	Coupon
Mario	Double Box jumps on picnic tables (or stairs)… Jump to seat, jump to tabletop, stand up, walk down. Named Marios for what we think are obvious reasons.	Single Exercise	Box Jump	No	Bench\Ledge
Marionettes	Starting on your six laying flat. Big Boy Sit Up and touch the ground to the left of your legs then return to starting position laying flat. Big Boy Sit Up and touch the ground between your legs then return to starting position laying flat. Big Boy Sit Up and touch the ground to the right of your legs then return to starting position laying flat. This is a 3 count exercise best done OYO so you can embrace the mumble chatter.	Single Exercise	Big Boy	No
Me Gustan Merkins	Done to the song Me Gustas Tu, by Manu Chao. 1 Merkin every time the song says “Me Gusta” (54 times). Plank in between. The end of the song has about 1.5 minutes of instrumental only, recommended to go down to low plank.	Combination	Musical	No		https://www.youtube.com/watch?v=rs6Y4kZ8qtw
Mega Man	Done to the Mega Man video game theme song, approximately 4 minutes. Routine starts with 4 full squats… on last squat, stay in low squat position drop to hand and then push your self back into squat position (Squat Merkin) x 4. Once squat merkins are completed, from low squat jump up and complete high knee tuck touch jumps x 4 reps. Repeato until song is complete. Everyone knows Mega Man has mad hops!	Combination	Musical	No		https://www.youtube.com/watch?v=lhadwBP-_lA&list=PLAs1Kha_R9dLKib2_jC-HrRTH3iRKUbw4
Merkin	A push-up, American Military Style. ‘Merica. Keep your back streight and don’t google the word Merkin.	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=i5SAuR5ntvo
Merkin Jax	Much like Captain Thor, this routine follows a 1:4 ratio. Exercises are Merkins and plank Jacks. Routine: 1 Merkin. 4 plank Jacks. 2 Merkins. 8 plank jacks. Up to 5/20 and back down the mountain.	Combination		No
Merkin Mania	Do all exercises without rest OYO: 5 Diamond Merkins, 5 Merkins, 5 Wide Arm Merkins, 5 Crucible Merkins, 5 Staggered Merkins 1 way, 5 Staggered Merkins the other way, 5 Tempo Merkins, 5 Hand Release Merkins.	Combination		No
Merkin Mile	Complete 100 Merkins over a course of 1 mile run. Can be 10 Merkins every 0.1 mile or 25 Merkins every 0.25 miles	Combination		No
Merkin Mountain	Coined by F3 Gator of jugtown; start in an incline Merkin at the base of any stadium bleacher. Perform one merkin and climb (preferably bear crawl) until your feet are where your hands started. Perform 2 Merkins and repeat adding one Merkin for every level you go up until you reach the pinnacle.	Combination		No	Stairs, Bleachers
Merkin Roll	Start at a regular plank position. Go down like in a regular Merkin, but instead of going immediately up roll to the right and then push yourself up. Repeat with a roll to the left and back to starting position. That’s 1.	Single Exercise	Merkin	No
Merkin Wipes	Like a merkin but with a wipe affect while in the down position (not touching ground). Can be done IC. Go down like a normal merkin. While in down position but not touching the ground, touch nose to left hand then touch nose to right hand, return to center position, then back up…that is one. NOTE: hands do not move, take your nose to your hands, thus “wiping” your nose across the ground. Enjoy!	Single Exercise	Merkin	No
Mexican Jumping (Bean) Pull-ups	Perform squat, jump to the pull up, complete pull up.	Single Exercise		No	Monkey\Pull Up Bars
Mickey Mouse Merkin	In plank position, perform Wide Arm Merkin, Diamond Merkin, Wide Arm Merkin, then return to your feet. That’s one. Wide, Diamond, Wide (WDW – like Walt Disney World). That’s the Mickey Mouse connection. Do enough of them and it won’t be the happiest place on Earth…	Single Exercise	Merkin	No
Mike Tyson	Place your feet against a curb or wall while in a plank position. Contract the legs for a horizontal squat. (1) Extend legs (2) Perform a Merkin (3) Return to starting position (4) or one rep. 10 reps is a nice starter. Also good with 7’s or 11’s on a narrow street. Mike Tyson’s in combination with Bear Crawl’s is a killer.	Single Exercise		No	Curb	https://www.youtube.com/watch?v=4rXWA2GbtCQ
Mile of 50s	At a standard 400-m track, the PAX jog 50 meters then Sprint 50 meters for 4 laps. This was a favorite training exercise of a former US Olympic 400-meter runner. If a PAX can do it under 6 minutes, they have Olympic potential!	Combination		No	Track
Millenial	Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or rotating the Q through the 100 burpees. A sample set of cycles: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees	General Routine		Yes
Mini Chesto	Half the reps of a Mucho Chesto.	Combination	Mucho Chesto	No
Mini-Hair Burners	In regular plank position with weights or coupons close at hand, push weight or coupon forward with one hand across concrete and pull it back in cadence times x reps. Rinse and repeat with the other arm.	Single Exercise		No	Coupon
Monkey Arms	In an alternating swinging motion, move one arm at a time up over your head and collapse your hand to the back of your head…like a monkey	Single Exercise		No	Warmup
Monkey Drill	Sideways lunge (defensive basketball slide) palms to ground as you extend. Done in two sets, once each direction as part of parking lot fun. Thanks Coach McCoy.	Single Exercise	Lunge	No
Monkey Humpers	A half-squat performed while grabbing the inside of one’s ankles. This restricts movement to a half-squat type exercise but increasing the burn.	Single Exercise	Monkey Humper	No	Mary
Monkey Humping Goblet Squat	When you need to go ape…with a kettle bell or cinder, no better way than with the MHGS. Grab your KB ready for a goblet squat, begin going down to the squat position bending knees / pivoting at hips / keeping back straight and hold, keeping KB in hand transition using only knees and hips to pivot your rear out in a monkey humper then return to squat, rise up to finish the squat and count it as 1. Great as a ladder 10 to 1 or 1 to 10 combined with an upper body exercise (like a bicep curl chest press combo).	Single Exercise	Squat	No	Coupon
Monkey Jumpers	Start with a half-squat while grabbing the inside of your ankles. Go down and up then let go of the ankles and jump.	Single Exercise	Jump Squat	No
Monkey Rolls	Break out into groups of 3 and start from the standing position in a line shoulder to shoulder with 4’ spacing between PAX. The PAX in the center dives to the ground toward the right hands first and finishes with a complete roll. While the first PAX is rolling toward the PAX on the right, the PAX on the right dives hands first over the PAX rolling toward him, finishing by in a complete roll toward the PAX who started on the left. The PAX on the left dives over the PAX rolling toward him and does a complete roll. Once each PAX finishes their complete roll, stand back up and get ready to dive over the next PAX rolling toward you. Repeat to failure or time defined by Q	Combination		Yes
Monkey Squats	A quick shift from a high plank to a low squat and back. Starting position: high plank. Hands should be shoulder width apart. Step 1: Then, jump your feet forward and to the outside of your hands, ending in a low squat position, keeping your butt down as much as possible. Step 2: Push into your hands and jump your legs back into the starting plank position.	Single Exercise		No
Moon Gods	These are sun god’s southern cousins! Start in side plank on elbow and edge of lower foot. Bring top foot into the air as high as comfortable and move in circular pattern. Switch sides and repeat! Best done on grass and IC.	Single Exercise		No
Morning Call	All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups. The cycle continues until all have performed 5 pull-ups. No one leaves the push-up position unless it’s his turn to call out pull-ups or until all calls have been made.	Combination		Yes	Monkey\Pull Up Bars
Moroccan Nightclub	In standing position, holds arms straight out to the sides at shoulder height, rotate hands from palms up to palms down. Do about 50 in cadence (200 total) for a good shoulder burn.	Single Exercise		No	Warmup
Mosey	Slow run from one location to another.	Movement	Run	No
Mountain Climber Merkin	8 count exercise. 4 counts are Mountain Climbers (left-right-left-right), followed by 4 counts Merkins (down-up-down-up)	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=CZ1-3rZ_Vko
Mountain Climbers	Done from push-up position, run in place.	Single Exercise		No
Mountain Goats	Like Mountain Climbers but with an added goat kick (where both legs leave the ground simultaneously) – exercise is done on a four count … three mountain climbers (1 – 2 – 3) and the 4 is the goat kick. Get those legs up high to 45 degrees! Repeato until you’ve had enough.	Single Exercise		No		https://www.youtube.com/watch?v=vfGdHkPxlxw
Mountain Man Poopers	This legendary exercise created deep in the wilderness of the Smoky Mountains resembles the aftermath of eating a helping of Grandma’s squirrel gravy. This is a 4 Count Exercise often performed during warm-up. Step 1: From a standing position, bend over to touch toes. Step 2: Squat low, put arms straight out front. Step 3: Back to touching toes position from Step 1. Step 4: Stand Up with a single clap. Repeat until effects of squirrel gravy have subsided. Aka Tennessee Rocking Chair	Single Exercise		No	Warmup	https://www.youtube.com/watch?v=1Y3C8oZ8jhI
Mucho Chesto	Chest blaster exercise intended to build mucho chesto. 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right. Rinse and repeat for a total 100 Merkins. Time yourself and try to improve for a bonus.	Combination	Mucho Chesto	No
Mucho Leg-o	1) Narrow squat (feet together), 2) regular-stance squat, 3) wide squat, 4) bonnie blair (jumping lunge) with left foot forward, 5) bonnie blair with right foot forward (then back to narrow stance). Repeato until you look like a baby giraffe stumbling across the Savannah.	Combination		No
Murder Bunnies	Place a cinder between your feet, squat down and grab with both hands. Left the cinder off the ground and place it somewhat ahead of you, then – without releasing your hold of the coupon – hop forward so that the cinder is again between your feet. Repeat for a number of hops or to complete a given length. Created by F3 Greenwood during IronPax.	Movement		No	Coupon	https://www.youtube.com/watch?v=py4ciNE80rQ
Musical Dora	Musical Dora is Dora’s fun and sinister sides put together. Partner up just like a Dora. Partner 1 does the selected exercise while partner 2 runs either a hill or circuit and back then flapjack. During this time you have your favorite play list going. All exercises are done for the time period of a song. Sandbags or kettle bells are good here for the exercises. Tailor your playlist and exercises to the length of time you want to take.	General Routine		Yes
NEMOs	Start on your 6 with a cinder on the ground above your head. First movement is to bring the cinder over your chest and do a chest press. Then put the cinder to your side and roll to an Erkin position (incline merkin), followed by an Erkin. Third movement is to pick up the coupon and do a Shoulder Press. 4th movement is to perform another Erkin, 5th to do another chest Press and finally return to starting position. This is 1. Courtesy of Honker, F3 Pooler	Single Exercise		No	Coupon
Newton’s Cradle	Just like your boss’s favorite desk decoration. Get in plank position (with or without coupons) and extend your left arm perpendicular to your body until it is parallel to the ground. Return and repeat with the right arm to complete the four count cadence.	Single Exercise		No
Ninnie Knockers	Sitting on picnic table, leaning back on elbows, toes pointed to the floor so that entire body is a straight line. The “1” count is bring knees as close to your chest as you can, “2” is to extend with your toes pointing straight to the floor, “3 and 4” is repeat. In 4-count cadence.	Single Exercise		No	Bench\Ledge
Nipple Scraper Merkin	A Merkin performed on the curb (so basically an Erkin). When on the down position twist your torso so that one nipple touches the curb, then the other and then go up.	Single Exercise	Merkin	No
No Mercy Mile	Done on a standard track, starting at the beginning of a straight stretch. Bear Crawl until you reach the turn (100m), mosey the half circle. Stop for 25 Merkins. Lunge until you reach the turn (100m), mosey the half circle. Do 25 Squats. Rinse and repeat for a total of 4 rounds.	Combination		No	Track
No Surrender	Begin the no-surrender in the standing position with your hands locked behind your head and elbows pointing outward.4 count: 1.Go down on left knee, then 2. down on the right knee so now you’re on both knees. 3.Then stand back up on left leg then 4. up with the right leg. After half the desired reps, switch the starting leg so that you don’t favor one side.	Single Exercise		No
No Surrender Fire Plank	All PAX (in a line or in a circle) hold high plank while one PAX performs 5 No Surrenders. When he finishes everyone hold a low plank until the next PAX finishes 5 No Surrenders, then continue to alternate high and low planks till everyone are done.	Combination		Yes
Nolan Ryan	Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm.	Single Exercise		No
Noodling for Catfish	Start in a plank position on an incline (bench, table, steps) do a merkin but when in down position, hold with one arm while other reaches down under bench, table, steps etc like your feeling for something for 3 seconds and then hand back to bench and finish the merkin.	Single Exercise	Merkin	No	Bench\Ledge
Noonan	Running up stadium stairs with a ruck on. Any form of weighted ruck or coupon up and down stairs. In Honor of F3 Naperville’s Steve Keough (F3 Noonan) who suddenly passed away while rucking.	Movement	Run	No	Stairs, Coupon
Not-So Lazy Boys	On your six sitting upright with your legs straight out in front of you. Cross your arms and grab your sides, leaning back in your “Lazy Boy” as far as you can without your feet coming off the ground. Hold and engage your core for 10-15 seconds and rotate to your right, dropping your right elbow towards the ground (not letting it touch the ground), back to the middle (hold for 10-15 seconds, core still engaged) and then rotate over to your left, dropping your left elbow towards the ground (not letting it touch the ground). Do this for as long as you’d like..on the Q’s lead and count!	Single Exercise		No
O.P.P.	Partner up. Partner 1 does Overhead Claps while in People’s Chair (O.P.). Meanwhile Partner 2 does a set number of Plank Jacks (P.) Switch. Can do multiple rounds, swapping out the Plank Jacks for Peter Parkers or Parker Peters or any exercise that starts with P.	Combination		Yes
Obama	In honor of the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…)	Combination		No
Old Flame Drill (OFD)	Find a location that has a wall and some benches. These 4 runner specific excercises done in sequence. Runner’s Squats, Scorpion Dry Docks, Bulgarian Split Squats and One-legged Bridges. All excercises done single leg 10 per leg (or more) and then flapjack.	Combination		No	Wall, Bench\Ledgees, Stairs
Old Town Pain Train	Every time you hear the train whistle, 10 burpees. Named for the AO in Rock Hill closest to the RR tracks.	General Routine		No
One Calls	This is an 8-count IC exercise developed with a PAX name OneCall to improve Merkin form. Start in Merkin/Plank position. 1 – Down; 2 – Hand Release; 3 – Up and hold; 4 – Floyd Mayweather Punch Right arm; 5 – Right arm down; 6 – Floyd Mayweather Punch Left arm; 7 – Left arm down; 8 (which would be the PAX count of 1, 2, 3, etc) – Full plank.	Single Exercise	Merkin	No
One-legged Bridge	On your six and propped on your elbows. Raise one leg up and keep it strait. Bring your hips up and down. After some reps flapjack with the other leg.	Single Exercise	Bridge	No
LL Cool J	Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat = LL Cool J. The “Cool” part is the burpee.	Single Exercise	Burpee	No
Outlaw	Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left or as many reps as the Q deems necessary.	Single Exercise		No
OYO	On Your Own, as opposed to together (in cadence). Q calls out an exercise, or a set of, with exact number of reps to complete or based on time.	General Routine		No
One-legged Burpee	Not enough exercises start with “O” so… the one-legged burpee is like a regular burpee, but with one leg that stays off the ground through the entire set. Best to do two balanced sets or one split set so you don’t look like a #Yepremian.	Single Exercise	Burpee	No
Pansey	Conduct pull up. While up, lift the legs to the 90 degree position or beyond. lower legs to perpendicular to the ground. Lower body to the down position. Repeat.	Single Exercise	Pull Up	No	Monkey\Pull Up Bars
Pamela Anderson	Burpee with a nipple scraper merkin. Performance in slow motion while in a bathing suit is purely optional!	Single Exercise	Burpee	No
Parker Peter	A variation of Peter Parker. Start in high plank position and bring knee to opposite elbow, then flapjack.	Single Exercise	Peter Parker	No	Mary
Parking Space Tracer	For those participating in an AO with a parking lot, PAX starts at one point on a parking space line. PAX runs/sidesteps/runs backward while tracing the lines on the parking lot. Even better when double sided / open spaces.	Movement	Run	No
Partner Carry	Team up and try ot match sizes. One partner carries the other on his back (piggy back style) for a certain distance, then switch.	Movement	Partner Carry	Yes
Partner Derkin	Merkin performed with your feet up on your planking partner’s back.	Single Exercise	Merkin	Yes
Partner Plank Curls	Partner up. One partner gets in plank position. The other partner stands directly behind him and grabs planked partner’s ankles and does bicep curls. Make sure partner in plank position keeps legs together.	Single Exercise		Yes
Partner Shrug	Partner #1 assumes the plank position. Partner #2 grabs partner #1 by the ankles and commences shoulder shrug exercise using Partner #1 as weight. Flapjack and repeat.	Single Exercise		Yes		https://www.youtube.com/watch?v=yZh7zkMDXGU
Pass the Dutchie	Based on the song by Musical Youth. PAX circle up and Q is the only one with a coupon. Q calls an exercise that can be done with and without a coupon. Burpees are obvious. Squats and American Hammers also work. Everyone gets into position. Q calls “down” (if Burpees) or calls candence, 1-2-3-4. Then Q passes the coupon to the PAX on the left. Now it’s that PAX’s turn to call “down” or candence. Continue till everyone had at leasy one turn, depending on the size of the circle. Possibly changing exercises every round.	General Routine		Yes	Coupon
Pattycake Merkin	Two partners face each other in plank position and perform merkin together. On up movement, partners touch right hands in the middle. Repeat merkin and switch hands.	Single Exercise	Merkin	Yes
Paula Abdul	Any set in which you take 2 steps forward and then 1 step back and continue to do so until you reach a defined endpoint. For example: run up 2 ramps of a parking deck, perform an exercise, run down 1 ramp, perform an exercise, continue until you reach the top. Also works well with parking lot lines, speed bumps, light posts, flights of stairs, etc. Note: The original song has 2 steps forward and 2 steps back, but then you don’t get anywhere!	General Routine		No
Peeping Lipstick	A combination of a Turkish Getup and Star Jump. PAX performs the Turkish Getup and then immediately performs 1 Star Jump. The transition between TG and SJ should be done fluidly. This exercise name comes from the combination of 2 PAX names, “Peeping Tom” (who loves Turkish Getups) and “Lipstick” (who loves Star Jumps), who were once working out together as Co-Qs and decided to combine the two movements. The name Turkish Getup Star Jumps is just way too long to say.	Single Exercise		No
People’s Air Presses	While squatting in the People’s Chair, perform overhead air presses.	Single Exercise		No
People’s Chair	Sitting against a wall with knees bent at a 90-degree angle for a period of time TBD by the workout leader.	Single Exercise		No	Wall
People’s Chair Modification	Things to distract your mind while in the Peoples Chair – Overhead presses, holding arms horizontal, left and right punches, left or right leg off the ground, and wall/thigh/chest slaps.	General Routine		No	Wall
Peter Parker	In plank position move left knee toward left elbow with foot flared out.. then flapjack. You should look like Spider-Man climbing a wall.	Single Exercise	Peter Parker	No	Mary
Peter Parker Merkin	Similar to Peter Parker, but you perform a merkin while bringing knee to elbow	Single Exercise	Peter Parker, Merkin	No
Peter Parker Peter	Done just like a Peter-Parker or Parker-Peter, but you do both on one leg before switching to other leg. On count 1, Right Leg goes up into Peter-Parker, 2 it comes back, then same leg goes into Parker-Peter on 3, then back on the count, then do the same with left leg.	Single Exercise	Peter Parker	No	Mary
Pickle Pointer	Stating from a crab walk position (hands pushing back away from the ground). Thrust your hips up and down. As with the Pickle Pounder, the Pointer is best performed in front of store windows or in quiet neighborhoods.	Single Exercise	Bridge	No
Pickle Pounder	Begin in an elbow plank then alternate hip flexion and extension in cadence. Best performed in front of store windows or in quiet neighborhoods.	Single Exercise		No
Pinocchio	Pax circle up, get on their 6 with heads facing toward the circle, shoulder to shoulder. Q passes out two 40lbs sandbags on opposite sides of circle and instructs the Pax starts passing the bags…Pax reacts gleefully saying, “Is that it?”…then Q institutes a Low Slow Flutter AMRAP, then Freddy Mercury…Pax call Q a liar, just like Pinocchio.	Combination		Yes	Coupon
Pistol Squats	One legged squats. Extend right leg out front. Lower and keep right leg extended out, then raise back up. Flapjack. Takes balance. Can be done in front of a pole for balance help.	Single Exercise	Squat	No		https://www.youtube.com/watch?v=8tqKpdY7_vE
Piston	Starting in standing position and a Block/Coupon on the ground at your feet, squat and pick up block and return to standing position with it. Then perform a squat and place the block to it’s original position and return to original standing position w/out the block.	Single Exercise	Squat	No	Coupon
Plank Compass	From plank position, Q calls out direction such as 90 degrees right or 180 degrees left. Pax rotates accordingly, walking hand over hand to the location designated by the Q (staying in plank), with toes acting as the center of the compass (stationary), and hands and head moving around the arc of the circle. Mix in Merkins at each stop. Do as many rotations as you like.	General Routine		No
Plank Destroyer	All the fun you can have with a Plank, mashed up into one exercise. Begin in Plank position, perform a Makhtar N’Diaye ending back in Plank position, perform a Merkin, perform alternating Shoulder Taps, perform a Plank Jack. That’s one rep. Ideal entry in a sequence of low-rep exercises.	Single Exercise		No
Plank Hurdles	Done on a football field. In small groups of 5-6, everyone starts in the plank position in the end zone. 1st man from each group sprints to the 10 and planks, 2nd sprints, hurdles him, planks on the 20, 3rd man hurdles each, planks on the 30, etc. At the end of the group, 1st man sprints, hurdles everyone, etc. Everyone should finish in a plank in the opposite end zone.	Combination		Yes
Plank Jack	Like a jumping jack but in a high plank position	Single Exercise	Plank Jack	No		https://www.youtube.com/watch?v=-079mPgNccE
Plankorama	A routine; any kind of plank strung together until TBQ. For example, alternating holding plank with one arm up or one leg up for a few seconds.	General Routine		No
Plankorama-mama	This is a series of exercises that alternate between plank position and seated position with no rest between. Ex. Hydraulics x 20 IC/LBCs x 20 IC/Shoulder taps x 20….etc. The name derives from a couple of AOs that have begun to shorten 6 minutes of mary to 6mom and then into momma.	General Routine		No
Play it Cool	This is meant for those 5:30 AM workouts where there aren’t many cars driving by (but some). Anytime some sees a car drive by, they shout “Play it cool!” and you stop what you’re doing and hold a squat while pretending to read the paper. Once the car leaves, you resume what you were doing.	General Routine		No
Power Merkin	Similar to Partner Derkin – One pax planks and the other planks with feet on the first PAX. The difference is that here the first man is doing the Merkins, with his partner’s legs on his shoulders	Single Exercise	Merkin	Yes		https://www.youtube.com/watch?v=Rq9xWC0-i7c
Press Out	Hold a coupon close to chest, then extend arms forward parallel to the ground	Single Exercise		No	Coupon	https://youtu.be/VQOo8itnNrI
Pretzel Stick	Similar to the pretzel crunch (aka E2K), but more painful. This time start on your six with legs straight out and cross one foot onto the opposite knee. Upper body same as pretzel crunch. When you lift for the crunch move, raise both upper and lower body so that you are again trying to bring one elbow to the opposite knee. Flapjack and repeato. This one hurts!	Single Exercise		No
Prime Time Merkin	Standard merkin position EXCEPT one leg up, toe off the ground. As PAX are pushing up, switch legs on each rep (in a plyometric fashion). Named after Neon Deion Sanders, and his celebratory shuffle to the end zone on breakaway runs.	Single Exercise	Merkin	No
Princess Tea Party	PAX grab a partner and form two rows with partners facing each other in plank position. Partners do Pattycake Merkins for set number of reps, followed by a Partner People’s Chair (Back to back wall sit) for set time. Rinse and repeat as necessary.	Combination		Yes
Prisindian Run aka Prisoner Indian Run	Standard Indian Run, but with your hands behind your head and elbows out in the “peacock position”. Great mumble chatter reducer!	Movement	Run	Yes
Panther Pound Burpee	In honor of Carolina’s SB 50 appearance, an integrated football/OCR drill. Begin football ‘chop’ on toes in defensive position until Q yells “Burpee!” Hit the deck for a merkin, roll on the ground right, get up quickly into a jump. Immediately resume football chop as long as Q desires. Alternate direction of roll to remain in fixed position. Extra jump before merkin can be added.	Combination	Burpee	No
Prisoner’s Squat	Body-weight squat performed with hands on your head or laced behind your head.	Single Exercise	Squat	No
Protractor	While on six, Q calls out various angles to hold legs at, such as 10, 30, 45, 90 degrees. Regular way is to hold legs together but Q may call split or 3 dimensional where legs are held at the angle called but apart.	Single Exercise		No	Mary
Proud Mary	Performed to “Proud Mary” by Creedence Clearwater Revival. Perform Big Boy Situps until “Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.	Combination	Musical	No		https://www.youtube.com/watch?v=XfyEpmQM7bw
Pseudo Planche Merkins	Start in standard push-up position turning you hands until your fingers point to the toes. Perform your Merkins.	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=C-SML6xnVkI
Pull-up Squats	Do one pull-up. Drop down, squat once, then repeat. (Thanks Tiny Dancer in Swamp Rabbit.)	Single Exercise	Pull Up	No	Monkey\Pull Up Bars
Pump Jack	Pax pair up and get in plank position. The Q chooses a number of merkins (we use 5) per set. Pax 1 does 5 merkins while pax 2 planks, then switch. Continue alternating merkins and planking until one pax in the pair reaches merkin failure. After failure each pair gets up and lunge walks in circles around the other pax pairs until the last team reaches failure. The pairs must encourage and push each other and then encourage others while lunge walking. Last team to fail wins. Named pump jack because all the pax going up and down during merkins looks like a field full of oil wells with pump jacks, and you are pumped when it is over. Proper merkin form must be used by all. With an uneven number of pax the Q does merkins on his own.	Combination		Yes
Punch-up Merkin	In typical Merkin postion go down and back up, then punch straight out, to the side, or up (for a real burn) 10 times with right arm. Do another merkin and repeat with left arm. Best done OYO or during a circuit routine.	Single Exercise	Merkin	No
Pure BURN	Face a wall, fence….anything that you can hold onto. Stand on your tip toes and get into a 3/4 of a squat position and hold on for balance. Pulse down 10 times, going from 3/4 of a squat to half a squat and back. then pulse 10 times from half a squat to a full squat. Rinse and repeat until PAX complains… it wont take long.	Combination		No	Wall
Pyramid	A single exercise or a combination of exercises done in rounds. Every round the number of reps increases (either of that one exercises or by layering a second and a third). After reaching the highest number of reps the numbers start to go down. For example, Q decides on 5 exercises. Do 10 reps of one and complete a loop. Then do 2 of them, 10 reps each, and complete a loop. Round 5 will include all 5 exercises and a loop. Round 6 goes down to 4. Continue till back to 1 exercise.	General Routine		No
Quadraphilia	Find a steep hill (Hill of pain). Set a timer, i.e. 4 minutes. Run forward down the hill and run backwards up the hill repeato until the timer runs out.	Movement	Run	No
Quarter Pounder	Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps. Rinse and repeat for a Double Quarter Pounder.	Combination		No
Quarter Pounder with Cheese	A Quarter Punder done with a coupon (cinder, ruck, etc.)	Combination		No	Coupon
Racoon Crawl	Narrow-grip crawl done along the top of a short wall or stadium bench.	Single Exercise		No	Bench\Ledge
Railroad Tracks	The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.	Combination		Yes
Rampage	Performed at nearest hill or stairs. Starting at top, perform exercise of choice with X amount of reps. Once complete, bear crawl down the hill/stairs. At bottom, perform exercise of choice with X amount of reps. Once complete, crawl bear up the hill/stairs to the top. Down/up = 1 round. No limits on Q’s choice of rounds.	General Routine		No	Stairs, hill
Ranger Merkins	Merkin position – however, your hands should be placed back more in line with your rib cage instead of your shoulders.	Single Exercise	Merkin	No
Rapid Fire Rock Set	Graba a coupon. Exercises done in cadence to a predetermined number (15 or 20 is good). No rest between sets. Example is curl, tri extension, overhead press done twice. Can follow press with overhead hold.	General Routine		Yes	Coupon
Red Barchetta	Designed to get the heart rate up, much like the song by Rush of the same name. To be completed on a football field or an area of similar length: 100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 Merkins, run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.	Combination		No
Red Bull Smurf Jack	Same as the standard smurf jack, except high-tempo cadence at 2 or 3 times the speed of a normal cadence. Always done in cadence, no less than 20. 20 is challenging, 30 will take your breath away, and 40 would be a very high level of achievement. Heart rate spikes, so be mindful of what the PAX can handle.	Single Exercise	SSH	No
Reverse Crunch	aka Reverse LBCs. Same position as LBC. Head and back stay on the ground. Bring knees to chest to work lower abs.	Single Exercise		No	Mary
Reverse Indian Run	PAX in front runs facing forward to ensure safety. Rear PAX, 1 by 1, runs in reverse to front of line. Once in front, lead PAX faces forward. 2nd from front all the way to the back faces rear and continues the run. Repeat until all have completed rotation or for funsies, rinse and repeat.	Movement	Indian Run	Yes
Richard Simmons	Similar to Jane Fona (lay on your side and bring one leg up and down), but instead of straigt legs your legs should be bent backwards.	Single Exercise	Jane Fonda	No
Ring of Fire	In a large area you have 8-10 different exercise stations set up in a circle. Split groups evenly into each station. Group spends one minute at the station doing the exercise (as many as they can) and then rotate around the circle of fire to the next exercise (All groups rotate at the same time). Go 3 complete rotations around the Circle of Fire. Exercise examples- 1. Burpees 2. Hill Run 3. Box Jump 4. Flutter Kicks 5. Jump Rope 6. Mercins 7. Shuttle Run 8. Squats 9. BBS 10. Lunges. Possible variation – instead of a 1 minute timer, one groups runs a distance and everyone rotate when they are back.	General Routine	Ring of Fire	Yes
Rochamburpees	Choose a partner. Both in chillcut plank position. Play Rochambeau (rock, paper, scissors) while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play 10 total rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do a Merkin.	Combination		Yes
Rock-a-bye Baby	People’s chair with a rock, block or any other heavy object. Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head. Repeat until QIC sees fit.	Single Exercise		No	Wall, Coupon
Rockette Dips	aka Russian Dips. Perform dips with alternating leg kick at the nadir of the dip.	Single Exercise	Dips	No
Rockette Hillbillies	As in Hillbillies, bring a knee up to elbow on same side of body (e.g. left knee to left elbow), set the foot down, then follow it by a high kick with the same leg. Repeat with the next leg.	Single Exercise	Hillbillies	No	Warmup
Rocks Up – Rocks up	On back with feet flat on ground raise hips so that only feet and shoulders are touching the ground. In unison, raise hips and the rock to overhead position [through tricep extension from ground position to overhead]. All rocks are then lowered back towards ground. Repeat.	Single Exercise		No	Coupon
Rocky Balboa	AKA curb kick or Riverdance. Start near a curb or other raised element, and with a barely rhythmic motion, alternately tap the toe from each foot on the curb. Best in cadence, as in the extensive exercise scene between Rocky and Drago in Rocky IV.	Single Exercise		No	Curb
Rollercoaster Tracks	PAX plank in a line, shoulder to shoulder but with 2-3 feet in between and alternating high planks and low plank. The PAX in the back crawls under high plank and jumps over low planks, then assumes his position at the end – if he crawled under a high plank then he’ll high plank and if he jumped over a low plank then he low plank. Whenever a planking PAX has some going over him he alternates to a high plank and when someone goes under him he changes to a low plank. As in an Indian run, the last person gets up and makes his way forward alternting crawls and jumps till everyone had their turn or till the Q calls it.	Combination		Yes
Rosalita	Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start.	Single Exercise		No	Mary
Rosalita Wip	Ab exercise from Rosalita position. Legs together at 90°. Cadence count. Out for 1, together for 2, legs down to 6 inches for 3, back to 90° for count. Burns more when done slow.	Single Exercise		No	Mary
Route 66	Made infamous along Water Oak Road in Charlotte, an exercise in which you start with 1 rep at a predefined stopping point, then add one additional rep at intervals until you hit 11 stops. Example: Route 66 along the light posts starts you with 1 exercise, like a burpee, at the first light pole. Then do 2 at the next, 3 at the third, etc. until you reach 11 light posts / 11 burpees. The sum total of all reps is 66.	General Routine		No
Roxanne	Done while listening to the song Roxanne by the Police. While staying in the plank position for the entire song, a Merkin is done at every “Roxanne” and a Plank Jack at every ‘red light’ sung. Alternatively, while running in place at a high cadence for the entire song, a burpee is done at every “Roxanne.”	Combination	Musical	No		https://www.youtube.com/watch?v=3T1c7GkzRQQ
Runner’s Squat	A one-legged squat done next to a well. Stand with your right hip touching the wall, bring your right knee up and press your hip to the wall. Perform a one-legged squat with your left foot. By keeping pressure against the wall you are not relying only on the thigh but also on the glute. Q’s call number of reps, then face the other way and repeat with the other leg.	Single Exercise	Squat	No	Wall	https://www.youtube.com/watch?v=qYBxMNxXIG4
Santa’s Ladder	Pick a spot in the distance. Run from your starting point to that spot and do 10 Burpees. Return to start. Turnaround, run back to your spot, now do 9 Burpees. Continue this running and rep routine, downward counting through to completing 6 burpees. Then, as you hit the 5-1 count reps, do Merkins instead of Burpees. After the entire 10-1 set is over, pause. Make it appear you’re done. Then announce that you’re reversing the order. In this new set, now you start with Merkins as your 10-6 set and finish with Burpees as 5-1.	Combination		No
Scissor Lifts	A Merkin done with your hands crossed in front of you. Once fully extended your arms look like the beams of a Scissor Lift when it is fully extended.	Single Exercise	Merkin	No
Scorpion Dry Dock	A Carolina Dry Dock with one leg hoisted in the air higher than your 6 (see Carolina Dry Dock).	Single Exercise	Carolina Dry Docks	No
Scout Run	Same basic idea as an apache or Indian run. Pax form a line and set a decent to slow pace. The front man takes off forward in a sprint to a self decided time or landmark and then turns around and sprints back to rejoin the pax at the back of the line.	Movement	Indian Run	Yes
Seal Jacks	Side-straddle hop but with arms in front instead of overhead.	Single Exercise	SSH	No
SheHateMe	10 Lunges (each leg), 10 Groiners and 10 Pushups. No rest, as many sets as you can, for as long as the QIC deems necessary.	Combination		No
Shoulder Press	Stand upright (knees should be very slightly bent) holding a coupon with both hands close to your chest. Lift both hands straight above your head. Your head should be between you hands and elbows locked. Bring coupon back under your chin. Rinse and repeat	Single Exercise		No	Coupon
Side to Side Merkins	Place a Cinder in front of you and plank with right hand on the ground and left hand on the Cinder. In this position do a Merkin, then shift to the other side with your right hand on the cinder and the left on the ground for another merkin. Continue Merkins and changing sides for a given number of reps.	Single Exercise	Merkin	No	Coupon
Side-straddle Hops	What your kids call a Jumping Jack. SSH for short	Single Exercise	SSH	No		https://www.youtube.com/watch?v=Kr3c7NEX14Y
Singlet Merkin	6-count merkin. 4 counts are a Makhtar N’diaye. The other 2 are a standard merkin.	Single Exercise	Merkin	No
Six Minutes Of Mary aka 6MOM	An abdominal #Routine of no specific composition as long as it promotes #TBQ (Total Bowel Quiver). Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.	General Routine		No
Six Minutes of Uncle	A cousin of Six minutes of Mary. A pull up #Routine of no specific composition that like it’s cousin will promote #TBQ. Some goods ones include: pull-ups, chin-ups, Panseys, hanging leg lifts, and Mexican Jumping Beans. By the end of six minutes the PAX will be crying UNCLE to the QIC.	General Routine		No	Monkey\Pull Up Bars
Six Pack	A Pyramid of pull-ups and Merkins. Start with 1 pull-up and 5 merkins, then 2-4, 3-3, 4-2, 5-1 and then go back down to 1-5.	Combination		No	Monkey\Pull Up Bars
Sixty Second Arm Circles aka SSACs	Start in T Plank with left arm up for a count of 15 IC (no movement). Roll to your 6 for 15 IC LBCs. Roll to a T Plank with right arm up and count 15 IC again. Roll to regular plank for 15 IC Merkins. More than 60 seconds but catchy name	Combination		No
Skull Crushers	Tricept extensions. Stand upright (knees should be very slightly bent) holding a coupon with both hands behind your head. Bring coupon over your head and then back down behind. Rinse and Repeat.	Single Exercise		No	Coupon
Slaughter Starter	20 burpees OYO in the AO parking lot before any other exercises or running is completed.	Combination		No
Sleep Walkers 123	3 part Routine. Start with 1 Squat, 2 Toe Touches (each leg 1), 3 Lunges. Then increase in the same ratio (2 squats, 4 toe touches, 6 lunges, etc.) upward to 10 squats, or number of your choosing.	Combination		No
Sleeping Hillbillies	Lay on either your right or left side – do unilateral Hillbillies with one arm and one leg … one hand behind your head and same side knee comes up to elbow. Flapjack.	Single Exercise	Hillbillies	No
Slowjangles Biscuit	Similar to the Bojangles Biscuit, but instead of running around the (biscuit-shaped) circle, lunge around the circle. Throw in some blueberries (burpees) for fun each lap.	Combination		No	Track
Slugger	Run DMC’s: Run a series of laps. After the first lap, do 20 Diamond Merkins (D); after the second lap, do 20 Merkins (M); after the third lap do 20 Carolina Dry Docks (C) to complete a round. Rinse and Repeat as desired.	Combination		No
Smurf Jacks	Side straddle hop performed in the squat position. Can be done in cadence or OYO.	Single Exercise	SSH	No		https://www.youtube.com/watch?v=RPHGIIjbZK0
Snapshot	Grab a sandbag (pavers or other beefy coupon possible, but only with wide separation between pax and done on a forgiving surface). Pax line up shoulder to shoulder with generous spacing between. Squat and shot put the weight with both hands. Broad jump forward. Lunge. Pick up sandbag and repeato for 50-100 yards. / Hit your neighbor with the sandbag? 10 burpees OYO then continue. Hit the Q? 20 burpees OYO. The same with a paver? Dial 911. / Named after a submariner’s “oh, damn!” act of knee-jerk launching a torpedo without looking where it’s going.	Combination		No	Coupon
Sneaky Gorilla	Facing the side, drop to a low squat and put knuckles on ground. Kick one leg out to the side in the direction you will be traveling (you’ll be in a low lateral lunge). Slide across to a lateral lunge with the other leg straight, keeping knuckles on the ground as you slide. Now spin around 180 degrees, kick the new front leg out to a lateral lunge, slide across, spin, etc. The longer the distance to travel, the greater the burn. Resembles a gorilla trying to tip-toe/sneak into a room.	Single Exercise		No
Snowflake Plank	A variation of the high plank. Start in high plank with back straight, but bend knees to 90 degree angle, keeping them as close to the ground as possible without touching the ground. Hold for as long as Q deems necessary. Great for obliques. Named Snowflake, because they’re “special”, and for an M named Snowflake that suggested them.	Single Exercise		No
Snowman Shuffle	Mosey while shaking and extending arms down by your side. Move improves blood flow past unbent elbows. Excellent for recovery between pain stations of repeated arm exercises.	Movement	Run	No
Snuffy	Named in honor of our dear Snuffalofagus. While performing a Chinook, the Pax will also simultaneously perform a standing Pickle Pounder (hip thrusters).	Single Exercise		No
Sobriety Style	Doing an exercise balancing on one foot for the length of the exercise. “Sun gods Sobriety Style” gives a bit more to the exercise. Typically switch feet for reverse exercise.	General Routine		No
Spartan	PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10×30 = 300 Merks. PAX will be nursing home walking for several days.	Combination		No
Speed Humpers	60 seconds straight of Monkey Humpers, as fast as possible. Preferably done in an area with multiple Speed Humps and with signs pointing out said Speed Humps as this is the perfect place to do them.	Combination		No
Sphinx Merkin	Start in a low plank with your elbows on the ground, looking like the Sphinx. Push your self up using your triceps only. Your hands should never leave the ground. The merkin is complete when your elbows are locked. Then return to the starting position with your elbows on the ground once agin not moving your hands and using your triceps.	Single Exercise	Merkin	No
Spiced Rum Squat	Raise one leg and place on a surface 18-24 inches off the ground (e.g., facing a bench). Think Captain Morgan stance; then perform a squat. Alternate between left and right leg being raised.	Single Exercise	Squat	No	Bench\Ledge
Spiderman Crawl	A low crawl similar to the way Spiderman climbs a wall. Think of Peter Parkers meets Bear Crawls.	Movement	Bear Crawl	No
Spiderman Merkin	Starting position in high plank, bring right knee to right elbow and hold. Perform Q’s desired number of merkins either IC or OYO. Switch to left side and bring left knee to left elbow and hold. Perform Q’s desired number of merkins either IC or OYO.	Single Exercise	Merkin	No
Split Jack	A jump lunge, not as deep as Bonnie Blair, with one arm (alternating) raised	Single Exercise	Lunge	No		https://www.youtube.com/watch?v=83cVgok6KrI
Sprinkler	Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction. Can be done IC or OYO. Repeat both sides until the Q halts. Like a pretzel, twisting, sprinkler head thingy. Good back and hip stretch. Sound effects optional.	Single Exercise		No	Warmup
Squat	A basic exercise. Plant your feet and get your hips down, preferably to knee level. Keep your back streight by looking forward. Don’t bend it.	Single Exercise	Squat	No
Squat	Begin from a standing position. Move hips back and lower the torso to “sit” as deeply as possible while maintaining an upright position. Return to a full standing position.	Single Exercise	Squat	No
Squat Potato	Hot potato in squat position. PAX form a circle with everyone facing out. PAX then pass a heavy object around the outside of the circle while in squat position until the Q says halt. Add more objects in depending on the size of the circle.	Combination		No	Coupon
Squat Thrust	Begin from a standing position. Move hips back and lower the torso to “sit” as deeply as possible while maintaining an upright position. Return to a full standing position while also mimicking arms pressing upward as if to thrust weight over your head.	Single Exercise	Squat	No
Squat Walking Rockette	Start in a parallel squat with arms in front and kick your left leg toward your right hand, squat back down, kick your right leg toward your left hand, squat back down and repeat.	Single Exercise		No
Squeaky Bed Dolly	Lay on your six with legs above ground and open (Dolly position). perform crunch by pushing hands down thru open legs.	Single Exercise	LBCs	No
Squeaky Bed Rosalita	Lay on your six with legs 90 degrees up and open (Rosalita position). perform crunch by pushing hands down thru open legs.	Single Exercise	LBCs	No
Squerkin	Two man teams. First man in merkin position with second man behind holding first mans legs at his waist. First man does one merkin with his legs elevated. Second man perfroms one squat using the body weight of the first mans legs. Begin again for # of reps called by Q.	Single Exercise	Merkin	Yes
Stagger Merkins	Merkins but with one arm positioned up and away from the body while the other hand is in its regular position.	Single Exercise	Merkin	No
StairBarrows	Wheelbarrow position – up one flight of stairs. Space permitting the down partner then does 10 Derkins (partner holding legs). Flap Jack if another flight up. If not same partner return down the stairs and flap jack at bottom for another round.	Movement	Wheelbarrow	Yes	Stairs
Stairway to Seven	Obvious derivative of the Robert Plant…At a stadium, wide stairwell or amphitheater, start with 1 Burpee at bottom, 1 incline push-up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times up increasing reps of each exercise by 1 each time, so you finish with 7 burpees, 7 incline push-ups, run to top, 7 squats at top. Other exercises ascending from 1-7 can be added or substituted, such as supine pull-ups if you have the apparatus available, like a stadium railing.	General Routine		No	Stairs
Steinl	Q leads the following combination: 1) Hold plank for 30 sec 2) Hold slower plank for 30 secs 3) 10 merkins IC 4) Keep left leg on the ground and with the right leg perform a peter parker (knee to elbow), a mountain climber (knee to chest) and a parker peter (knee to opposite elbow). Repeat sequence 10 times IC 5) 10 merkins IC 6) Repeat step 4 but with left leg moving 7) 10 merkins IC. That’s 1 full set	Combination	Steinl	No
Step into the Circle	Performed to the song Move by Thousand Foot Krutch, Pax plank up in a circle. Every time the song says move take one plank walk to the left then to the right the next time it says move. Whenever it says Circle the Pax spin in a circle. The progression goes: plank walk right one step, spin in a circle, plank walk left one step. For all the studs out there you can do merkins or plank jacks waiting on the verses, but for most 3 + minutes of plank-walking and spinning in circles is plenty. Great warm-up and will get the sweat dripping and the shoulders burning to start off the workout.	Combination	Musical	No		https://www.youtube.com/watch?v=Y8s5G0nSvco
Step ups	On a low wall, raise each leg one at a time up on the wall. Sometimes the second leg can be brought up to the chest before placing on wall. Often times done in a ladder along with another exercise.	Single Exercise		No	Bench\Ledge, Stairs
Sugar Cookie	Works best on a baseball field with wet grass and a dirt infield. Do a called number of Supermans while kicking legs in cadence, as though you are swimming in the grass. Sprint to dirt infield and do called hand-release merkins followed by big boys. Rinse and repeat 3 rounds. Replicates a Navy punishment where you have to jump in the ocean followed by exercises on the beach. You get covered by sand and look like a sugar cookie.	Combination		No	Baseball field or other area with dirt and wet grass
Suicide Ladder	A shuttle run with an exercise set after each return to the starting line. After each full shuttle run the exercise count goes up by five reps. Repeat until out of time or until no one can take it anymore.	General Routine		No
Suicide Squats	Done in a cadence. 1- baby squat, in which pax go down only half way and back up. 2 – regular squat and back up. 3 – deep squat, similar to monkey humper position. 4 – back up. Great towards the end of a warm-up to transition into the meat of the beatdown.	Single Exercise	Squat	No	Warmup
Suicides	A series of runs increasing in length. On a parking lot, football field, soccer field or any stretch you can mark distance with cones. Sprint to the first point/cone/line, mosey back to start. Sprint to the second point/cone/line, mosey back to start…	General Routine		No
Suitcase Carry	PAX holding a coupon in one hand (usually a cinder or a rucksack) and walks forward for a given distance. Q’s choice if PAX are allowed to alternate hands or not, though modify as necessary	Movement		No	Coupon
Sumo Squat	Feet in wide stance (like a sumo wrestler), squat down and touch ground with both hands. For added fun can add sumo sounds and sumo leg lift between each rep. Also done by some groups as a jump squat with the same touch of the ground.	Single Exercise	Squat	No
Sun Gods	This exercise is perhaps common among F3 nation, but is deserving of an actual description other than shoulder rolls or arm circles. Sun Gods is the rotating of shoulders through act of moving outstretched arms (with purpose and intensity) forward or backward in circular motion – Options for little Sun Gods and/or Big Sun Gods for desired effect. **Highly recommended with bricks.	Single Exercise	Sun Gods	No	Warmup
Super 21	Super 21: Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps (total of 231 merkins and 231 situps). Insert other exercises in between to allow for recovery (i.e. – Super 21 #1 – #10, Monkey Humpers x 21, Super 21 #11-#13, Mountain Climbers x 21, Super 21 #14-#15, etc.).	General Routine		No
Superman	Lie prone on the ground with arms, legs, and head held up as high as possible. Hold position to tolerance.	Single Exercise	Superman	No
Superman Merkin	Plank starting position. Combine a merkin with the superman move. Go down, superman (release hands, feet and hands up off the ground, move hands from over your head to beside you with arms bent at an angle), hands back under you and push up.	Single Exercise	Merkin, Superman	No
Superman Yellow Sun (and Red Sun)	While in Superman position, perform sun gods. Yellow sun going forward, red sun going reverse. Usually done in cadence. Best when ground is wet or frozen to ellicit maximum mumble chatter.	Combination		No
Supines	A sit-up executed from flat on your back until touching your toes.	Single Exercise	Big Boy	No
Suzanne Somers	Ode to the “Thigh Master” infomercial from everyone’s favorite girl on “Three’s Company.” Regular squat but pointing your toes outward. Great exercise for inner thigh. Good form is keeping your stance wide, weight on heels, and back kept straight.	Single Exercise	Squat	No
Sweat Angels	On your six do a double dolly (arms and legs at 6″ off the ground) like your making a snow angel.	Single Exercise		No
Swerkins	Pushup with feet in in a playground swing. As you complete the pushup, bring your knees into your chest and back out.	Single Exercise	Merkin	No	Swings	https://www.youtube.com/watch?v=MHkGVmxX4Ps
Swingset Orangutans	Jump up and grab the top of the swingset or monkey bars, going sideways and walk your walk hand over hand to the other end.	Single Exercise		No	Swingset or Monkey Bars
Swirley	One Pax holds the other’s legs while they do push-ups in handstand position (like they are getting a swirly).	Single Exercise	Merkin	Yes
T Plank	A plank with one hand on the ground, streight elbow, and the other hand is in the air. Makes you look like a half standing T. Hold position for some time and switch to the other side.	Single Exercise		No
T-Bomb	Start in a crab position, feet together under your 6, hands and feet on the ground. IC feet go: 1) Legs straight, feet together. 2) Legs straight and spread. 3) Feet back together and legs straight. Feet together and back under your 6. Don’t let your 6 touch the ground!	Single Exercise		No	Mary
T-Merkins	A variation of Hand Release Merkins. On the down position, instead of just lifting your hand of the ground you stretch your arms to the side, forming a T with the rest of your body. Then bring your hands back and complete the Up portion of the Merkin.	Single Exercise	Merkin	No
TABATA	A high intensity timed workout, built on predetermined intervals of work and rest. A classic TABATA is 20 second work and 10 second rest, repeated for several minutes. The Q is free to choose the extact times, as well as integrating several work intervals before a rest is given. The choice of exercises is also Q’s choice. An example can be: 25 second merkins, 25 seconds LBCs, 25 seconds jump squats, 15 seconds rest. Done 4 times. Then repeat with 3 different exercises.	General Routine		No	TABATA timer required. There are free TABATA timers online, but investing one time in a cheap TABATA app can be useful for saving routines and more options for customization
Tammy Wynette	Tammy Wynette’s country song hit, “Stand By Your Man” is the inspiration here. Partner up. Q calls two exercises, one done ‘on the ground’ (such as Merkins or LBCs) and the other ‘on your feet’ (such as Squats). Q also calls a number of reps, same both exercises. For example, 100 Merkins and Squats. One PAX does a set of Merkins while the other a set of Squats, then switch. Keeping switching until each PAX did the full count of each exercise.	General Routine		Yes
Tempo Merkin	Merkin, in cadence, with 3 count down, 1 count up.	Single Exercise	Merkin	No
Tennessee Iditarod	Like the Iditarod race only no snow, huskies, or sleds. Wrap a climbing rope around PAX One’s waist. PAX Two holds the rope, like reigns, behind PAX One. PAX Two gives resistance while PAX One pulls “the sled”. Works best with a AYG sprint and maximum resistant.	Single Exercise		Yes	Climbing Ropes
The Bruce and the Cait	This is a very simple Merkin that adds elements of balance and core. The Bruce start in regular Merican Pose with one leg crossed over the other at the ankle. When you come back up on the Merkin switch legs. The Cait is very similar but you switch at the bottom of the Merkin, and not the top.	Single Exercise	Merkin	No
The BUT KIS	The name of Rocky’s dog and the exercise is like the Rocky Balboa with toe tapping fast at curbside. You use the curb as a step and alternate stepping as rapid as you are able for one minute, rest one minute, continue one minute. Completed in THREE ROUNDS..(hopefully, without a TKO).	Combination		No	Curb
The Cycle	From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home. From home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home. From home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home. From home plate, bear crawl around the bases to home plate.	Combination		No	Baseball field
The Dab	10 burpees per minute for 5 minutes, run 1/4 mile, rinse and repeat x 4.	Combination		No
The Devil’s Anus	Named during Angus’s Q. This is a bear crawl ring of fire variation. All PAX Bear Crawl in a circle. Q is the first to shout ‘down’ and everyone does 3 Merkins then resume Bear Crawl. After the Q the PAX take turn shouting Down, much like in a Burpee circle. The more PAX the longer the Bear Crawl and more Merkins.	Combination		Yes
The Hodor	Inspired by Hodor of Game of Thrones and his only purpose in life to carry a crippled boy. With a cinder block held in front of you, squat until the block touches the ground, stand, rotate the block over your head to a triceps extension, squat, stand, rotate the block back in front. That’s 1. Repeat x 30 followed by 1 lap around a 1/4 mile track – with block.	Combination		No	Coupon
The Lion King	Start with a coupon tight to your chest. Move into the low squat position and lower the coupon between your knees. Coming up out of the squat raise the coupon high above your head thrusting it upward so that it is weightless for a fraction of second. Think Simba being presented in the Lion King.	Single Exercise		No	Coupon
The Murph	LT. Michael P. Murphy Memorial CSAUP. 1 mile run, 100 Pull ups, 200 Merkins, 300 Squats and another mile run. A common variation is to break the Reps to 20 rounds of 5-10-15. The stronger PAX can do all this with a 20lb vest or ruck.	Combination		No	Monkey\Pull Up Bars
The Swimmer	Using bricks in each hand the PAX performs the freestyle stroke. Not intended to be done in the water.	Single Exercise		No	Coupon
The W.A.S.H.	50 Werkins (preferably hand-release), 100 American Hammers. 150 Step-Ups, 200 Hip Thrusts (aka Pickle Punders). Done OYO or in pairs (with one partner running – either laps or designated sprints – while the other does exercise, then switch as needed until exercises completed).	Combination		Yes	Bench\Ledge
Prisoner Cell Merkin Burpees aka PCMBs.	Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete. Try 10 of these. You’ll wish you stopped at 5.	Single Exercise	Burpee	No
Thigh Master	Starting position – In forward lunge with knees slightly bent. Perform standard lunge movement bending with back knee touching ground and then return to starting position. Done in cadence (all with same leg), count 1 down, 2 up, 3 down, 4 up =1. Continue with set # then switch legs and repeat. Can be performed slow (with knee reaching ground) or fast ultimately resulting in excessive “burn” in the thighs.	Single Exercise	Lunge	No
Thrusters	Squat Thrust with an actual coupon.	Single Exercise	Squat	No	Coupon
Thunderstruck	Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away.	Combination	Musical	No		https://www.youtube.com/watch?v=v2AC41dglnM
Toe Touches	Similar to Weed Pickers, but instead of aiming to between your legs you try to touch your toes (left, right, left, right – that’s 1)	Single Exercise		No	Warmup
The Wolverine	A big-boy burpee fit for a super-hero: From standing position, drop to plank, one merkin, left knee tuck to the chest, another merkin, right knee tuck to the chest, yet another merkin, stand, jump, overhead clap. That’s one. Rinse and Repeat. AKA Seal Burpees	Single Exercise	Burpee	No		https://www.youtube.com/watch?v=jZEA1iAvINc
Tooth Fairy	With feet at the bottom of a staircase (or other steep incline) and hands on the 3rd or 4th step (depending on PAX height and step size). Do an incline merkin and at elbow extension do a little hop with hands and feet up to the next steps (so for example you move from steps 0 & 3 to 1 & 4). The longer the staircase the better the burn. (Name comes from PAX stating “if you don’t do this right you might lose your teeth” and because the hop looks a little fairy-ish).	Combination		No	Stairs
Top Gun	Perform 10 reps each of 5 standing coupon exercises (Ex: Curls, Rows, Deadlifts, Overhead Press, Squats, Lunges) for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every minute on the minute when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises. Dial up the suffering by extending the time, increasing the number of burpees, or increasing the reps of exercises. Acapella versions of Kenny Loggins’ classic tune Danger Zone are welcomed.	General Routine		No	Coupon
Traveling Side Shuffle Hop	SSH but keep moving to your left or to your right (instead of staying in place). Shift sides as you go based on Q’s call	Movement	SSH	No		https://www.youtube.com/watch?v=-XbT5mFhFCU
Travolta Merkins	Picture Saturday Night Fever while doing Merkins. Start in plank. First move is a Merkin. 2nd move is right arm high. 3rd move is to reach under and across your body as far as you can. 4th move is to reach high again. 5th move is back to the Merkin. Flapjack with the left and then flapjack until you’re sick of singing “staying alive, staying alive”	Single Exercise	Merkin	No
Travoltas	In the normal right/left arm up plank position, raised arm is lowered and reaches as far as possible underneath and behind your body, and then back up. Think Stayin’ Alive in the side plank position. Extra credit for actually using a pointed finger.	Single Exercise		No
Triple Check	Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back, rinse and repeat times three.	Combination		Yes		https://www.youtube.com/watch?v=Lv-saMRTCbY
Triple Nickel	Find a hill. Start at bottom, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on flat surface with launch point and target point.	General Routine		No
Tuck Jump	Jump high and bring your knees close to your chest. Simple.	Single Exercise		No
Tunnel of Love	While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Best done with a ruck on, in the snow, or anywhere there is accumulated mud.	Single Exercise		Yes
Tony Hawk Burpee	A normal burpee but when you jump, do a 360 degree spin in the air each time.	Single Exercise	Burpee	No
Turkish Get Up	Laying on your back, use only your legs to “get up.”	Single Exercise		No
Turn and Bounce	Similar to Iron Cross, but adding a bounce. Start on your back, arms extended palms up. Twist at torso and bring both legs to the left and bounce in 1-2-3 cadence, returning back to center for the 4 count, this is ONE. Flap-jack and twist torso to the right bounce 1,2,3, then back to center for the 4 count this is TWO.	Single Exercise	Iron Cross	No
Twelve Days of Chrismas	Usually done near the holiday season, until PAX across region are tired of it. Q selects 12 exercises. First round – 1 rep of first exercise (often a run). Second round – 2 reps of the second exercise and 1 rep of the first. Going all the way to 12th day doing 12 reps of the last exercise, 11, 10, 9…1.	General Routine		No
Twin Tower of Trust	Each pax member will hold a brick in each hand (or a two handed cinder block), facing another Pax member ( say there is 20 guys total, 10 line up facing each other maybe 3-4 feet apart). When the Q says exercise, they will hold the bricks straight out eye level “ no touching bricks OR partners bricks”. The person on the end will “bear crawl” (while pushing the cinder or holding the bricks) under everyone holding their bricks (that is where the trust comes in) AND when he gets to the end he will pick a side and hold his bricks up. Then the next guy goes etc. etc. This will continue for 25-50 yards depending on what the Q says.	Combination		Yes	Coupon
Twinkle Toes	This is an Al Gore (holding a squat with your arms & hands out in front of you) while doing calf raises.	Single Exercise	Calf Raises	No
UHaul	With a coupon, perform one Press Out (extend arms forward) and one Upper Chest Press (extend arms 45 degrees up).	Single Exercise		No	Coupon
Underdog	A supine pull-up hanging below a swing. Lying horizontally on the ground, arms extended hanging below a swing, lift chest up to the swing (a supine pull-up). Can also be performed on a fence, bench, bars, etc.	Single Exercise	Pull Up	No	Swing, Low Bar
Up downs	Chop your feet or high knees. On Q’s signal chest hits the dirt and bounce back up and resume chopping or high knees.	Single Exercise		No
Up Straddle Hop	SSH done jumping up and down on one leg.	Single Exercise	SSH	No
Upper Chest Press	Hold a coupon close to chest, then extend arms 45 degrees up	Single Exercise		No	Coupon	https://youtu.be/DNd1SP4mhnU
Upright Row	Hold a coupon at waist level and bring up to your chin. Minimal shoulder movement. On the up position your elbows should be out and at shoulder level	Single Exercise		No	Coupon
Uptown 50	10 cones with the following movements written on them: Burpee Broad Jump, Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur\Bernie Sandaers (Run Backwards), AYG (Sprint), and Bear Crawl. Cones are placed at end zone and at 50 yard line. Pax partner up and line up on the goal line. Do 10 burpees, then travel to the 50 in the method on the cone. When you get to the 50, do 10 burpees and travel back by the next method. Repeat until you’ve traveled by all methods on cones (and have done your 100 burpees).	Combination		Yes	Cones
V-Up	Lay on your 6 with arms straight behind your back and feet straight together. Bring your legs up, try to keep them straight, and at the same time crunch and bring your hands forward. Your hands should touch your legs above your midsection. Bring hands and feet down. Keep your legs 6″ above ground at all times for better form and to make it more challenging.	Single Exercise	V-Up	No	Mary
V-Up Roll Up	Start laying flat arms above head. 4 cadence move: 1. Do a full sit-up and touch your toes. 2. As you are returning, when mid back hits the ground, raise the legs to 45° and hold the legs in position. 3. Crunch up and touch the toes, like in Dying Cockroach. 4. Back down, laying flat	Single Exercise	Big Boy	No
Vacuum Cleaners	Partner work done in wheelbarrow position, ideally in a parking lot or lined field. Beginning at first line, wheelbarrow to second line and perform five Derkins. Reverse wheelbarrow to first line for one rep. Flapjack after agreed upon reps have been completed.	Combination		Yes
Van Goghda	Think lying down Abe Vigoda. On your 6, leg spread. Sit up while reaching as high as possible with one hand. Once the peak is reached, lower hand reaching forward and crossing over to touch opposite foot, reverso motion back down. Flip-flop and repeato other side. Harder variation: cross legs.	Single Exercise		No
Vertigos	Run across a field or other stretch of road or earth – but with each step you rotate so that you are always spinning as you move forward (clockwise or counter-clockwise, your choice). If this doesn’t make you dizzy, then not much will.	Movement	Run	No
Vicious circle	PAX travel single file around the bases of a baseball field. Last man (or last 2 men in larger groups) peels off, runs to pitcher mound and performs 5 of an exercise, then rejoins PAX at the front. Repeato for all PAX. Change Mode of travel and exercises accordingly. Eg1: PAX Bear crawl bases. Last Man moseys to pitcher mound for 5 Merkins & returns to front of PAX. Eg2: PAX lunge walks bases. Last man moseys to pitcher mound for 5 jump squats, returns to front.	General Routine		Yes
Voldemort	No PAX wants to hear this named called outloud! Start with 1 Burpee and 4 SSH, then increase to 2 Burpees and 8 SSH and so forth till 10 and 40.	Combination		No
Walk Like An Egyptian	Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. To sneak in some additional core work, have the Pax rotate into the lunge (i.e. rotate chest right on right leg) and hold throughout.	Combination		Yes
Walking Lunge	Lunges done while moving forward, instead of standing in place	Movement	Lunge	No
Wall Conveyor	All pax against wall of a building in balls to the wall (BTTW) position. First pax at 1 end of line drops down from BTTW and runs to end of the line then gets back into BTTW position. Next pax follows and this repeats until Q says to stop or run out of wall.	Combination		Yes	Wall
Wall Worms	Start in the Balls to the Wall position, inch your way to the left or right using your hands on the ground and feet on the wall. Alternately, you can inch your hands out out from and feet down the wall into a more horizontal position and back up.	Single Exercise		No	Wall
Walls of Jericho	Its Biblical and it will hurt… OK just as Joshua was instructed to do. WOJ usually is performed around a large building, pick 7 different exercises and complete 7 reps of each and run one lap around the building. Complete for 7 laps. For extra you can always have PAX shout on the last set to give reverence to the story.	General Routine		No
Turk n Burp	A Combination Move of a Turkish Get Up and a Burpee: Complete a Turkish Get Up, flipping forward into the squat thrust of the Burpee, push up, complete Burpee with a jump, and come back down to the ground to start your next rep with the Turkish Get Up. I mean, you’ve really just gotta see it and get your own rhythm. Be the ball…	Single Exercise	Burpee	No
Water Wheel	Done in SLOW cadence. Stand with feet wide, toes forward. (1) bend the right leg (left stays straight) and lean down to touch the right foot. (2) Press rt. leg straight to original position. (3) bend left leg (rt. stays straight) and lean down to touch left foot. (4) Press left leg straight to original position. A good compliment to Windmills.	Single Exercise		No	Warmup
Wave of Merkins	Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins, repeat all the way up to 10 and back down. Stay in plank position the entire time.	Combination		Yes
We’re Not Worthy Praises	Everyone remembers Wayne & Garth from Wayne’s World. “We’re not worthy, we’re not worthy.” With arms extended outward, lower and raise arms. Ok, ok, it’s a front raise. But this is F3! Extremely effective when mixed in with other arm exercises, or by adding bricks or concrete block.	Single Exercise		No	Warmup
Weekend at Bernie’s	This is a partner drag exercise where one partner is a “causality” and the other partner has to get him down the field. Any type of drag can be used for this exercise – by the ankles or by holding their midsection from behind and going backwards	Movement	Partner Carry	Yes
Welcome Party	Invite PAX to show up 15 min. prior to a workout, any PAX can “host”-promise coffee/donuts/safespace/etc BUT instead, deliver pre-workout pain. Example includes rounds of BURPEES for 10 minutes. Try to fit in at least 100, add burpee variations if desired… also bring agressive music to do burpees to.	General Routine		Yes
Welsh Dragons	Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.	Combination		No
Werewolf	Start in the Downward facing dog position (high plank) transition to a low plank then to upward facing dog and back to down dog in one smooth motion. It kind of looks like you are going from down dog to howling at the moon and the first time the Smokehouse men did it there was a full moon over Batesburg-Leesville. On the return to the downward facing dog the pax should push through the shoulders to really feel the burn.	Single Exercise		No
Werkin	Werkin is a Merkin with hands more than sholder width apart. Also known as the Wide-Arm Merkin.	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=9l3Rj4kFInA
Whamo lunge walks	One pax throws a frisbee. All pax sprint in that direction until frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the frisbee. Can be modified with duck walk, crab walk, whatever.	General Routine		Yes
Wheel of Animal Walk	Essentially a Wheel of Merkin with Animal Walks between each stage. Find a parking lot 40-60 yds. across, preferably with an incline (the steeper the better). Begin at bottom of incline. Frog Hop across, do 10 Merkins w/ both hands on curb. Bear Crawl across, do 10 Merkins w/ left hand on curb. Duck Walk across, do 10 Merkins w/ feet on curb. Crab Walk across, do 10 Merkins w/ right hand on curb. North Augusta Pax LOVE this one.	General Routine		No	Curb
Wheel of Merkin	Similar to Clock Merkins, but with a Curb. Grab a piece of curb, and perform a number of incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with left hand on the curb and right hand off it. Repeat the same number of merkins. Rotate 90 degrees more and perform the same number of decline merkins. Rotate 90 degrees more. Repeat with right hand on the curb and left hand off it.	Combination		No	Curb
Whole Lotta Rosie	Whole Lotta Rosie (inspired by the AC/DC song of the same name about a women whose measurements are 42-39-56): 30 Mountain Climbers / 42 LBCs / 30 Mountain Climbers / 39 American Hammers (alpha count) / 30 Mountain Climbers / 56 Flutters is one set. Rinse and Repeat.	Combination		No
Willie Hayes Mays	Side launges. When done in cadance on a call of 1 step to side with left foot and bend left knee. Hold position on 2 and 3. Return to starting position on 4. Next cadance call do the other leg.	Single Exercise	Lunge	No	Warmup
Wilt Chamberlains	4 corners of 100 lbcs, 100 squats, 100 flutter kicks(each leg) and 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.	Combination		No
Windmill	An important stretching exercise. Begin standing with feet wider than your shoulders and arms straight out form your sides. With your legs kept straight, touch your opposite toe with your hand. Also called Toy Soldier.	Single Exercise		No	Warmup
Windshield Wipers	On your six with legs together at 90 degree angle. First, move both legs together to the left, till they are 6 inches from the ground. Then go to the right till they are six inches from the ground all the way to the right. Rinse and Repeat.	Single Exercise		No	Mary
Wing Nut	Sitting on picnic table, feet under bench, leaned back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. Complete in 4-count cadence.	Single Exercise		No	Bench
WMD	Wide-arm merkin, (Standard) Merkin, Diamond Merkin. AKA Worst Merkin Ever.	Single Exercise	Merkin	No		https://www.youtube.com/watch?v=ZotGWsn1kkU
WMD Crawl	A Bear Crawl executed by doing 5 Werkins and crawling 10 steps with hands set out wide followed by 5 Merkins and crawling 10 steps with hands at normal position followed by 5 Diamond Merkins and crawling 10 steps with hands set in close. Rinse and repeat until the desired distance has been traveled.	Combination		No
Wonderbra	With a coupon, perform one Press Out (extend arms forward) and one Shouldr Press (extend arms up).	Single Exercise		No	Coupon
Wood Chopper	Grab a sandbag (preferably, for the instability) or a paver. Start in a crouch, twisted to the left, sandbag outside your left shin (1). Swing the sandbag up across the body to the right to a standing press position with weight outside your right shoulder (2). Swing back down to the left to the starting position (3). Back up (4). You should swing vigorously enough to be forced to decelerate the weight at both top and bottom – really swing it, as if you were chopping wood. / 20 count in cadence. Switch sides to start on the right. Repeato. / Intersperse with another exercise for recovery, and complete 3 sets for a true #CrowdPleaser. Misery and soreness from hips to armpits sure to result. / Disclaimer: Maintain good form – straight backs! Bad backs or unfit FNGs should modify to jumpies with the weight.	Single Exercise		No	Coupon
Wooly Worm	Place feet on swing seat while in a plank position. Bring knees to chest pulling swing with feet for a suspended reverse crunch (inch worm movement). It’s a Swerkin without the Merkin. Introduced at SVU day of Wooly Worm Festival.	Single Exercise		No	Swing
World War I sit-up	Starting on your six with arms fully extended above your head and legs straight, raise your upper body keeping your arms straight above your head until you are upright then bring your arms as far forward trying to touch your toes. Then return to starting position flat on ground. (Thanks Carrier in CLT Metro.)	Single Exercise	Big Boy	No
Wounded Bear Crawl	Using a curb, crawl along it with one arm and one leg on the curb and the other on the asphalt / concrete next to it. You feel like a wounded animal…	Movement	Bear Crawl	No	Curb
X-Cross Sit-up	Done in (slow) cadence … Starting position: Lie on your back, legs & arms extended out in an “X” position … on the 1-count, simultaneously lift your left leg and right arm together to meet above your core, trying to keep both straight as possible as you touch your right arm to your left leg and then returning to the starting “X” position … on 2-count, flap-jack with your right leg and left arm, again trying to keep both straight as possible as you touch your left arm to your right leg above your core and before returning to the starting “X” position … on 3-count, execute a knee-up, lifting your shoulders and legs off the ground and touching your toes as you bring your knees up with just your six touching the ground … on 4-count, extend arms and legs and return back to the starting “X” position. That is one rep.	Single Exercise	V-Up	No
X-Factor	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.	Single Exercise	V-Up	No		https://www.youtube.com/watch?v=XqM86WOmEbA
Xs and Os	Starting position — On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.	Single Exercise		No
Yeah	Done while listening to the song Yeah by Joe Nichols. While staying in the plank position for the entire song, a Plankjack is done at every “Yeah” and a Mountain Climber at every “she” sang.	Combination	Musical	No		https://www.youtube.com/watch?v=OwvZemXJhF4
Yoke Walk	Many different variations with this one, but you’ll need something heavy to carry across your shoulders and behind your neck. Can involve a heavy bar for a single pax member or pax can team up with heavy objects like logs.	Movement		No	Coupon
Yul Brynner	Magnificent Seven Merkins. Progress through 7 different types of merkins without stopping/holding plank between each one: Carolina Dry Dock to Wide Merkin to Merkin to Ranger Merkin to Diamond Merkin to Crucible Merkin to Chuck Norris Merkin. Rinse and repeat on Q’s call.	Combination		No	Coupon
Walmart Burpee	The burpee’s discount store brother, where the fun gets rolled back. Drop down to a squat like a normal burpee, but go all the way to your six and roll back to your shoulder blades. Roll forward, and when your feet hit the ground, put your hands in front and jump back to a plank. The rest is like a normal burpee, with merkin, thruster, and jump (hands over head).	Single Exercise	Burpee	No
Zebra Butt-Kicks	Ever seen a zebra launch another savannah beast in the sky? If so, it was with that butt kick that they do so perfectly. Virtually no exercises wear out our glutes in F3. The zebra kick is gluteus maximus. From plank, bend that knee to 90 and kick skyward. High reps, imagine your heel busting up the chops of some lioness.	Single Exercise		No
Zig-Zag Hops	Find a beam, log, or other object, even a pax member or two (who has signed a disclaimer) to jump over. Start on one side and hop over in a zig-zag fashion from from end to the other. Added because we need something that begins with a Z.	Movement		No	Log\Beam
Zombie Crawl	Start in a plank position and crawl with both legs dragging behind. For an added challenge try a Zombie Crawl on an incline. AKA Seal Crawl	Movement	Bear Crawl	No
Zombie Crunch	LBC with both legs bent/laid to one side (like a dead zombie). Then repeat for other side.	Single Exercise	LBCs	No
Widening Merkins	Start in a Diamond Merkin position and do one push-up, then move your hands farther a part. Rinse and repeat 10 times, which should finish in a wide merkin position.	Single Exercise	Merkin	No
Wingnut	Sit on top of a picknic table, facing out. Hook your feet under the bench and lean about 45 degrees back, touch each elbow to the table in turn, somewhat like an american hammer	Single Exercise	American Hammers	No	Picnic Table
Yurpee	Burpee Variation in honor of the Ruskie (Yuri Verkhoshansky) who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee. Basically a Clurpee with 2 tuck-jumps.	Single Exercise	Burpee	No