Exercises F3. Trying to make sense of the exercises you may hear called at an F3 bootcamp Need something new for your Q Youve found the place. You also may want to consult The Lexicon, at least after your first workout, to make sense of what just happened. If something needs to be added, contact AP through the form at the bottom of this page. The Exicon. Merkin. 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. ABCs. Mary. In a leg lift position, draw the letters of the Alphabet, big capital letters, of course. Abe Vigoda. Warm up. 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. Why Do My Knees Crunch When I Squat' title='Why Do My Knees Crunch When I Squat' />Absolution. Warm up, 6. Mo. M, Abs. Combination of a Groiner, Mahktar N Diayes, and Chilly Jack, done on an 8 count cadence. 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. Best done in mulch, dirt or at edge of grass and asphaltconcrete so handselbows can be on grass while feet have traction. Also works well in parking lot conveyer belts when PAX are provided with small squares of cardboard left at Absolution station to protect elbows. Smart Qs will introduce this with the cadence, but then instruct PAX to do sets of 1. OYO as the Q will suffer too and should avoid giving the impression of weakness to the PAX, lest he suffer insufferable mumble chatter. 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. Aiken Legs. Done in succession with no rest 2. Squats, 2. 0 Box Jumps, 2. Lunges 1. 0 each leg, 2. The 7minute workout can help you get and stay in shape. How To Find My Target Heart Rate To Burn Fat Forskolin How It Works How To Find My Target Heart Rate To Burn Fat Coleus Forskohlii Sedation Best Buy On Forskolin. Split Jacks 1. 0 each leg forward. Rinse and Repeated as many times as you can. Air Squared. Air chair Peoples Chair without the wall combined with air claps in cadence. 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. Alabama Ass Kickersaka Ass kickers. Down on all fours, kick each leg individually up and back. ALARMRoutine. A L A R M Similar to B. O. M. B. S. except these 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. ALARM 1 Shoulder Press, Lunge, LBC, Run, Merkin ALARM 2 Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkins, Makhtar NDiayes, ALARM 3 Burpees, Jump Squat, Mountain Climbers, Rockette Hillbillies, Pattycake MerkinsAlphabet. Mary. On your 6 feet elevated like 6 inch hold spell out the alphabet with your feet. All capital letters preferred. Alternating Shoulder Taps. From the Merkin position, alternate touching your left hand to right shoulder and right hand to left shoulder. IC or OYO. American Hammer. Mary. A more appropriate name for the former Russian Twist. Rocky did beat the Russian in the movie. Sounds tougher too. AMRAPAs Many Reps As Possible, usually done with a timer or to failure. Angle Grinder. Merkin. 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. Why Do My Knees Crunch When I Squat' title='Why Do My Knees Crunch When I Squat' />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. Annie. Warm up. 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. Apollo Creed Burpee. Remember the scene from Rocky 3 with Apollo and Rocky doing one armed push ups Thats right, a one armed BurpeeAscending Curb Crawl. Routine. 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 1. Jack Webbs promiscuous cousin. Ascending Testicles. Cousin of Balls to the Wall. Start with feet on wall in 1. Merkin Derkin position. Cannot Install Ie 10 Windows 7 64 Bit here. Do 1. 0 Derkins then walk feet up wall to 4. Derkin position. 1. Derkins then walk feet up wall to full Balls to the Wall pose. Can add 1. 0 more Derkins here if youre tough enough. Or hold in BTTW pose. ATMs. Routine. All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. Alternating Shoulder Touches In Cadence 4 count, 1. Tempo Merkins down on the 1 2 3, up on 4, 1. Merkins. Thats 1 complete round. 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. Australian Mountain Climber. Get into the BTTW position and do a mountain climber, typically in cadence. Aka Aussie Mountain Climber. AYGAll you got. Usually used for routines, runs or instead of moseying. B. O. M. B. S. Routine, Partner. Similar to Dora 1 2 3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the insert your destination. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are 5. Burpees 1. 00 Overhead Claps 1. Merkins 2. 00 Big Boy Sit ups 2. Squats. Tags Circuit, Partner. Back Plank. Same as plank except facing upwards with arms behind the body and on heels. 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. 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. Baryshnikov Squats. Squat. Legs rotated out to the sides, hips opened, heels raised, then squat. 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. Bataan Death March. Routine, Partner, Run. 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.