Source · F3 Nation + Regional

Terms · 1690

§ F3 Terms

The Lexicon
& Exicon.

1690 terms · Lexicon (851) + Exicon (839).

// Everything. Lexicon terms + Exicon exercises.

1690 terms total

// LexiconAARShort for After Action Report

// LexiconABHShort for Always Be Headlocking.

// LexiconACCELERATETo increase the pace of Movement.

// LexiconAcceleratingThe process of a man improving his life, leadership, and fitness.

// LexiconACCELERATING MANA man committed to Acceleration.

// LexiconACCOMPLISHMENT ADRENALINEAbility to maintain energy throughout a work day due to the extended adrenaline release as a direct result of accomplishing the early morning workout.

// LexiconAccountabilityThe willingness of a man to let his brothers speak truth into his life.

// LexiconACCOUNTABILITY.TEAMSetting and maintaining high Standards within the Team. (Q4.8).

// LexiconACTUAL PURPOSEAn Organization's undisclosed but primary goal.

// LexiconADVANTAGEA superior circumstance achieved by Movement.

// LexiconADVERSITYA challenge to Acceleration created by Obstacles.

// LexiconAFTER ACTION REPORTA brief review of what took place after an Event of some kind (workout, GrowRuck, etc.), particularly regarding leadership displayed by a Q during said event. An essential part of a good LDP. Typically comprised of 3 things that went well and 3 things that could use improvement, but could go much deeper as well. (abbr. AAR)

// LexiconAKAShort for Also Known As.

// LexiconALRShort for Ask-Listen-Remember.

// LexiconALSO KNOWN ASAn alternative name for a man, a place or a thing. Abbr: AKA.

// LexiconALWAYS BE HEADLOCKINGA Q's determination to never miss an opportunity to transform a Sad Clown into an FNG. Abbr: ABH.

// LexiconAMThe portion of the day between midnight and noon when most of what is going to get done does get done.

// LexiconAMATEURA man ruled by emotional reaction rather proactive Preparedness.

// LexiconANNOUNCE-A-RAMAThe stage of the COT during which the PAX dispense G2 to the Faithful.

// LexiconAOThe specific geographic location where an F3 event or workout takes place.

// LexiconAO-DULTERYWhen a PAX hard commits to an AO, then posts elsewhere. While considered better than fartsacking altogether, it is still a dubious practice.

// LexiconAPOCALYPTOAny winding, gloomy and dangerous trail through the woods, best run at an ankle-breaker pace.

// LexiconAPPRENTICESHIPThe phase of an LDP within which Positive Habit Transfer takes place. (Q4.3).

// LexiconAREA OF OPERATIONSThe geographical location at which an Event takes place. Abbr: AO.

// LexiconARGUMENTThe forceful juxtaposition of opposing viewpoints in order to Persuade.

// LexiconARTICULATED PURPOSEThe primary Advantage sought by a Team or Organization.

// LexiconARTICULATIONDescribing Vision to others. (Q3.5).

// LexiconASK LISTEN REMEMBERThe method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembers what he hears. Abbr: ALR.

// LexiconAYEI agree.

// ExiconAbe VigodaA variation on the Windmill, which is peformed much more slowly and with more stretching (aka "Old Man Style"). Usually peformed in Warm-a-rama.

// ExiconAbs Are All You NeedThe Q plays "Love is All You Need" by The Beatles. Hold crunch position (supine with elbows and knees touching) throughout the song. Perform Big Boy Sit Up for every "Love" in the song.

// ExiconAbsolutionCombination 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'...

// ExiconAbyss MerkinPerform 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.

// ExiconAgassisExicon Trying to make sense of the exercises you may hear called at an F3 bootcamp? Need something new for your first or 100th Q? You've found the place. (You also may want to consult The Lexicon, at least after your first workout, to make sense of what just happened.)

// ExiconAiken LegsDone 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.

// ExiconAir DramaA 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.

// ExiconAir SquaredAir chair (People's Chair without the wall) combined with air claps in cadence.

// ExiconAl GoreA static hold in a squat position.

// ExiconAlabama Ass-Kickersaka 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.

// ExiconALARMA-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.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)

// ExiconAlarm Clocklie on ground- back of head and heels touching ground. Get up (as quickly as possible). Hop up. Rinse, repeat.

// ExiconALBATROSS WINGSStart 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. Bat Wings w/the following added: Moroccan Night Club, Cherry Pickers, Mike Tyson's, Chinooks, Front Raises, Overhead Press, Albatross (flapping wings), and finish with 45 degree angle hold.

// ExiconAll About The BenjaminsSimilar to 11's, however each part equals 100, that's why "the Benjamins". This is OYO and the Q can use the exercises of choice, but the suggested exercises are with a coupon, 25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back. Depending on the mood of the Q, he could make the PAX lunge walk with their coupon or not, but at the end that's 100 reps on the exercises,...

// ExiconAlligator MerkinWalking Merkin. Alternate stepping hands forward on successive merkin reps. You know...like an alligator walks, but with merkins.

// ExiconAlphabet (or ABCs)On your 6 - feet elevated like 6-inch hold - spell out the alphabet with your feet. All capital letters preferred.

// ExiconAlternating Shoulder TapsFrom the Merkin position, alternate touching your left hand to right shoulder and right hand to left shoulder. IC or OYO.

// ExiconAlternating Side SquatsStart 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.

// ExiconAmerican HammerRotational core exercise.

// ExiconAMRAPAs Many Reps (or Rounds) As Possible within a set time limit.

// ExiconAngle GrinderStarting 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

// ExiconAnimal Style SquatsThis exercise instructs pax to get in the "throw-up position" (hands on knees), do a squat in that position, perform a burpee from there, then get back to throw up position to count for one squat. Q makes the call on time or repetitions.

// ExiconApollo Creed BurpeeRemember the scene from Rocky 3 with Apollo and Rocky doing one-armed push-ups? That's right, a one-armed Burpee!

// ExiconApolo 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.

// ExiconApolo OhnoSpeed Skater style side hops

// ExiconApple TurnoverBest 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...

// ExiconARod'sCombination of a JLo and a Pickle Pounder

// ExiconAscending Curb CrawlLocate 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.

// ExiconAscending TesticlesCousin 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.

// ExiconATMsAll 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.

// ExiconAussie BurpeesA 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...

// ExiconAustin Ass-kickersSame 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).

// ExiconAustralian Mountain ClimberGet into the BTTW position and do a mountain climber, typically in cadence. Aka Aussie Mountain Climber

// ExiconAustralian Snow AngelsBegin 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.

// ExiconAYGAll you got. Usually used for routines, runs or instead of moseying.

// LexiconBACK BLASTA written account of a Workout or Event that the Q Posts to a public forum. Abbr: BB.

// LexiconBackblastA written summary of the workout posted to Slack or a website.

// LexiconBALL OF MANCongregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM.

// LexiconBAT FLIPPERSThose PAX prone to demonstrative celebration of their rebellion against Institutional or cultural orthodoxy.

// LexiconBBShort for BackBlast.

// LexiconBEARDED MILLENNIALA millennial with a beard.

// LexiconBEAT DOWNA very difficult Workout delivered by a Q with Zeal.

// LexiconBeatdownThe actual physical workout led by a Q.

// LexiconBeatdown FlowThe smooth movement from one exercise or location to the next.

// LexiconBeatdown VarietyAvoiding the 'same old' workout every time.

// LexiconBELIEF SYSTEMThe conviction that there is a supernatural governing force outside of oneself that provides an ordered explanation for our existence and delivers consequences for the violation of that order.

// LexiconBIG BALLThe Earth. More generally, that which can be seen rather than that which comprises the Super Unknown.

// LexiconBLACK MIATA'D(v) getting run from an AO by a security guard or EE of said AO. Used in a sentence, "BV, I've got some bad news, we got Black Miata'd at Lord Kensington today by a couple of Paul Blarttsâ€¦"

// LexiconBLACK SWANThriving in the chaos of the unpredictable.

// LexiconBLACK TAHOERemoving a man from a position in which he cannot Prosper.

// LexiconBLACKWATERA Workout so tough it leaves the PAX standing there looking backward half-unconscious from the Pain.

// LexiconBLADEA man who is Sharpened by another man within a Whetstone relationship.

// LexiconBLOOMBERGAn attempt by Governance to initiate Movement by fiat.

// LexiconBLUE PILLThe choice of the easy-false life of a Mascot over the hard-true life of the HIM.

// LexiconBlue Ridge RelayAn annual 208-mile team relay race through the mountains of North Carolina.

// LexiconBLUFShort for Bottom Line Up Front.

// LexiconBOAT BURNINGA Q's demonstration of his Commitment to Living Third. EG: a wedding ceremony.

// LexiconBOBBY CREMINS (as in, to pull one)When a man Posts to one Workout, but leaves after Startex to go to a different AO. Also, a non-Workout LIFO initiated by the M or CBD.

// LexiconBOMThe physical act of men huddling close together for the final prayer/words.

// LexiconBOOMThe sound a new Workout makes when it is Planted.

// LexiconBOTTOM LINE UP FRONTA Q's manner of speaking and writing that makes it very clear very early what his central point is. Abbr: BLUF.

// LexiconBRICKA singular positive Habit that is Advantageous to the individual or others.

// LexiconBRICKLAYINGThe joining of Bricks into a Routine.

// LexiconBRICKS WITHOUT STRAWCalling on a man to lead without providing the training necessary to form positive Habits. Abbr: BWS

// LexiconBRODYThe recognition that you are going to need a bigger boat.

// LexiconBROTHERA fellow man.

// LexiconBTBShort for Be The Bacon.

// LexiconBUGGY WHIP SALESMANA Mammon that technology has passed by, but for some reason (other than necessity) still persists.

// LexiconBULLFROGAn Organization whose primary goal is Existential Continuity.

// LexiconBULLWHIPA not-so-obvious Skill possessed by a HIM. EG: Indian Jones' ability to snap a bullwhip.

// LexiconBUTT HURTTaking offense at mere words or anything other than actual sticks and stones (the only things that truly break bones).

// LexiconBUTTERBEANA PAX with an endomorphic body type.

// LexiconBWSShort for Bricks Without Straw.

// ExiconB.O.M.B.S.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: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

// ExiconBaba O'RileyFive minutes of Imperial Walkers set to the perfect five minute song, Baba O'Reilly by The Who. Increasing tempo for the final 30 seconds.

// ExiconBack Plank (aka Knalp)Same as plank except facing upwards with arms behind the body and on heels. (Knalp = plank spelled backwards)

// ExiconBallerinas - Toe SquatsIn 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.

// ExiconBalls to the WallInverted static hold.

// ExiconBaryshnikov SquatsLegs rotated out to the sides, hips opened, heels raised, then squat.

// ExiconBat Wings (aka the Martina Special)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.

// ExiconBataan Death CrawlA combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees, while the rest of the Pax Bear Crawl 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, until the Q calls it or a certain distance has been reached.

// ExiconBataan Death MarchAKA: 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.

// ExiconBay City ScissorsAlternating 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.

// ExiconBeach BunniesMurder Bunnies performed in the sand (ie - a volleyball court, playground area, beach, etc)

// ExiconBear BrawlLike 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.

// ExiconBear CrawlAll-fours transportation.

// ExiconBear Crawl 1-2-3Dora's obnoxious neighbor who throws wild parties all night long. Partner up, perform 100 Merkins, 200 LBCs, and 300 Squats as a team. While Partner 1 is doing the 1-2-3, Partner 2 Bear Crawls across a defined space (parking lot works great), and Crawl Bear back, then flip flop until all Merkins, LBCs, and Squats are complete.

// ExiconBear Crawl 360Perform Bear Crawl while rotating 360 degrees the entire time. Can be performed clockwise or counter-clockwise.

// ExiconBear Crawl BurpeesPAX start in upright position arms raised (Grizzly bear rarwr) drop in to burpee, at the top of the push up start bear crawling. Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again.

// ExiconBear Crawl Inch WormPAX 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.

// ExiconBear Crawl Merkin4ct 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.

// ExiconBear Crawl Ring of FireCombines 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...

// ExiconBear Crawl SnakeSimilar 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.

// ExiconBear HoldWhat happens when you combine a plank and bear crawl.... you get the Bear Hold. Its is the bear crawl position, but don't move. 4 points of contact, hands and toes. Knees should be slightly off the ground.

// ExiconBearmuda Triangle3 markers ~30yds apart in shape of a triangle. Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat x 3. Named Bearmuda Triangle as it has been known to mysteriously lose some pax along the way.

// ExiconBearpeesThe Bearpees are long lost cousins to the Burpeedans and suck equally. Line up across a field or parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward. Once PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees. This is best achieved when going past 4!

// ExiconBears & BlocksGet 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 past your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.

// ExiconBearway to HeavenA 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".

// ExiconBeatdown: The Deck of DeathA workout where the exercises and reps are determined by the flip of a deck of playing cards.

// ExiconBeep Test/HighlanderPAX run continuously between two points that are 20 meters apart from side to side. The runs are synchronized with a smart phone application that played beeps at set intervals. At the sound of a beep, the PAX run 20 meters before then next beep sounds As the test proceeds, the interval between each successive beep decreases, forcing the PAX to increase their speed over the course of the test, until it is impossible to keep in sync with the recording. Should the Pax fail to make the 20 meter...

// ExiconBelchingPax 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...

// ExiconBent JacobAny deviation from a straight #JacobsLadder.

// ExiconBent Over RowA back exercise pulling a coupon from a hanging position to the chest while bent at the waist. Targets the upper back and lats.

// ExiconBerkinsDoing merkins using bricks, best when including squats and jumpups.

// ExiconBernie SandersFind the tallest hill you can and traverse it from bottom to top while running backwards. You'll find the quads you never had and all the while feeling the BERN. Repeat as necessary.

// ExiconBig BangPAX 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....

// ExiconBig Boy Sit-upA full range of motion sit-up.

// ExiconBig Boy Sit-up-Ups (aka, Bissyous)Big Boy Sit-up-Ups = standard Big Boy Sit-ups + stand all the way up when you get to the top of each sit up position... helps to have a Partner holding your feet. Recommended Partner holding feet keep head down chin to chest - avoid strange encounters to the face during exercise!

// ExiconBig OO Sit on the very edge of a skate bowl or any ledge with your legs hanging over the abyss, feet together. Make big O's with your feet, bringing them down into the bowl on the downswing. Hands out to the side or gripping ledge.

// ExiconBill MurraySame as Sheldon Cooper, but instead of decreasing reps after each run, you do 10 merkins, 10 squats, 10 BBSU, and 10 burpees each time. After the 3rd or 4th round, one of the PAX said he felt like he was in 'Groundhog Day.' That is what led us to Bill Murray for the name.

// ExiconBilly MadisonInspired 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...

// ExiconBilly RunAn AYG run performed during the last few hundred yards of what ought to be fellowship pace back to the parking lot at the end of a workout, initiated by one of the PAX when the spirit leads.

// ExiconBizarroBizzaro 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.

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

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

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

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

// ExiconBlimps5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Rinse and repeat as needed. Can be done to cross a field or lot.

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

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

// ExiconBlock WebbsA Jack Webb using a concrete block incline merkin & a block press instead of an air press.

// ExiconBlockeeBurpees 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.

// ExiconBlockeesA burpee performed while holding a coupon, with an overhead press at the top. One of the most dreaded coupon exercises in F3.

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

// ExiconBlocktanamoPAX circle up with their backs towards the center, holding a coupon straight out in front of them. One PAX sets down his block and runs outside the circle, pressing down on the others' blocks as he passes. The next PAX sets his block down and begins his run as soon as the guy next to him returns to his spot. The exercise ends when the final PAX completes his lap. This can be done both clockwise and counterclockwise. A modified version of a PAX favorite, Guantanamo.

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

// ExiconBoat / CanoeThe 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.

// ExiconBobby HurleySquat jump with floor touch.

// ExiconBodies Hit the FloorThis 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.

// ExiconBody Bag BuildersThis 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.

// ExiconBody BuildersEssentially 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.

// ExiconBohemian rhapsodyPerformed in cadence. Start with a slow Freddy Mercury, holding each side for 5 seconds on a single count. Finish with regular Freddy Mercurys.

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

// ExiconBolt 45sAs 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.

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

// ExiconBonnie Blair4-count jumping lunges.

// ExiconBonnie BlairsJumping Lunges. Yes, it's really that simple.

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

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

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

// ExiconBottom FeedersAny 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...

// ExiconBox CutterCore move on your six.

// ExiconBox JumpsExplosive jump.

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

// ExiconBreakdancer MerkinBegin 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.

// ExiconBrick by Brick Shuttlerun (BBBS)BBBS â€“ Brick by Brick Shuttle Run (Burpee Big Boy Sit-ups) PAX number off 1s&2s and form two lines 10 yards apart (3 parking spaces at today's AO). First PAX from Group 1 does the shuttle run by picking up a brick at the other groups line, returns brick to his line, then retrieves the second brick, then returns brick to his starting spot. Remaining PAX are meanwhile in plank position or crab hold awaiting their turn and rotate between the two positions. After PAX completes the...

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

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

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

// ExiconBridge Over The NestBoth partners start at the base of a bridge or hill. Partner 1 starts bear crawling over the bridge while Partner 2 completes 10 squats, 10 merkins, and 10 LBCs. Partner 2 then runs to the opposite side of the bridge and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises, runs across to the other side, and runs back to Partner 2. Repeato back and forth across the bridge until time runs out or the PAX...

// ExiconBroad Jump BurpeeCombination of burpee with a broad jump forward at end of burpee.

// ExiconBroken BicycleThe Broken Bicycle is a variation of Freddie Mercurys. Lay on six with leg straight out and hands behind head. Lift torso like doing a crunch while bringing one knee to meet elbows with the other leg remaining straight. Return to original position and repeat with opposite leg. It is a four count exercise with you alternating legs on each sit up. When done correctly it looks like you are riding a "broken bicycle".

// ExiconBroken WheelbarrowSimilar 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.

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

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

// ExiconBucket BrigadeWorks 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.

// ExiconBucket Brigade LungeWith Rock or other coupon in hand, backwards lunge and twist towards front leg. Alternate legs and direction...like in a bucket brigade.

// ExiconBulgarian Split SquatUse a bench or a partner's back while they hold a plank position. Extend one leg out roughly 24 inches, with the other leg placed on the bench or your partner's back. Squat down until your knee is nearly touching the ground, then return to the starting position. Perform the movement on the â€˜down' command, typically in sets of 15-20 reps per leg. To modify, add weight using a coupon, ruck, or sandbag.

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

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

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

// ExiconBurp-UpsStandard 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.

// ExiconBurpeeA full-body explosive movement.

// ExiconBurpee Broad JumpDistance burpee.

// ExiconBurpee DansThis 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.

// ExiconBurpee Mile48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4.

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

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

// LexiconC3Centrally controlled collectivism.

// LexiconCadence CountingThe rhythmic 4-count method used to keep the PAX moving in unison.

// LexiconCAMPOSThe Workout group in CNC from which F3 emerged.

// LexiconCANCTo cancel an Event.

// LexiconCANDORGraciously telling the hard truth and demanding to hear it from others. (Q3.8).

// LexiconCANSECOA Jackass who gracelessly tells a hard truth.

// LexiconCANTORERefusing to let the weather report cancel a Workout.

// LexiconCARRIER PIGEONDelivering a Weinke to a Workout without Posting for it.

// LexiconCARROTSIncentives that reward Virtuous behavior.

// LexiconCarsackWhen a PAX wakes up, dressed and walks out to the car to post...but is blocked in by visiting family

// LexiconCARTERICOA large area of land situated between military bases that the feds use to protect us (Cherry Point/Camp Lejeune) and a beautiful seashore that the feds stole from us (Cape Lookout). It includes such towns as Beaufort, Morehead City, Atlantic Beach and essentially stretches from Cedar Island to Cedar Point. Carterico is clannish. Foreigners are known as dit-dots and dingbatters. Carterico is proud of its lack of progress and generally skeptical of any idea that originates "West-a-Raleigh"...

// LexiconCAT KICKERA man's last screw-up before he hits his bottom.

// LexiconCAT NAPWhen you push a workout so hard that a member of the pax doesn't merlot, but instead has to lay down for the rest of the workout.

// LexiconCBDShort for Class-B Dependent.

// LexiconCFShort for Charlie Foxtrot.

// LexiconCHAMPAGNE MILLENNIAL:A millennial born prior to 1985.

// LexiconCHAOSUncontrollable circumstance.

// LexiconCHARLIE FOXTROT"Not only are bloggers suckers for the remarkable, so are the people who read blogs ." - Seth Godin Introduction: If you run a website, chances are you already have a blog. And if you don't, maybe you should start one. A blog can boost your brand awareness, increase conversions, and improve customer service. Blogs help you connect with your audience on a more personal level and allow them to interact with you in an individual capacity. Blogging also helps to present viewers with fresh content...

// LexiconCHASERThe second fastest group at a Workout or CSAUP.

// LexiconChecking the PulseObserving the PAX to see if the workout is too easy or too hard.

// LexiconCHIPPENDALEPosting shirtless to a Workout.

// LexiconCIRCLE OF TRUSTThe terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man. A Core Principle of F3Nation. Abbr

// LexiconCIRCUMSACKMissing a Workout due to circumstances outside of one's control.

// LexiconCLASS-B DEPENDENTThe woman a man loves and should marry, but is procrastinating into losing for good to a HIM willing to exude Commitment. Abbr: CBD

// LexiconClown CarWhen multiple PAX pile into one vehicle to ride together to a workout or event. A Clown Car is a sign of strong fellowship and often results in pre-workout mumble chatter.

// LexiconCLUBA loose combination of people seeking companionship.

// LexiconClusterfreezeName for a beatdown in which the number of PAX posting exceeds the degrees Fahrenheit.

// LexiconCLUSTERQAn abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn't possibly do worse than THAT guy, leading to an influx in Q signups.

// LexiconCLYDESDALEA Pax that tends toward the Meso- or Endomorphic body types, whose body weight exceeds the 200lb mark. A very tall ectomorph only sort of counts... Generally the opposite of the Shivering Whippet.

// LexiconCNCCharlotte, North Carolina. Where F3 was born in 2011. The shining city on the hill, The new Jerusalem. A place worth defending from Goo Nation.

// LexiconCOAShort for Course Of Action.

// LexiconCOAT HOLDERA man who tolerates the lack of Virtue among the Leaders in his Community.

// LexiconCoat tailingA PAX's Inability/unwillingness to count reps so just waits for a batflipper to move to the next exercise then does two more reps before moving on.

// LexiconCoffeeteriaGathering for coffee and fellowship immediately following a workout.

// LexiconCOGNITIVE PURPOSE DISPARITYAn Organization with an unrecognized conflict between its Articulated Purpose and its Actual Purpose.

// LexiconCOLAMConcentric expansion method, by which a Region plants Nomads outside of its boundaries but within 100 miles.

// LexiconCOLLISION LEARNINGWisdom gained through Failure, Adversity and Argument.

// LexiconCOMFORTA state of physical ease and freedom from pain, constraint or challenge. The watchword of the Kimono.

// LexiconCOMFORT ZONEA cultural myth of Goo Nation that encourages people to be in-Effective.

// LexiconCOMMITMENTUnwavering loyalty to the Group and unflinching determination to accomplish its Mission. (Q3.9).

// LexiconComms QThe man responsible for the Region's digital presence (Slack, Website, X/Twitter).

// LexiconCOMMUNITYTwo or more people who voluntarily live in close Proximity.

// LexiconCommunity ServiceUsing the strength of the PAX to help the local community in Marietta.

// LexiconCOMPETENCEThe ability to perform Mission-essential Tasks.

// LexiconCOMPETITIONThe healthy process of pitting oneself against another man in an objectively measurable endeavor.

// LexiconCOMPLETELY STUPID AND UTTERLY POINTLESSDifficult, dirty and dangerous Events that build Trust between Team Members. Abbr: CSAUP.

// LexiconComraderyThe deep, combat-like bond formed through shared hardship and common purpose.

// LexiconCOMZThe Q's Commitment to Accelerating the quality of communication within his Group.

// LexiconConcentric CirclesThe F3 model of influence: Individual -> Team -> Organization -> Community.

// LexiconCONCENTRICAThe circular rings formed by a man's most Proximate relationships.

// LexiconCONDITIONA dis-Advantage that cannot be remedied.

// LexiconCONFINEMENTThe efforts made by the Governance of an Organization to maintain a perceived status-quo through the restraint of its Advantage-seeking Members.

// LexiconCONSEQUENCEThe result of the Enforcement of a Standard.

// LexiconCONSISTENCYUnchanging in nature, Standard or effect over time. (Q3.10).

// LexiconCONTENTMENTStability of emotion engendered by the consistent pursuit of Joy rather than Happiness. (Q3.11).

// LexiconCONTROLThe perceived power to dictate people's behavior or the course of Events.

// LexiconCONUSThe continental United States. Sea to shining sea. The lower 48.

// LexiconConvergenceWhen multiple AOs or Regions meet at one location for a massive workout.

// LexiconCOOP STRONGInfectious strength of spirit and manifestation of Perseverance.

// LexiconCORE PRINCIPLESF3's Guardrails. Every Workout must be: 1. Free of charge 2. Open to all men 3. Held outdoors, rain or shine, heat or cold 4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary 5. End with a Circle of Trust

// LexiconCORRECTIONZealously advocating for Shared Virtue. (Q2.6).

// LexiconCORRECTORA HIM willing and able to provide Correction and take responsibility for the Outcome.

// LexiconCOTThe final 5-10 minutes of every workout where men gather in a circle to close out.

// LexiconCOT (Circle of Trust)The most sacred space in F3 where men share their hearts and minds.

// LexiconCOT PreparationPre-thinking the closing words for the Circle of Trust.

// LexiconCount-a-ramaThe process of counting the number of men present at the workout.

// LexiconCOUNTERAMACounting off the PAX in the COT to get the total number for the Workout.

// LexiconCounting the PAXAccurately tallying the number of men present.

// LexiconCouponA weighted object (usually a 40lb cinder block) used in a workout.

// LexiconCOURAGESetting aside fear to turn hardship into grace. (Q3.12).

// LexiconCOURSE OF ACTIONA planned Movement to solve a Problem or achieve an Outcome. Abbr: COA.

// LexiconCOUSIN EDDIEA PAX from another Region who Posts without warning.

// LexiconCREATORThe Sky-Q.

// LexiconCREDOA concise Statement of beliefs that guides a HIM or inspires a Group's Members into Sua Sponte Movement.

// LexiconCRICKETSA silent collective non-response to an intellectual or physical challenge.

// LexiconCRUCIBLEA finite set of trying circumstances that increase Perseverance through Adversity.

// LexiconCSAUPCompletely Stupid And Utterly Pointless. A long-form or grueling event that pushes limits.

// LexiconCUIDADOAn F3 Exhortation to be careful, danger this way cometh.

// LexiconCUTTING THE HAMTeaching and re-teaching processes and methods based on outdated or bad information that was taught to you. Accepting as truth a wrong way to do things simply because "that's the way we've always done it". AKA: Whiskey D*cking.

// ExiconC2CShort for Corner to Corner, running short, fast distances to a corner or designated spot, where the #SugarRays pick up a plank to wait for the #Six.

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

// ExiconCalf RaisesRise up onto the balls of your feet by contracting the calves, then lower back down. Simple but effective, especially off a curb or step for extra range.

// ExiconCapri LapUsually a warmup lap around the parking lot or AO staying close enough to be seen by any that arrive late, but can include and or all of the the warmup. Named this in honor of Mint Hill's Capri who seems to always be a minute or two late.

// ExiconCaptain MorganIn plank position raise on one side and bring the high side knee up. Like Captain Morgan.

// ExiconCaptain TherkinCaptain Thor modified with 5 merkins between each set. 1:4, 5x merkin, 2:8, 5x merkin, 3:12, 5x merkin, etc.

// ExiconCaptain ThorAn 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.

// ExiconCariocaRunning while crossing left foot over right and twisting at the hips, reverse - like the DBs do in the NFL. Often mistaken for Karaoke.

// ExiconCarolina Dry DockA push-up targeting the shoulders.

// ExiconCarolina Dry DocksModified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six.

// ExiconCarolina SweeperHamstring stretch/move.

// ExiconCatalina Wine MixerStarting in plank position, go down onto each arm into a chilcutt. Last arm down becomes the first one to go back up into a plank. Then do a merkin. That's 1.

// ExiconCatch Me If You CanTwo 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.

// ExiconCatch Us If You CanThree 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.

// ExiconCaterpillarPAX forms 2 lines face-to-face, down in plank position. Allow 2-3 feet between PAX. 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.

// ExiconCharles BronsonStart with 3 shovel flags, cones or other distance markers with first two 100 yards apart in a line, the last another 10-30 yards past. At starting point, perform 50 SSH's, sprint to 2nd point, then army crawl or bear crawl to 3rd point. Mosey back to start, 50 Merkins then rinse/repeat. 50 burpees, rinse/repeat. 50 LBC's, rinse/repeat. Finish with 50 Jump Squats rinse/repeat. Coupons optional. NOTE: a white board at start with exercises listed is invaluable.

// ExiconCheerleaderStart in SSH position, go to the up SSH position, on the down go into a squat and bring hands to a point below the knees and repeat. Can be called IC or OYO.

// ExiconCheerleader MerkinNeeded: odd count of pax (example below is with 5 pax) and a raised surface (bench, bleacher, etc) 3 pax in plank side by side 2 pax on top (with feet on bench and hands on back of 2 pax below) to form pyramid 10 abyss merkins for pax on top and everyone rotates clockwise until rotation is complete

// ExiconCHerkinLike a merkin or carolina dry dock but you lower your body slowly to touch your forehead to the ground. "CH" refers to "Cheesehead". (Thanks Carrier in CLT Metro.)

// ExiconCherry Pickers4-count standing stretch.

// ExiconChest PressA coupon exercise performed lying on your back. Press the coupon from chest level to full arm extension above you. The coupon equivalent of a bench press.

// ExiconChicken PeckersFeet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder.

// ExiconChilcutt Peter ParkersWhile holding Chilcutt position (see above), alternate bringing each leg up towards your arms (see Peter Parkers).

// ExiconChilcuttsAn elbow plank. All elbows and no discernible movement is the way Big Pete rolled.

// ExiconChilly Broad JumpsEach Pax member will be in the Chillcut position about 4-5 feet apart.Â The person on the end will Broad Jump over each person until he gets to the end.Â Then he will Chilcut and the next guy broad jumps etc. etc.Â This will continue for 25-50 yards depending on the Q.

// ExiconChilly JacksA kissing cousin to the Plank Jack. This is a jumping jack while in the Chilcutt plank position.

// ExiconChinook SquatsThree Chinook arm circles, followed by a squat, count in cadence. Repeato until you feel you've had enough.

// ExiconChuck Norris MerkinsAKA the "Knerkin". A tradtional Merkin but performed using the knuckles instead of the open hand.

// ExiconChumbaburpeeThe Q plays "Tubthumper" by Chumbawamba. Start with SSH at the beginning of the song, and every time they say, "I get knocked down, but I get up again," do a burpee. While not doing burpees, continue performing SSH. By the end of the song, you will have done approximately 27 burpees. This exercise is great for the Warmorama and can help shut down any mumblechatter early in the workout or at any point during it.

// ExiconCiabattaProperly known as'Tabata.' A four-minute #Routine that involves 20 seconds of work followed by 10 seconds of of rest repeated 8 times.' Properly done, all but guaranteed to induce #TBQ. Good for introverted Qs.

// ExiconCindyAMRAP in 20 minutes: 5 pullups, 10 merkins, & 15 squats."Borrowed" from a popular fitness craze, Cindy is a great total body beatdown and a great benchmark to gauge your progress over time. Plus, if you complete 20 rounds during the 20 minutes, add a mile run to the front and back end of the workout, and you've just completed The Murph.

// ExiconCindy CrawfordLike Cindy (AMRAP 5 pull-ups, 10 merkins, and 15 squats) Plus 20 LBCs and 25 toe raises to get the full body bikini ready. Complete 20 rounds in 30 minutes and you're ready for the two piece!

// ExiconCircle BurpPAX 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.

// ExiconCircle of Pain aka COPA circle formed for group exercises and #Routines during a #Workout.

// ExiconClerkinA merkin with a clap, either OYO or with a partner.

// ExiconCliff Hanger Arm-upsThink 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.

// ExiconCliff Hanger MerkinsCliff 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.

// ExiconClimate ChangeWhile in a circle the Pax holds the 'Al Gore' pose. The Pax then proceeds to do a time bomb (just like the Merican Time Bomb). A five burpee time bomb is a great way to end the mumble chatter. Continue the countdown until the Q is smoked or everyone quits. The burpee can be switched to jump lunges or burpees depending on the mood of the Q.

// ExiconClock MerkinsFind 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.

// ExiconClock PendelumBending at waist, back straight parallel to ground. Use sandbag/ weight / CMU raise weight 90 deg to left, back to center, 90 deg to right, back to center....repeat Keep back straight.

// ExiconClowneyNamed after the Univ. of South Carolina football DE standout, this exercise involves 7 sets (per Clowneys's college jersey number 7). The exercises are 4 jumping lunges IC followed by 4 merkins IC. Rinse and repeat this set of exercises 7 times.

// ExiconClurpeeA burpee, with a clap merkin instead of a regular merkin.

// ExiconCoachThe 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...

// ExiconCocaine Bear CrawlA bear crawl across a parking lot, stopping at each white line to perform a merkin, bringing your nose to the white line.

// ExiconCockroach Resurrection4-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.

// ExiconColonel TrautmanPair 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 Chillcutt 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.

// ExiconColt 4545 Cinder Block Curls (Similar to 21's). 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.

// ExiconContra BurpeesBurpees with increasing number of merkins. Especially effective when combined with Broad Jumps.

// ExiconControl Freak MerkinsThe Q has complete control of the merkin. His down and up. This can be as brutal as the Q wants it.

// ExiconConveyor BeltColumns of 5-6 PAX deep, standing at "stations" positioned 2 parking spaces apart, perform appointed exercise (5 monkey humpers or 3 merks, for example), BearCrawl forward to next station, guy at front runs to back of column. Reverse Conveyor Belt is the same idea but going in the reverse direction by CrawlBearing between stations. This works really nicely with kettlebells: leave your kettlebell at the station where you start.

// ExiconCooler / Super Duper CoolerFor 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...

// ExiconCopperhead LungeIn 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.

// ExiconCopperhead MerkinsRegular Merkin, each rep done in 3 stages, much like the copperhead squat. Excellent in high reps to feel the burn on the deltoids and rhomboids. Can be modified ad infinitum (eg copperhead derkin, copperhead drydock, etc.)

// ExiconCopperhead SquatSlow, controlled squat.

// ExiconCotton-eyed JoeThe Q plays "Cotton Eye Joe" by Rednex. Start with Side Straddle Hops (SSH) to the music when the singing begins. When the banjo solo starts, squat low, then raise and kick your leg to the left, squat low again, and kick your leg to the right. Alternate legs. When the music changes and the woman sings, switch to merkins. Switch back to Side Straddle Hops when the man sings again. Rinse and repeat: Man singing: SSH / Banjo solo: CEJ / Woman singing: Merkins

// ExiconCoupon GrindA workout centered entirely around the use of a cinder block (coupon).

// ExiconCoyote UglysFind 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.

// ExiconCPRsCombination 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.

// ExiconCrab CakesStart 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.

// ExiconCrab HumperLike air humpers but in the crab walk position (hands and feet on ground, keeping 6 off ground, thrust hips up and down).

// ExiconCrab JacksJust 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.

// ExiconCrab vs. Bear SoccerPreferably 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.

// ExiconCrab WalkReverse all-fours transport.

// ExiconCracker JacksStarting in ATG-Frog Squat position, w/ both arms extended straight down b/w legs + hands planted on ground. Perform a Star Jump & return to 1st position.

// ExiconCrawl BearBackwards bear crawl.

// ExiconCrawl Bear 360Perform Crawl Bear while rotating 360 degrees the entire time. Can be performed clockwise or counter-clockwise.

// ExiconCreapeesThis is a normal burpee with a creature merkin variant at the bottom. This version of the creature merkin is where the creature is climbing out of the black lagoon, so it is performed in front of a bench and transitions from a regular merkin to an inclined merkin (F3Orlando Flowerchild favorite).

// ExiconCreature MerkinsStart 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. Q's call on how many merkins to perform on each side.

// ExiconCrowd PleaserEssentially 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.

// ExiconCrucible MerkinStart 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.

// ExiconCrunchy FrogDone 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.

// ExiconCumberland County Viaduct (CCV)Basically - these are side raises. Lay on side with weight on elbow. In cadence - 1) raise hip up as high as you can. 2) back down but don't let other hip touch ground 3) raise up again 4) back down.

// ExiconCupid ShuffleThe Q plays "Cupid Shuffle." Follow the commands from the plank position: Right = right, Left = left, Kick = kick, Walk = Mt. Climber, Down = merkin. EXTRA: Do mountain climbers when not performing the specified movements.

// ExiconCurb AlpertPax 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.

// ExiconCurlsA bicep curl using a coupon (cinder block, sandbag, or ruck). Arms start extended at sides, curl the coupon up to shoulder height, lower with control.

// ExiconCusackExercises completed while holding/carrying a CMU or block overhead, usually in conjuction with running or walking. A la John Cusack's character in the popular 1980s movie "Say Anything." Also allows for really poor versions of "In Your Eyes" by Peter Gabriel to be introduced as #mumblechatter.

// ExiconCut A FlipAlternating 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.

// LexiconD1A PAX who played a Division I college sport â€” even soccer. Highly valued within a SL for their sense of Teamwork and high pain tolerance.

// LexiconD2XThe Task formed by the intersection of a person's Dolphin and their Daffodil.

// LexiconD3TShort for Dirty Dangerous Difficult Things.

// LexiconDAFFODILThe people-group each person was born to Serve.

// LexiconDaily Red PillThe daily choice to get out of bed and accelerate rather than staying comfortable. Choosing reality and growth over ease.

// LexiconDaily Red Pill (DRP)The daily choice to get out of bed and accelerate your life through fitness and discipline.

// LexiconDANCING IDIOTThe HIM who initiates a Movement by Influencing a First Follower.

// LexiconDark HelmetThe F3 name of Tim Whitmire, one of the two co-founders of F3 Nation.

// LexiconDASHWinston-Salem, NC. A recently rejuvenated beacon of commerce.

// LexiconDATE AND TIME GROUPThe date, time and location of an Event. Abbr: DTG.

// LexiconDDMShort for Double Digit Midget.

// LexiconDE OPPRESSO LIBERTo free the oppressed. Abbr: DOL.

// LexiconDEAD DINOSAURSAny carbon-based fuel source.

// LexiconDECELERATETo decrease the pace of Movement.

// LexiconDeceleratingWhen a man stops pushing himself and slides back into comfort or isolation.

// LexiconDECK CHAIRA minor Disadvantage that causes Friction but does not threaten Effectiveness.

// LexiconDeep Down Sad Clown (DDSC)The second wave of Sad Clown Syndrome. This afflicts a man who has been posting to workouts, but has yet to be "all in". Often he fools himself into thinking he is "fine", but he hasn't truly had a mighty change of heart. He still holds much back and has not moved to the #Servant end of the Sur-Ser Continuum.

// LexiconDEINKEDigital weinke, often from a mobile device. (See Weinke)

// LexiconDELEGATIONThe Q's entrustment the performance of a Task to a Team Member

// LexiconDELIBERATUDETo think, speak and act with a deliberate attitude that exudes Commitment.

// LexiconDERBY (THE)The practice of forming a Ball of Man at the beginning of a COT in order to engender feelings of comfort and acceptance between the Pax with the purpose of creating an environment of increased vulnerability and sharing.

// LexiconDESIGNATE MAIN EFFORTThe designation by the Q of the Main Effort in order to maximize IMPACT. Abbr: DME

// LexiconDIAPER CHANGERA Task that must be done but is not within anyone's D2X.

// LexiconDIRTY DANGEROUS DIFFICULT THINGSEvents that forge bonds between men. (See also: CSAUP)

// LexiconDISADVANTAGEAn inferior circumstance caused by nature, un-Virtuous Leadership or Inertia.

// LexiconDisrupterA man who shakes up the 'status quo' to bring about positive change.

// LexiconDisruptionThe act of identifying a 'Sad Clown' environment and introducing F3 culture.

// LexiconDOShort for Drive On.

// LexiconDOLShort for De Opresso Liber.

// LexiconDOLPHINThe Task a person was born to do best.

// LexiconDOUBLE DIGIT MIDGETA Workout (or other Event) at which 10 or more PAX Post. Abbr: DDM.

// LexiconDOUBLE DOWNThe back-to-back performance of two Workouts or CSAUPs.

// LexiconDouble HateWhen conditions are both extremely hot and extremely humid, or extremely cold and windy.

// LexiconDOWN DOWNAn aspect of Service that requires the making of a local down payment to have Down Range Impact.

// LexiconDOWN RANGEOut of town and unavailable to participate in a Workout or other Event. Abbr: DR.

// LexiconDOWN RANGE MISSIONAn OCONUS Service trip. Abbr: DRM.

// LexiconDOWN RANGE WORKOUTAn OTB conducted DR with two or more PAX. Abbr: DRW.

// LexiconDOWNPAINMENTThe daily physical price required to increase one's Fitness.

// LexiconDownrangeWhen a PAX attends an F3 workout in a region other than his own home AO.

// LexiconDRShort for Down Range.

// LexiconDRAGThe external circumstances of a Q's life that hinder Missionality.

// LexiconDreddThe F3 name of David Redding, one of the two co-founders of F3 Nation.

// LexiconDRIPPERA HIM adept at diplomatic Persuasion of difficult people.

// LexiconDRIVE BY FARTSACKINGWhen a Pax who didn't post for the beatdown drives up to the Pax who did and begins chatting them up, mid-workout, whilst enjoying the A/C in his car.

// LexiconDRIVE ONThe determination to maintain Momentum through Obstacles. Abbr: DO.

// LexiconDRIVE-BY's-SHORTSWorkout shorts too small to conceal one's scrotum.

// LexiconDRMShort for Down Range Mission.

// LexiconDRPShort for the Daily Red Pill. (Q1.2).

// LexiconDRWShort for Down Range Workout.

// LexiconDSGShort for Dynamic Shame Goading.

// LexiconDTGShort for Date And Time Group.

// LexiconDUMPTYA man so overcome by his Jester that putting his life back together requires something beyond the reach of the King (or all of his horses and men).

// LexiconDURABILITYThe state of physical and emotional toughness that is fostered through deliberate exposure to Hardship and Chaos.

// LexiconDUSTYAn injury sustained during a BeatDown, or less heroically (as those of us in the 3rd 500 of life know) because we slept on it wrong. Inspired by often injured NHL hockey player Dustin Penner who famously & laughingly threw his back out while eating pancakes at the breakfast table with his wife. Ironic Adjunct: he ended up being traded to another team for a 4th round pickâ€¦ on National Pancake Day.

// LexiconDYNAMICSomething that is energetic, vigorously active and forceful.

// LexiconDYNAMIC EQUILIBRIUMRelational stability within the Concentrica.

// LexiconDYNAMIC SHAME GOADINGCorrection through forceful inducement of Shame. Abbr: DSG

// ExiconDaft PunkLunge 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.

// ExiconDan TaylorPunishing 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). It will leave the PAX feeling like "they ain't got no legs".

// ExiconDancing Bear PyramidPAX perform 1 Merkin and then recover to perform 1 Dancing Bear (Andean Bear from Nashville Zoo on news'basically a jump squat and OHP). R&R going up until 10 & 10. Then back down the other side of the pyramid back to 1 each. Great way to get in 101 Merkins and OHP Jump Squats in ~6 minutes as invented at F3Nolensville

// ExiconDancing BearsHands 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.

// ExiconDancing ChilcuttElbow Plank w/alternating leg lifts in cadence. Great for the back, not so much for the elbows.

// ExiconDanger ZoneThe Q plays "Danger Zone" by Kenny Loggins. The PAX continually performs side straddle hops (SSH). Every time the words "danger zone" are heard, the PAX does a single squat before resuming SSH. Alternatively, you can do burpees for each "danger zone" phrase. The end result is approximately 3.5 minutes of SSH with intermittent squats.

// ExiconDaniel-SonKarate Kid crane kick position. Alternate legs in quick succession. "If do right, none can defend."

// ExiconDark WebbsA series of Webb routines. A Jack Webb starts with 1 Merkin and 2 Raise the Roofs, then the Merkins increase one at a time while the Raise the Roofs increase in that 1 to 2 ratio, so that you end with 10 Merkins and 20 Raise the Roofs. The Dark Webb consists of all the following, done without rest: Jack Webb - 1 Merkin to 2 Raise the Roofs House of Paine - 1 Jump Squat with 2 Iron Mikes / Bonnie Blairs / Jump Lunges (one per leg) Captain Thor - 1 Big Boy with 2 American...

// ExiconDaVinci CartwheelBegin in a low squat. Reach across with both hands, placing your left hand next to your right foot and your right hand a bit further off. Push off with your feet, lift your hips over your shoulders into a mini tucked handstand, then (as gracefully as possible) put your feet back down past your right hand (left foot next to right hand), facing the same direction as you started. Rinse and repeat. Sometimes called a "monkey crawl" or "monkey scoot." Can be done in both directions.

// ExiconDeath StarSet 10 cones out in shape of star. Bear crawl to each cone and perform 30 merkins at each. Adds up to total of 300. Good times.

// ExiconDeck of DeathA routine done with a deck of playing cards where each suit is an exercise and each card dictates the number of reps you do of that exercise all the way up to an Ace being 14 reps. Exercise complete when all 52 cards have been flipped.

// ExiconDeckerA team-building run where the group stays in a tight formation.

// ExiconDeconstructed BurpeesThe perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.

// ExiconDeep Sea DiverHip Slapper variation. Best used on steps. 1. Start with feet on 1st step. Perform x amount of Hip Slappers. 2. Move feet up 1 step. Perform x amount of Hip Slappers. Continue with this pattern, reaching desired pinnacle. (5 or more steps = F3). 3. Then move feet down 1 step. Perform x amount of Hip Slappers. Repeat pattern until reaching 1st step. Looks like a deep sea diver swimming down down down.

// ExiconDel BrownNamed after saltwater fly fisherman who developed spectacular Merkin Crab fly. 10 Merkins then 25 yard Crab Walk then 10 Diamond Merkins then 25 yard Crab Walk then 10 Merkins. Repeato.

// ExiconDerkinMerkin with feet elevated.

// ExiconDerkin N'DiayesThe other end of the rainbow of the Makhtar N'Diayes movements: From Derkin position (feet up), a 5-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.

// ExiconDerricksSingle leg dead lift, slow 4-ct in cadence. Good warm up/balance move. Movement resembles oil derricks.

// ExiconDevin HesterTwo PAX of similar speed, one with a rock or other coupon and a small headstart, race 100 yds. 2nd Pax attempts to run down the 1st. Created by Glass Joe in Union County.

// ExiconDiamond David Lee Roth BurpeeBurpee with a Diamond Merkin. Instead of just "Jump"ing, do a David Lee Roth scissor kick at the end.

// ExiconDiamond MerkinTricep-focused push-up.

// ExiconDiegoDiego (Dora the explorer's cousin) - Similar to Dora 1, 2, 3 but just tougher... Same partner situation but the exercises are as follows: 100 - 'Merkins 150 - Overhead press w/ block 200 - LBC 250 - Block Curls 300 - Squats w/ Block

// ExiconDipsTricep movement on a bench.

// ExiconDirty HarryCrab 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.

// ExiconDirty HookupPerformed 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)

// ExiconDirty Man MakerWith 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.

// ExiconDirtyMacDeuce4 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.)

// ExiconDive BombersDive Bomber is a Merkin with your hands ahead of your shoulders after you move to down position pull with your arms to move your hands behind your shoulders then push up.

// ExiconDMCBest 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.

// ExiconDo-ah-diddyForming 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...

// ExiconDoc Ock's Octogon of PainRoutine - The PAX partner up & start at different stations. Area is setup with cones in an Octagon - 8 Stations - one for each of the Doc Ock's 2.0s - Each stations exercise begins with the repective 2.0's first letter of their name. PAX will perform 8 of each exercise, bear crawling from cone to cone after each exercise, after each completion around the Octagon the PAX jog to the middle, to pay respect to my better half and perform Motivator from 4. Station 1 - 2.0 - Decline...

// ExiconDodo birdWith 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....

// ExiconDogHands and knees, as in "pick up the #Dog". Yeah, it probably comes from Yoga.

// ExiconDoggie PaddleStarting position - In Dog (hands and knees). Extend opposite arm and leg at same time. In cadence, 1 - left arm and right leg extend, 2 - return to Dog, 3 - extend right arm left leg, 4 - return to Dog = 1 complete exercise. Good exercise for strengthening lower back and even the buttocks. For those who need more challenging and need to work on balance, extend arm and leg on same side (quickly reminded of your weak side).

// ExiconDollyAb exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

// ExiconDominoesPreferably performed in a parking lot with a row of curbs (can also be done on ground). Line up 1 or 2 PAX per curb down the parking lot, entire PAX side planks on curb with left hand high, starting at one end, first PAX rotates to regular plank position for set number of Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in regular plank position, the entire PAX reverses and starts again with right hand high....

// ExiconDon QuixoteArm circles — small to large, forward and reverse. A warm-up staple named after the windmill-tilting knight. Almost always part of the Warm-a-rama.

// ExiconDon QuixotesAka Windmill.

// ExiconDonkey Kick-offsBefore 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!

// ExiconDonkey KicksWhile planking near a wall with your feet facing the wall, kick both feet up on wall above your body.

// ExiconDORAA classic partner-based accumulation workout where one man works while the other travels.

// ExiconDora 1-2-3Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs). Modified Dora 1-2-3 is 50, 100, and 150 reps.

// ExiconDoracidesDora's twin sister and she is a lil' cray cray. Use the same concept as the regular Dora, 2 PAX work together to reach cumulative exercise goals of 100, 200, 300, and 400 reps. The difference comes in the sprint, instead of running 100 yards you will do suicides instead. 1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1 (or use a pole, tree, etc. for your point of turnaround), 1 burpee, sprint back to partner, touch, sprint to cone 2, 2 burpees, sprint back to...

// ExiconDouble Merkin BurpeeBurpee with 2 merkins.

// ExiconDouble Shot of JackiesBurpee Variation where after the Merkin, perform a plank Jack (first shot) and after recovery, instead of just jumping, perform a Jumping Jack or SSH (2nd shot)

// ExiconDoubleApplesauceA two-column Indian run.

// ExiconDr. WW 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...

// ExiconDragon WalkLike the Peter Parker except you are moving forward. Resembles a Komodo Dragon walking.

// ExiconDragon WingA modified Bat Wings where cinder are used in each hand

// ExiconDrill InstructorsOn 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....

// ExiconDry Dock CrabsA wrestling drill aka hip heists that needed a cool F3 name. Start in Carolina Dry Dock position and move right foot to approx. location of left hand while moving left hand to former position of right foot then back to dry dock and then other side all while keeping 6 off the ground. Done in cadence.

// ExiconDubyaGrab 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?

// ExiconDuck and WeavePax 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.

// ExiconDuck JoustingFriendly combat between PAX in the duck walk position. Arms must remain crossing your chest. Bumping, nudging, rubbing and checking are highly encouraged. There is no biting, scratching, standing up or falling over or you are out. Kicking is actually allowed if you are possibly able to remain in the duck walk position on one leg. Last man to remain on his feet in the duck position is declared the winner. Best performed as the final exercise of 6MOM.

// ExiconDuck WalkThe duck walk is an exercise done by squatting and walking slowly, while relying on your hips, quadriceps, hamstrings and gluteal muscles for support.

// ExiconDumbeesEvil 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.

// ExiconDutch SkateHalf 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.

// ExiconDwight HowardStanding 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). AMRAP while your partner circles a building. Normally part of a larger set (people's chair, rocky balboas, donkey kicks, etc.) of partner work.

// ExiconDying Cockroach4-count core coordination.

// LexiconEDMEDM- short for Emotional Direct Message.

// LexiconEFFECTIVE LEADERA person who can Competently apply the Leadership Skills.

// LexiconEFFECTIVENESSThe degree to which a person or Group is Purposeful.

// LexiconEGAbbreviation for "for example".

// LexiconEHThe process of inviting and persistently encouraging a man to join F3.

// LexiconELDERA PAX with some gray in his beard.

// LexiconELVIS (as in, to pull one)Leaving a Workout in progress to find a place to knock out the business a man is supposed to knock out prior to Startex.

// LexiconELVIS CAPENapkin, Paper Towel, a hat, a sock, or any other implement taken to the woods in order to assist the Pax pulling an Elvis.

// LexiconEmergency ContactKnowing how to handle a medical emergency.

// LexiconEMOTIONALSomething notional as opposed to actual. Usually followed by something actual as opposed to notional. EG: the Emotional Headlock.

// LexiconEMOTIONAL DIRECT MESSAGEA phenomenon that occasionally occurs when the PAX MC turns to personal attacks (aka busting chops). Afterward, the PAX who experienced butt hurts then reaches out to the offender with an emotional text or dm to continue and follow up on the offensive MC.

// LexiconEMOTIONAL FATPANTSA crutch retained against future backsliding.

// LexiconEMOTIONAL HEADLOCKThe method by which most FNGs are recruited into F3. Abbr: EH.

// LexiconEmotional Headlock (EH)The persistent and loving act of inviting a man to join F3.

// LexiconEMOTIONAL TAINT-KICKA strong remonstration against Knox Rolling and a Spur to fight inertia. Abbr: ETK.

// LexiconEMOTIONALLY ERECTA state of heightened awareness the Q achieves in order to optimize all-around performance during a Workout, CSAUP or any other Event requiring Zeal. A form of Deliberatude.

// LexiconENDEXThe terminating time and place of any Workout, CSAUP or other Event. The opposite of Startex.

// LexiconEnding on TimeThe F3 standard of finishing exactly at the stated time.

// LexiconENFORCEMENTAn external force that applies a Standard.

// LexiconENGAGE YOUR CORETucking of the Six to neutral to maintain proper form and avoid injury. Abbr: EYC.

// LexiconEPSTEIN'S MOTHERA half-baked excuse for not Posting delivered in advance of the Workout to avoid accusations of Fart Sacking. More generally, any excuse for Knox Rolling.

// LexiconEquipment PrepArriving early to set up cones, coupons, or music.

// LexiconEQUIPPINGMatching a Team's Member's Skills to its Mission. (Q4.7).

// LexiconEQVShort for Esse Quam Videri.

// LexiconESSE QUAM VIDERITo be rather than seemâ€”the result of disciplined DRP and the essence of the HIM. Abbr: EQV.

// LexiconESSENTIALA standard of moral excellence that cannot be compromised.

// LexiconETHICSA set of moral principles related to a specified Group.

// LexiconETKShort for Emotional Taint-kick.

// LexiconEVENTSomething that occurs, whether planned or not.

// LexiconEVENT-QThe Q directly responsible for the Outcome of a designated Event.

// LexiconEXCUSE BAGThe Emotional bag of those things proffered to justify Knox Rolling.

// LexiconEXERCISESomething done during a Workout to increase 3S2T.

// LexiconEXHORTATIONIncentivizing the breach of Obstacles. (Q3.11)

// LexiconEXICONF3's Exercise Lexicon.

// LexiconEXISTENTIAL CONTINUITYThe absence of a Purpose other than to be.

// LexiconExpansion QThe regional leader responsible for identifying and 'planting' new AOs.

// LexiconEXPLANATIONThe reason why F3 is the Solution to the Problem.

// LexiconEYCShort for Engage Your Core.

// ExiconE2KOn 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.

// ExiconEagle WingsA modified Bat Wings where bricks are used in each hand

// ExiconEarl FondaA combination of the sleeping hillbilly and a jane fonda. You perform the exercise on a 4 count. First count is the upward motion of the jane fonda, second count is the downward motion, but you suspend your leg without touching the ground. The third count is bringing your leg up towards your chest and fourth count is extending the leg. Your leg will not touch the ground until the desired amount of reps are completed.

// ExiconEl CapitanEl 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.

// ExiconElevensalso written as 11s. An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. Example: Elevens along the oak trees at #45MinutesofMary with Burpees and Merkins starts you with 1 Burpee and 10 Merkins at the first tree, then 2 Burpees and 9 Merkins at the second tree, then 3 and 8 etc. until you do 10 Burpees and 1 Merkin at the last tree.

// ExiconElf on the ShelfThis 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.

// ExiconElizabeth WarrenBernie Sanders Indian Run: while PAX are lunge walking backwards in a line, the PAX in front will Bernie backwards to the back of the line. Upon getting to the back of the line, will resume backwards lunge walk, yell go so the next PAX can proceed with his Bernie.

// ExiconElvis Meets ForrestReferencing the meeting between "Elvis" and "Forrest Gump" - alternative to lunges over a distance. Do your best impression of Forrest walking with leg braces and teaching Elvis his patented moves.

// ExiconEMOMA high-intensity structure where a specific task must be completed within a 60-second window.

// ExiconEmpty WheelbarrowAn belly up plank walk with someone holding your feet. Essentially a crabwalk with partner holding feet.

// ExiconEnergizer BunniesPerform a murder bunny, then execute 3 Groiners (Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position) after each "Hop." Distance set by Q.

// ExiconEscalator10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks. Mix and match as long as reps go up by 10. Sometimes followed by a lap around a parking lot.

// ExiconEverestFind 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.

// LexiconF-3TENTIONCoffeeteria Retention Rate; the percentage of PAX that stay after a workout to participate in PLC. Most often used as a hashtag when reporting daily coffeeteria counts via the Twitters, because #2ndFcountstoo.

// LexiconF3Fitness Fellowship and Faith.

// LexiconF3 ApparelThe official branded clothing and gear sold by 'F3 Gear.'

// LexiconF3 FoundationThe 501(c)(3) non-profit arm of F3 that supports community impact and charity.

// LexiconF3 LEXICONF3's particularized language of leadership.

// LexiconF3 MISSIONTo Plant, Serve and Grow men's small Workout groups in order to reinvigorate Male Community Leadership.

// LexiconF3 NAMEWhat the Q names an FNG after his first Workout, and what he shall be known as for ever more.

// LexiconF3 NationThe overarching international organization that encompasses all F3 Regions.

// LexiconF3 Nation WebsiteThe central hub for all national F3 information, maps, and QSource.

// LexiconF3 ROYALTYA facetious honorarium bestowed to reinforce IM3. Abbr: F3R.

// LexiconF3 YEOMANA member of the non-existent F3 Royalty who gives it for the PAX. Abbr: F3Y.

// LexiconF3CShort for F3Connect, a search for an F3 Brother with special expertise, knowledge or need.

// LexiconF3NShort for F3 Nation.

// LexiconF3RShort for F3 Royalty.

// LexiconF3versaryThe annual anniversary of a PAX member's first workout (his 'birth' into F3).

// LexiconF3YShort for F3 Yeoman.

// LexiconFAILUREAn undesirable Outcome that builds the Leadership Foundation. (Q4.5).

// LexiconFAITHA man's Right relationship with his Creator.

// LexiconFALSE ENTHUSIASM AND BULLCRAP ATTITUDEFake Zeal expressed to raise spirits when fatigue has set in during a Workout or other Event. Abbr: FEBA.

// LexiconFartsackThe warm, comfortable bed that keeps a man from posting to a workout.

// LexiconFARTSACKINGStaying in bed instead of Posting.

// LexiconFAST PAYGiving up all you have for your Brother, before he asks for it.

// LexiconFASTHOLE(S)A term commonly used, in Jacksonville, for the elite group of Pax that can run faster than the rest of us.

// LexiconFAT TEDA Mascot who seeks Legacy.

// LexiconFATHERTIMEThat PAX who swears he can read the Q's watch from up to 20 yards away. "This 7 minute AMRAP has to be over by now." "Probably should head back for Mary to be safe." "This has to be the last Mary exercise, I'm sure it's 6:00 now."

// LexiconFATPANTSThe 40-inch pleated kakis a man keeps in the back of his closet as insurance against the loss of control over his FUPA.

// LexiconFBAShort for Freakin' BadASS (emphasis on second syllable): any thing, man or circumstance that is all that and a chicken hat.

// LexiconFBEShort for Follow By Example.

// LexiconFEBAShort for False Enthusiasm and Bullcrap Attitude.

// LexiconFELLOWSHIPA man's Right relationship with those in Proximity.

// LexiconFERNThe potted plant next to the elliptical trainer to which a Sad Clown talks during his solo gym workout. Also generally, a pay-to-play gym.

// LexiconFIAFemales In Action.

// LexiconFIA'dA PAX who fails to Post in accomodation of his M's FiA schedule.

// LexiconFIRST BELLThat which rings in the Super Unknown when a Sad Clown makes his FNG Post.

// LexiconFIRST ESTATEThe clergy. Abbr: 1E.

// LexiconFirst FThe fitness component of F3—the 'magnet' that brings men together.

// LexiconFIRST FOLLOWERThe first man to join a Movement initiated by a Dancing Idiot.

// LexiconFISHER OF MENA HIM dedicated to Leadership development. Abbr: FOM.

// LexiconFITNESSA man's Right relationship with himself.

// LexiconFKAShort for Formerly Known As.

// LexiconFLAMING CROPDUSTERWhen the Q calls an exercise that's so hard, one or more Pax decides to leave the workout and go home.

// LexiconFLESH ANCHORThe Member of the Team who moves at the slowest pace.

// LexiconFLUXThe emotional reaction to the peaks and valleys that appear throughout a man's life.

// LexiconFLYAn exuberant display of the American and/or F3 Flag.

// LexiconFMGShort for Frank Martin Gangsta.

// LexiconFNGA man attending his first F3 workout who has not yet been given an F3 name.

// LexiconFO3Short for Friend Of Three.

// LexiconFOCUS ON FORMEnsuring the proper execution of an Exercise. Abbr: FOF.

// LexiconFOFShort for Focus On Form.

// LexiconFOG OF WARThe confusion that surrounds and frustrates the performance of a Mission. AKA: Friction.

// LexiconFOGAREANew England.

// LexiconFOLLOW BY EXAMPLEA HIM's demonstration of Leadership by willingly following directions when not the Q.

// LexiconFOMShort for Fisher Of Men.

// LexiconFORMERLY KNOWN ASSomething or someone that used to be known by a different name. Abbr: FKA.

// LexiconFOURTH ESTATEThe media. Abbr: 4E.

// LexiconFrazieredTo cause someone to run too hard, too long, or at an exhausting pace. This happens when you join a group of PAX for a pre-run, and the strongest runners assure you they'll keep your pace. However, these runners gradually push harder until, by the end of the run, you're matching their pace, leaving you too tired to fully participate in the BD. Named after Frazier, who was notorious for this.

// LexiconFREED TO LEADThe F3 bible (of sorts). Order your copy today!! Abbr: FTL.

// LexiconFRICTIONLoss of Momentum due to excessive complexity and lack of PD. AKA: Fog of War.

// LexiconFRIEND OF THREEA person not in F3 who supports F3's Mission (whether they know it or not). Abbr: FO3.

// LexiconFRIENDLY NEW GUYA man Posting to his first Workout. Abbr: FNG.

// LexiconFTLShort for Freed To Lead.

// LexiconFULL STARSKYAn advanced form of the Starsky. The act of Fartsacking the Workout, yet still Posting for Coffeeteria in full workout attire, giving the impression to non-F3ers that you actually worked out with the group.

// ExiconF3 BaseballPerformed on a baseball diamond or using cones as bases. Pax are divided into four teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base, for example, 120 team merkins at first, 120 team squats at second, 120 team crab cakes at 3rd, 120 team burpees at home, and then move using different modes of transportation to the next base. Each time a team passes the base it started on, it gets a point. Team with the most points after...

// ExiconFailure to LaunchHold 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)

// ExiconFairy JackVery quick Side Straddle Hop, where your feet only hit the ground in the middle. Usually done OYO.

// ExiconFebrezeOn 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...) (Called "The Febreze" because PAX named Febreze always increases the difficulty of a workout and he was the one who decided to hold his feet up 6" during the Air Presses.)

// ExiconFerkin (aka FiA Merkin)A deviation from the Standard American Push-Up (the Merkin) whereby a PAX, either by design or exhaustion, drops to his knees to perform a Merkin. No shame will be dealt to said PAX as he has at least chosen to keep moving in the face of extreme physical toil and certain mumblechattered mockery.

// ExiconFiddler CrabPerform a crab walk movement except in a sideways direction.

// ExiconField of DreamsCreated 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.

// ExiconFinger-tip MerkinJust like a Merkin or a Knerkin, except you perform these on your finger-tips. Great for grip strength and preparing for obstacle races.

// ExiconFinkle SwingsMeet 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.

// ExiconFire DrillPAX 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".

// ExiconFlamingo MerkinsBend at the waist, fingers touching your toes. Walk your hands out to a plank position while keeping one leg raised in the air. Perform a merkin, then walk your hands back, lowering your leg to the ground and touching your toes again. Stand upright and repeat the movement with the other leg for 1 rep. Rinse and repeat. Reps are determined by the Q.

// ExiconFlat TirePartner 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.

// ExiconFlip FlopsIn 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.

// ExiconFlora 1-2-3Dora's lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit). 100 Merkins - P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs - P1 does 20 LBC holding coupon high on chest. P2 holds legs 6" off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats - P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

// ExiconFloyd Mayweather - Plank PunchFrom 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.

// ExiconFloyd PlankWhen smoked, lie on back with both hands behind head and one ankle up on one knee. Loudly complain of exhaustion for optimal results. Named in honor of F3 Churham legend Floyd.

// ExiconFlutter KicksA 4-count core burner on your six.

// ExiconFlying NunLunge walk with little baby arm circles

// ExiconFlying SquirrelBurpee 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.

// ExiconFlying 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.

// ExiconForest to the SeaConducted 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.

// ExiconFour CornersA perimeter-based workout where exercises are performed at each corner of a field or parking lot.

// ExiconFour Corners EscalatorCombination 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.

// ExiconFoxhole2 for 1 value exercise! Its a WWI, roll to the side into a Merken. Repeato.

// ExiconFrankenSteinlThe Steinl, only the routine is performed while wearing a Ruck sack or vest.

// ExiconFrankensteinsStand 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.

// ExiconFreddie MercuryAka the bicycle sit-up. Alternate extending legs and arms in a bicycling motion during the sit-up.

// ExiconFreddy MercuryBicycle crunches.

// ExiconFrog SquatsWith your hands on a horizontally flat Cindy (coupon), position your body as if you were about to Bear Crawl or Murder Bunny, but stay in place and perform a squat. Higher rep count leads to a burner of a leg exercise!

// LexiconG-SCHOOLA Leadership training session designed to Accelerate Growth.

// LexiconG2Information.

// LexiconG3LThe four quadrants of Preparedness: Get Right, Live Right, Lead Right and Leave Right.

// LexiconGAUNTLETA challenge thrown down by a Region to F3Nation.

// LexiconGBAShort for God Bless America.

// LexiconGEARDistinctive F3 Workout apparel and equipment, available exclusively at the F3 Gear Store.

// LexiconGET RIGHTThe pursuit of proper personal alignment. (Q1).

// LexiconGIAShort for Give It Away.

// LexiconGINGERA red-haired PAX.

// LexiconGINGER KINGA particularly Zealous red-haired PAX.

// LexiconGive It AwayThe core F3 value of taking what you've learned and teaching it to the next man.

// LexiconGLOBAL WARMINGThe theory that global temperatures are increasing due to industrialization.

// LexiconGloomThe pre-dawn hours when F3 workouts typically occur (usually 0500-0700).

// LexiconGLOOM HORNA PAX's hind parts (his six), from which the emission of noxious fumes may result in a scattering of any or all PAX within the Blast Radius. (i.e. The Memphis PAX sounded his Gloom Horn and everyone ran away)

// LexiconGO COUGSAn expression of support for an idea or Pax. Particularly if said idea or Pax originates anywhere in the State of Washington. (West of the Shastas)

// LexiconGOADINGThe stimulation of a desired action or reaction in another.

// LexiconGOD BLESS AMERICASelf-explanatory. Abbr: GBA.

// LexiconGOLUMA Sad Clown who trails behind a Workout (often with a dog as a prop) seeking the SecondF without subjecting himself to the FirstF.

// LexiconGONADSAcronym for the Gathering Of North American Distance Sprinters. A shadowy running group loosely affiliated with F3. It may (or may not) still exist.

// LexiconGOOThe cultural philosophy of universal Happiness.

// LexiconGOO NATIONThose for whom Goo is a legitimate Organizational Purpose.

// LexiconGOOISTA practitioner of Goo.

// LexiconGORUCKAn endurance event company that partners with F3 for rucking challenges.

// LexiconGOVERNANCEThe person or people who (by formal election, appointment or fiat) control the managing apparatus of an Organization or Community.

// LexiconGRACEAll the things a man should be.

// LexiconGRACELANDThe act of stopping at one's house â€” or perhaps a port-a-potty â€” during a workout to take an Elvis.

// LexiconGreeting FNGsThe specific act of welcoming a new man before the workout starts.

// LexiconGRINDERA periodic, Purposeful and Proximate meeting between the Members of a Group to Accelerate Effectiveness.

// LexiconGROUPA voluntary combination of two or more people. (F3).

// LexiconGROWAiding the transformation of Nomads into Regions and assisting Regions in Planting Nomads. The third Task of F3's Mission.

// LexiconGROW RUCKThe combination of a G-School with a GORUCK IOT Accelerate the Leadership Development Process in a Nomad or Region.

// LexiconGrowRuckA multi-day event combining F3 leadership training (Grow School) with a GORUCK-style endurance event.

// LexiconGUARDRAILSFoundational precepts that protect and Incentivize Acceleration to Advantage.

// LexiconGUEST-QAn appearance by a Q from a distant AO at the invitation of the SiteQ.

// LexiconGUTHRIDGEA technically competent Q who replaces a charismatic Q. More generally, a short-term Leadership fix.

// ExiconGargoyleA variation of the Monkey Humper, which is a half-squat performed while grabbing the inside of your ankles. In this variation, the exercise is performed on a coupon, bench, or any elevated surface.

// ExiconGas PumpStart in the LBC position and straighten your legs to the Dolly position and then back to the LBC position. Sit next to @Mungo in the Lake Murray region when he does these and you'll know where the name comes from.

// ExiconGet LowPerformed 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

// ExiconGet Low or Buried FaceMerkin/pushup position, feet are raised onto a bench (2.5ft or higher elevation if prefered). While in pushup position w/feet elevated together, each hand is placed on a cinder-block/brick, allowing push-ups to have a lower range to dip and push back up from. Since the head now parallels the hands, the pectorals get a better stretch, as well as the arms & shoulders, since the head & body now fall below the level of a typical face-to-ground push-up.

// ExiconGet Lucky or not so muchListen to "Get Lucky" by Daft Punk, and every time they say "get lucky" do a merkin. Everytime the song says "we're up all night" hold an Al Gore until he says "get lucky" again.

// ExiconGlen Campbellshttps://www.youtube.com/watch?v=R4kPQSKGJqA Another name for Partner Carries, but Partner Carry is too simplistic a name for a dignified, musically well rounded PAX. 70's Gold. The lyrics and angelic voice say it all.

// ExiconGlobal WarmingPAX 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.

// ExiconGlute BridgeLying on your back with knees bent, drive hips toward the sky by squeezing glutes. A posterior-chain exercise that's deceptively hard at high reps.

// ExiconGood Morning AbbyStarting position laying on your back, sit upright at the same time bending your legs and planting your feet then stand upright not using hands for support. Lower back down to a sitting position and extend legs while laying back down to complete one round. Originally called prisoner get ups but we like good morning Abby better.

// ExiconGood Morning BurpeesWhile moseying you must say "good morning" to everyone you pass. If they reply "good morning" then the pax stop and perform 5 burpees then continue on your way. Bonus points if the person who replies to the pax performs the burpees also.

// ExiconGoogle Bun ShaperWalking Lunge and extend back leg at a slight angle to align with the glute muscle fibers. Make sure to squeeze and focus on the glute you are raising.

// ExiconGorilla ComplexWith a cinder block or other coupon of Q's choosing, PAX perform the following OYO without stop: 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 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.

// ExiconGorilla CrawlLateral all-fours transport.

// ExiconGorilla HumpersLike 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.

// ExiconGrady CornIn memory of Grady Pitstick, aka "Quikrete", who passed away a year ago. He was only 30 years old, and the son of another member of the Knoxville PAX, Brian Pitstick, aka "Sparkler". "Grady Corn" is a a combination of Grady's name and "Candy Corn", which was an exercise Grady brought to us that became his trademark. 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...

// ExiconGrave DiggersCoupon exercise. Start standing with feet shoulder width apart and straddling a coupon. Bend over and grap coupon and lift it up and over the right shoulder until the coupon is by your right ear. Then return the coupon between your feet. Repeat on left side. This is easily completed as a 4-count exercise.

// ExiconGreen Sally UpQ 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 "Green Sally Up" the Pax will be in the 'Merican up position, and "Green 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...

// ExiconGreg Louganis MerkinFrom plank position, do a merkin then shoot your legs up and through your arms while flipping over backwards arriving in plank position. Don't hit your head.

// ExiconGreta 1-2-3Dora'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.

// ExiconGriffRun 800m; Run 400m backwards; Run 800m; Run 400m backwards. Griff is a Crossfit Hero.

// ExiconGrip, Rip, and Roll (GRRs)Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground. Repeato movements until the PAX start to complain.

// ExiconGrizzcalatorMerkins Crawls up the stairs: Ascend the stairs one at a time in plank position. Perform a merkin on each stair.

// ExiconGrocery CarryAs a mode of travel, use 2 coupons with your wrists through the holes like your arms are full of groceries.

// ExiconGroinersExplosive hip opener.

// ExiconGround PounderStarting 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.

// ExiconGrowing PainsAn 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.

// ExiconGuantanamoPax 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.

// ExiconGunnersThe 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. Complete a number of American Hammers and explosive exercise (eg. Burpees, Jump Squats) as set by the Q AYG Sprint to a point set by the Q Repeat Exercise pattern again.

// ExiconGut BustersThe Q plays "Ghostbusters" by Ray Parker Jr. Everyone starts in and holds a plank for the entire song. Every time "Ghostbusters" is said, complete a burpee. During the "I ain't afraid of no ghosts" sections, do plank jacks in rhythm. Bustin' makes everyone feel good!

// ExiconGwerkinModified "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.

// LexiconHABITA regular tendency that is hard to give up.

// LexiconHanding off the QAllowing another man to lead a portion of the workout.

// LexiconHAPPINESSA transitory positive feeling governed by mere external circumstance.

// LexiconHAPPY CLOWNSThose PAX who focus first on not leaving the Six behind.

// LexiconHARAMBEA symbol of hope to the Bearded Millenial.

// LexiconHARD COMMITA PAX' firm acknowledgement that he will Post for a pending Workout or Event. Abbr: HC.

// LexiconHARDSHIPSuffering caused by intense Adversity

// LexiconHATEThose PAX still in their 30s.

// LexiconHATE HATEThose PAX still their 20s.

// LexiconHAWKExtreme cold in the Gloom.

// LexiconHCA firm promise to show up to a workout or event.

// LexiconHDHHShort for a Hump Day Happy Hour.

// LexiconHEARTSACKA planned non-Post to engender LP9.

// LexiconHEAT TABThe star at the center of our solar system from which all life is derived. AKA: the sun.

// LexiconHeld OutdoorsThe principle that we work out in the elements, regardless of weather.

// LexiconHIGH IMPACT MANA Disrupter who is Committed to making forcible contact to strong effect. Abbr: HIM.

// LexiconHigh Impact Man (HIM)A man who has moved from being a consumer to a producer in his community.

// LexiconHIGH IMPACT ZONEThe place where a person's forcible contact has the strongest effect. Abbr: HIZ.

// LexiconHIMA man who has accelerated his leadership and is making a positive impact on his community.

// LexiconHIZShort for High IMPACT Zone.

// LexiconHolding the PlankUsing the plank position as a 'waiting area' for the PAX.

// LexiconHONEYPOTTINGTo communicate in ways that increase confusion. (This could happen with contradicting or unclear messages.) Examples: "Count off by threes, now pair up." "Tighten up and spread out." "Start and the stop sign." Etc.

// LexiconHONOREDThe Virtuous response to praise.

// LexiconHOPEA confident expectation of a positive future Outcome.

// LexiconHOSPITAL NAMEWhat a PAX' parents name him in the hospital shortly after his birth and before anyone knows the nature of the race for which he has been set out to run.

// LexiconHUMBLE CHATTERIncessant false humility expressed to lower performance expectations or otherwise confuse the PAX within earshot.

// LexiconHUMP DAY HAPPY HOURA SecondF Event that involves adult beverages consumed on a Wednesday evening after Mammon. Abbr: HDHH.

// ExiconHail MaryPartner 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.

// ExiconHair BurnersTo push weight plates (10s, 25s, 35s or 45s) across the ground in a parking lot or around a track for a given time or distance. An Area 51 Tiger Rag special.

// ExiconHairband MileA Mental Marathon with an Actual Run or Jogging Distance equal to or less than 1/4 mile. Named in honor of Hairband who claims to hate running but is secretly a closet runner.

// ExiconHairy RockettesOften 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.

// ExiconHallelujahsHave hands raised during any or all exercises...(creates a Major Burn..)

// ExiconHand Release MerkinFull-depth push-up.

// ExiconHand Release Prisoner Cell Merkin Burpees aka HRPCMBsSame 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.

// ExiconHands of TimeClose 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...

// ExiconHanging Toe TouchHanging 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.

// ExiconHappy JacksDo 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.

// ExiconHarley Quinn'sHarley 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...

// ExiconHash PipePurchased 10 iron pipes, 3/4" x 30", at Home Depot. Duck taped caps on the end. PAX1 takes a balanced straddle stance over PAX2 who is laying on his back. PAX1 is holding a 36" iron pipe horizontally at upper thigh height. Arms straight, back arched, similar to a water skiing posture. PAX 2 reaches up and grabs a shoulder-width grip on the pipe and executes a reverse push-up. (Pull-up) After 20 reps you flapjack. We have also used the pipes for resistant curls. PAX1...

// ExiconHatching ButterflyFrom 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.

// ExiconHead, Shoulders, Knees & ToesStart 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...

// ExiconHeartbreak 1, 2, 3sHeartbreak 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.

// ExiconHeavy FreddiesFreddy Mercuries while holding up a coupon, rock, or ram.

// ExiconHeels to HeavenA 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.

// ExiconHello Dollies4-count lateral leg move.

// ExiconHerniaThe Hernia is a V-Up using a Coupon. Lying flat on your back, stretching arms above your head flat on the ground with coupon. Do a standard V-Up and bring coupon to toes in one motion. Careful to not hit shins. This works the full lower Abs, Lats, and triceps. Named after a Pax mentioned that it was going to cause a hernia!

// ExiconHillbilliesImperial Walker variation.

// ExiconHillbilly SquatsBoth 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...

// ExiconHindenburg BLIMPSModified 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

// ExiconHip SlapperHands 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.

// ExiconHomer to Marge to Mr. Burns (also submitted as Homer-to-Marge Merry Relay)As with much nomenclature in the Lake Norman area just north of Charlotte, we have a nuclear theme for this exercise. The Simpsons also lived within a 10 mile radius of a nuclear power plant where the potassium iodide pills only prolong the inevitible in the case of a meltdown. Homer is laying on your back and holding your feet 6 inches off the ground with your hands under your posterior. We raise our straight legs to vertical, which we call Marge (picture her hairdo) and then lower them on a 4...

// ExiconHot PotatoPair 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.

// ExiconHowling MonkeysIn 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.

// ExiconHRBsHand-release Burpees, aka Cross-fit Burpee.

// ExiconHundredsExcercise 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.

// ExiconHurpeesHand Releasing when going down to do a Burpee. Aka Hand-release burpees or HRRRPPes.

// ExiconHurricane HoedownFlutter 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...

// ExiconHydraulic HumperAdded 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.

// ExiconHydraulic SquatBegin 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.

// LexiconI AM THIRDThe Q's statement of Living Third. Abbr: IM3.

// LexiconI2Short for Individual Initiative.

// LexiconICEBERGA major Disadvantage that threatens to render a person or Group in-Effective.

// LexiconIEAbbreviation for "in other words".

// LexiconIMShort for Initiating Movement.

// LexiconIM3Short for I Am Third.

// LexiconImpactThe measurable positive change a man makes in his community through F3 leadership.

// LexiconIN MEMORIAMAn F3 rememberance of a departed HIM. Abbr: IM.

// LexiconIN ORDER TOThe transitional phrase between the Task and Purpose in a Mission statement. Abbr: IOT.

// LexiconINCENTIVEThe means by which behavior is induced within a Group.

// LexiconINCENTIVE AXIOMAn Organization will always get dynamically more from it's Members of that which it rewards with Carrots, and dynamically less of that which it punishes with Sticks.

// LexiconINDIVIDUAL INITIATIVETaking action in furtherance of the Group's Articulated Purpose without specific instructions. Abbr: I2.

// LexiconINDOORSMANA man who favors the look of a man who works and lives outdoors, but who mainly lives and works indoors.

// LexiconINERTIAThe force that imprisons a man or Group within the Status Quo.

// LexiconINFECTIONThe (positive) tendency of F3 to work its way into existing Organizations.

// LexiconINFECTIOUS POSITIVE ATTITUDEThe opposite of FEBA. This is actual enthusiasm and a positive attitude that leads to the lifting of the overall attitude of the Pax. The weapon of choice of the Sunshine Bazooka.

// LexiconINFLUENCEIgniting a palpable desire for Movement. (Q2.2).

// LexiconINITIATING MOVEMENTThe next action taken in furtherance of a Mission. Abbr: IM.

// LexiconINJURED RESERVEAn injury sufficient to justify a Fartsack. Post. Abbr: IR.

// LexiconINSTITUTIONA Bullfrog.

// LexiconINSTITUTIONALISMA Bullfrog's preference for existential continuity over the Effective accomplishment of an Articulated Purpose.

// LexiconInstructional ClarityExplaining a new or complex exercise to the PAX.

// LexiconInvictusThe poem by William Ernest Henley that embodies the F3 spirit of 'Unconquered' soul.

// LexiconIOTShort for In Order To.

// LexiconIPA MILLENIALA millenial born after 1995.

// LexiconIRShort for Injured Reserve.

// LexiconIRISH GOODBYESlinking away early from a Workout (or other Event) without telling anybody you are leaving.

// LexiconIRISH TAXA hangover.

// LexiconIron Sharpens IronThe concept that men improve through challenge and friction with other men.

// LexiconIRONMAN (or GOING IRONMAN)When a PAX posts in the gloom topless, wearing an F3 sticker in the center of his chest much like Ironman's Arc Reactor.

// LexiconIronPax ChallengeA four-week national fitness challenge held every September.

// LexiconISIShort for Iron Sharpens Iron.

// ExiconImperial BlockerImperial Walker using a cindy/coupon. The pax starts with the cindy overhead. As the pax brings a knee up to their stomach, he lowers the cindy to the down position of an overhead press with a slight twist toward the knee brought to his stomach. Cindy is returned overhead as his leg returns to the ground. Alternate legs performed in four count cadence.

// ExiconImperial Squat WalkerCruel 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.

// ExiconImperial StormkickersStarts 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.

// ExiconImperial Walker4-count standing core/cardio.

// ExiconIn the plank tonightHold the plank position for the entirety of "in the air tonight" by Phil Collins.

// ExiconInch-Worm N'DiayesProceed 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!

// ExiconInchworm BlockeesWith a Cindy (coupon), bend at the waist and place the Cindy on the ground a foot or two in front of you. Perform a blockee (a burpee using the Cindy followed by a thruster with the Cindy). Rinse and repeat. The distance is determined by the Q.

// ExiconIndian Bear CrawlLine up head to toe in plank, guy at the end bear crawls to the front, then the next guy etc. While waiting PAX are doing Merkins.

// ExiconIndian Crab WalkWhile 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.

// ExiconIndian Run 11sStandard 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.

// ExiconIndividual MedleySwimming 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...

// ExiconIntentional ThinkerGreat for a change from simple 10-count between exercises. Form is critical! Kneel on your right knee with left upper leg parallel to ground and knee joint making a 90 degree angle. Rest left elbow on left knee and rest chin on left fist. Remain stationary as the Q says either "down" or "up" and count until Q is satisfied. At the next "rest" period, rinse and repeat with other leg ... to maintain symmetric training of course.

// ExiconIrkinMerkin with hands elevated.

// ExiconIron HulkBig brother of Jack Webbs and Jack Jack Webbs. Essentially performing Jack Webbs with a 1:4 ratio of merkin to air press. Your shoulders and chest feel pumped up like Hulk, but the air starts feeling as heavy as Iron Man's suit.

// ExiconIron MikeExplosive jumping lunges.

// ExiconIron SquatSquat thruster but with arm movement like iron cross lifting brick or paver from side up to straight across shoulders. In 4 count cadence or oyo. 1: down squat with arms down. 2: arms raised to parallel. 3: arms down. 4: stand from squat.

// ExiconIronPax ChallengeA global F3 fitness competition held over four weeks to test the Nation's strength.

// ExiconIsland HoppersUtilize 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...

// LexiconJACKASSA man who lives for himself, rather than Living Third.

// LexiconJailbreakA free-for-all sprint or run where PAX go at their own pace rather than staying together. Often called at the end of the Thang to let faster runners open up.

// LexiconJANSPORTThose PAX who like to go slow and heavy. Also tend to be collectors of Gear.

// LexiconJARShort for Joy And Rapture.

// LexiconJELLY LUBEThose PAX who finish each Exercise in a Workout first by short counting it.

// LexiconJESTERThe temptation of the flesh that hinders Acceleration. (Q1.4).

// LexiconJOYA permanent state of hopeful satisfaction unaffected by external circumstance.

// LexiconJOY AND RAPTUREA sardonic observation about an undesirable Outcome. Abbr: JAR.

// LexiconJUDASWhen a PAX breaks wind during the prayer and/or DEVO, therefore betraying all other PAX.

// LexiconJUDGMENTAn articulated conclusion based upon observable facts.

// LexiconJUST SAYINGA sardonic post-script to a negative observation.

// LexiconJUSTIFIERThe reproductive organ with which usually a male comes Equipped.

// ExiconJ-LoPlank hip dips.

// ExiconJ-LosThere are two separate defitions. Definition 1: Preparatory position of all 4's (hands & knees), start position is to draw one knee into your 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. Variation...

// ExiconJack Jack WebbsA 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.

// ExiconJack KnivesJack Webbs as usual. Only Difference is Dumbells are used for the Hallelujah motion.

// ExiconJack MosesThe Jack Moses is a cousin to both the Jack Webb and Iron Hulk. Pax circle up for a plank jack and then stand to lock hands (please don't hold hands) for air presses in 1:4 ratio. (May be used to point to leadership lessons from account of Moses' arms becoming tired and those who came along side to hold them up). Or use at next 2nd F. Look smooth as you belly up and order a "Jack Moses please. Shaken not stirred."

// ExiconJackass Burpee WebbFind a wall. Perform exercise like a Jack Webb but do 1 Burpee to 2 Donkey kicks, if you make it to 10 rounds you are a beast.

// ExiconJackAss MerkinPerform a merkin straight into a double-leg donkey kick. Rinse. Repeat.

// ExiconJacked UpA series of different types of jumping jack exercises performed with a descending count in cadence. A typical Jacked Up routine might go as follows: SSH x 50, Seal Jacks x 40, Plank Jacks x 30, Crossover Squat Jacks (aka Deny Terio) x 20, and Smurf Jacks x 10. Alternatively, the Q can keep the count the same for all exercises.

// ExiconJackeesBurpee Variation with SSH at the top instead of just a jump

// ExiconJackhammerThe 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)

// ExiconJacob's LadderSeven times up the hill, with an increasing number of burpees at the top each trip up. See F3 TV.

// ExiconJames BondsOn 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.

// ExiconJim BraddockEver 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. Much better flow if you do a RH Hook followed by a LH Uppercut, and then alternate to a LH Hook and RH Uppercut.

// ExiconJingle BallsFrom the plank position, move right foot to right hand, back, right foot to left hand, back, left foot to left hand, back, left foot to right band, back.

// ExiconJoe DerkWhile doing Joe Hendricks, complete a derkin for every step.

// ExiconJoe HendricksBackward bear crawl up an incline--the steeper and longer the better. Named after guy who leads free workouts at Red Rocks Amphitheater in Denver.

// ExiconJoe Louis4 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

// ExiconJohnny CashAny combination of Ring of Fire exercises. Circle up in plank position or on your 6 for ab exercises. PAX hold plank/six while one man does reps of exercise. When he finishes the next man does reps until all in circle have done it. "It burns, burns, burns, that Ring of Fire"

// ExiconJohnny DramaStand 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.

// ExiconJohnny RoscoesSimilar to UP and DOWNS but Chop your feet or high knees. On Q's signal you drop to the the dirt and roll over then bounce back up and resume chopping or high knees until Q signals again roll RIGHT or LEFT.

// ExiconJuggernautOne 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.

// ExiconJump Squat HoldsAs 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.

// ExiconJump SquatsA squat with an explosive jump at the top. Drop into a full squat, then explode upward, leaving the ground. Land softly and immediately drop into the next rep.

// ExiconJump UpsOn a low wall, jump with both feet from ground up on the wall and back to the ground. Usually done as a ladder along with another exercise.

// ExiconJumping Jack Burpee FlashStart 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.

// ExiconJumping Jack Burpee Flash Pull-upsNot a very creative name, but basically, I took the Jumping Jack Burpee Flash, and modified it to: Start with 20 Side Straddle Hops, quickly follow with 10 burps, quickly follow with 10 pull-ups. Rinse and Repeat. 20 LBCs. Start over and rinse and repeat whole series as many times as wanted or AMRAP it on the clock.

// ExiconJumping SpiderPlyometric merkin. Merkin with a bounce on the up (getting feet & hands off the ground.

// LexiconKADShort for Kool-Aide Drinkers.

// LexiconKEVIN DURANTA PAX who frequently strays from his home-AO to visit distant AOs.

// LexiconKIMONOA man whose watchword is personal comfort rather than Mission accomplishment.

// LexiconKINGThe daily discipline of physically training the body. (Q1.2).

// LexiconKING OF BIRDSThe recognition by a HIM that he is standing on the shoulders of giants. Abbr: KOB.

// LexiconKING OF THE WORLDA Faith-less man. A Jackass.

// LexiconKingingThe trap of a leader who begins to believe the AO exists to serve him instead of the other way around.

// LexiconKIPERA Fartsacker who critiques but never Q's.

// LexiconKNOCKER UPPERA brother who takes the responsibility of waking up his fellow pax in time to post. This practice was a legitimate profession before alarm clocks were reliable (look it up).

// LexiconKNOW YOUR ROLEA reminder that you should always strive to Live Third and that you should be striving to make yourself dispensable. (i.e. It's not about you) Abbr: KYR.

// LexiconKNOX ROLLAny act or omission by a Presbyterian (or anyone with a Justifier) so weak and kittenish that it would cause John Knox to roll over in his grave and moan in despair.

// LexiconKOBShort for King Of Birds.

// LexiconKOOL-AID DRINKERSThose PAX who love F3 in all of its glorious manifestations. Abbr: KAD.

// LexiconKottersA welcome back given to a PAX who has been absent for a long period.

// LexiconKYRShort for Know Your Role.

// ExiconKiller BeesThe 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.

// ExiconKiller RoosPerform broad jumps while holding a Cindy (coupon), also known as 'Joey in the Pouch.'

// ExiconKing ArthurA form of non-running mosey in which one pretends to ride one's horse in a Kingly fashion, while "Patsy" bags two halves of a coconut together, providing hoofbeats for cadence. Requires two halves of a coconut and a volunteer to be "Patsy". Proper form, and proper mount/dismount adds veracity. See Monty Python and the Holy Grail for example. Not sure if should be an exercise, or just added to Lexicon......does work the shins, however...

// ExiconKing of HeartsSeries of suicides of varying variety (e.g, regular, karaoke suicides. Backward run suicides.)

// ExiconKnerkinAka the "Chuck Norris," The Knerkin is a tradtional Merkin but performed using the knuckles instead of the open hand.

// ExiconKnockout of DeathPerformed on a basketball court with two basketballs. PAX line up behind two shooters from the free throw line or 3-point line (Q's choice). P1 shoots and, if made, hustles to get the rebound to pass to P3. Once P1 shoots, P2 shoots his shot. If P1 misses, the objective is for P2 to make their shot before P1, resulting in a "Knockout." If P1 makes, P2 misses, and P3 makes, then P1 is safe and goes to the end of the line, P2 is "knocked out," and P3 is safe to get back in line. Anyone knocked...

// ExiconKraken BurpeeA 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.

// ExiconKurpeeIt's like a burpee and a traditional kettle bell turkish getup had a love child. Starting with the bell in one hand by your side, drop down for a merkin (one hand raised up on the bell). When coming up instead of jumping and clapping push the kettle bell to an overhead lock out. Bring it back down to your waist and switch hands - that's 1.

// LexiconLARRY BIRDExceeding expectations through Zeal and Resilience.

// LexiconLBEShort for Lead By Example.

// LexiconLBZThe HIM's Habit of a daily weigh-in and FUPA-tape for Accountability.

// LexiconLDPShort for Leader Development Process.

// LexiconLEAD BY EXAMPLEA Leader's demonstrative manifestation of the Courage of his own convictions. Abbr: LBE.

// LexiconLEAD RIGHTThe Practice of Virtuous Leadership. (Q3).

// LexiconLEADERA person who Influences Movement to Advantage.

// LexiconLeader-FullThe philosophy that every man in the organization should be capable of leading.

// LexiconLEADERSHIPInfluencing Movement to Advantage.

// LexiconLeadership AccelerationHow Qing helps a man grow.

// LexiconLEADERSHIP DEVELOPMENT PROCESSThe process employed by a Group to develop new Leaders. Abbr: LDP. (F4).

// LexiconLEADERSHIP FOUNDATIONThe Virtuous Leader's integrity of thought and action.

// LexiconLeadership LaboratoryThe concept that F3 is a safe place for men to practice and fail at leadership.

// LexiconLEADERSHIP PRINCIPLESPrecepts of Virtuous Leadership that are both universal and timeless.

// LexiconLEADERSHIP SKILLSThe capabilities of Effective Leadership.

// LexiconLEADERSHIP VIRTUESThe Habits and Ethics of moral excellence.

// LexiconLeading by ExampleThe principle that the Q should do the workout with the PAX.

// LexiconLEAPF3's primary method of Planting Nomads in areas where F3 has not yet penetrated.

// LexiconLEATHERNECKThe Marine Corps Mud Run in F3/COLA. A CSAUP.

// LexiconLeave it BetterThe principle of leaving every AO, every man, and every community better than you found it.

// LexiconLEAVE RIGHTThe construction of Legacy. (Q4)

// LexiconLEECHA Leaderless Organization that lacks an Articulated Purpose and only survives by feeding off of Bullfrogs.

// LexiconLEGACYWhat a Virtuous Leader leaves behind through the Effective performance of his Mission during his life.

// LexiconLEXCOMCommittee charged with the responsibility of policing the Lexicon.

// LexiconLEXICONF3's unique language.

// LexiconLIFOA PAX who is last-in and/or first-out of a Workout.

// LexiconLIGHT OF MY LIFEA Q's M or CBD. The doe of his youth. Abbr: LOML.

// LexiconLINGOF3's unique name for a thing, idea or location.

// LexiconLiquid SunshineThe F3 term for rain during a workout.

// LexiconLIVE RIGHTThe dedication to Purposefulness. (Q2).

// LexiconLiving ThirdThe lifestyle of putting others before yourself.

// LexiconLIZARDAn Organization that is dedicated to the Effective achievement of its Mission.

// LexiconLIZARD BUILDINGThe building of Effective Organizations. (Q4.10).

// LexiconLIZARD KINGA Leader within a Lizard.

// LexiconLOCKING SHIELDSThe Q's combination with other Qs to form a Shield Lock within a Community or Organization.

// LexiconLOGJAMThe logistical details of an Event.

// LexiconLOMLShort for the Light Of My Life.

// LexiconLOVE POTION NUMBER NINEWhat a LOML pours into a HIM in response to his Effectiveness as a husband and father. Abbr: LP9.

// LexiconLOYALTYThe firm and constant support and allegiance manifested through the subordination of one's own well-being to the Prosperity of the the Group.

// LexiconLP9Short for Love Potion Number Nine.

// LexiconLUKEWARM CORRIDORThe area of a Community that relies upon wealth and good deeds to justify itself to the Creator.

// ExiconLa La LeggyThis consists of doing squats, lunges (both legs), drop lunges (both legs), squat jumps, and calf raises repeated one after the other usually 20 reps each with no rest. A good finisher to a workout.

// ExiconLadder JacksTwo jacks each of side straddle hpop, seal jack, smurf jack, plank jack, and bow jack. Down and back up is one rep.

// ExiconLaney Lu Plank and MerkFrom 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).

// ExiconLazy DorasAn estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here's the catch'no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6" leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch....

// ExiconLBCA small-range abdominal crunch.

// ExiconLBCsThe "Little Baby Crunch." Aka a crunch/sit-up.

// ExiconLBFCsAka 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.

// ExiconLeeroy JenkinsLeeroy Jenkins is gaming slang for a person or thing that causes everything to go wrong for everyone else, usually in some extraordinary fashion. Whatever the PAX are doing, no matter the routine, someone can call out "LEEROY JENKINS" and PAX must quickly line up for a sprint (around 80-100 yds marked by cones or on a football field) and finish with 5 burpees. ***For a group of more than 10 PAX - Once you call it, you cannot call it again lest you get the penalty of x2 Leeroy's.

// ExiconLeg WreckerSplit 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.

// ExiconLegoramaA leg routine of unspecified composition.

// ExiconLindsays aka FortiesLindsays 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...

// ExiconLittle Merkin BoyPlay 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.

// ExiconLittle MermaidLay on one side, one arm goes on the back of your head and the other on the ground. Keep your legs together since we are mermaids and do a sideways sit-up where your elbow gets to your knees.

// ExiconLL Cool JJ Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat = LL Cool J. The "Cool" part is the burpee.

// ExiconLondon BridgeStarting position is plank with your head at the base of a wall. In Cadence move one hand up to the wall, then the other hand to the wall (so your balanced against the wall with both hands) then move one hand to the ground and the other hand to the ground.

// ExiconLounge ActLying on your side, with top leg bent, knee-high and facing up, and foot on ground, lift lower leg. Switch sides to lift other leg, too. Recommended Reps: 20 each side (XX, of course)

// ExiconLow Country CrabFrom the crab position (hands and feet, face up, back and bum off the ground), in cadence right hand up to touch left foot up, left hand up to touch right foot up. Repeat. Credit to Homeboy (I think).

// ExiconLow Country Crap Boilsimilar to Low Country Crab Dip but with one arm dips (again with fingers pointing forward). 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.

// ExiconLt. DangerLt. Dans plus a merkin. The sequence goes lunge-lunge-squat-merkin.

// ExiconLt. DansA Squat and 2 Single-leg Lunge combination in ascending rep counts of each, usually up to 10. From Forrest Gump, Lt. Dan "ain't got no legs."

// ExiconLt. Get-upsPerform two leg lunges forward followed by a prisoner get up. Perfect for crossing a field with a Pax. Sort of a mashup of Lt. Dans and Prisoner Get ups. Often greeted with, 'what the heck'?

// ExiconLugeFrom 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.

// ExiconLunge WormLunge Walk with each leg, then do an inch worm with two Merkins at the bottom before inching back up. When returning to standing position from the inch worm, repeat the full movement until the destination is reached.

// ExiconLungesA lower-body exercise where you step forward and drop the back knee toward the ground, then drive back up. A staple of nearly every Beatdown.

// LexiconMThe wife or significant other of a PAX.

// LexiconMACDOOGALThe border between York County, SC and Mecklenburg County, NC.

// LexiconMAGICH8BALLWhat a PAX Emotionally spins to decide where to Post in the AM.

// LexiconMAIN EFFORTThe Task designated by the Q as critical for Mission accomplishment. Abbr: ME.

// LexiconMale IsolationThe modern epidemic where men lack deep, meaningful friendships and accountability.

// LexiconMAMMONThe sustaining relationship between a man and his work. (Q1.9).

// LexiconMANSON LAMPSCrazy looking eyes.

// LexiconMarthaA Pax that refuses to accept the F3 name given to him. (Usage-"Brian doesn't want to post again, he is being a Martha")

// LexiconMaryThe final minutes of the workout dedicated to core and abdominal work.

// LexiconMASCOTA symbol of a something rather than the something itself.

// LexiconMASCULINITYCourageous love.

// LexiconMEShort for Main Effort.

// LexiconMEAN MEAN STRIDEThe Q's use of Persuasion to Influence other men to his Vision.

// LexiconMEETINGThe public manifestation of Faith. (Q1.12).

// LexiconMEMBERA person who belongs to a Group.

// LexiconMENSCHA Male Community Leader who exemplifies Virtute in word and deed.

// LexiconMETShort for Mission-essential Task.

// LexiconMICROFLEXINGSmall, almost imperceptible muscle flexes that occur when the temperature falls below a given threshold for the PAX. Often confused with shivering. (e.g. "You cold, man? You look like you're shiveringâ€¦" "Nope, I'm Microflexingâ€¦")

// LexiconMIDWIFE NOISESGroaning, moaning and other verbal utterances heard during a Workout when the Q turns the Beat Down up to eleven.

// LexiconMile MarkerRecognizing a man for reaching a specific number of 'posts' (e.g., 50, 100, 500).

// LexiconMISSIONA Course Of Action taken to achieve an Ultimate or Articulated Purpose.

// LexiconMISSION-ESSENTIAL TASKA Task that must be performed to accomplish the Mission. Abbr: MET.

// LexiconMISSIONALITYServing in the High IMPACT Zone. (Q2.3).

// LexiconMISSIONALITY.TEAMPrioritizing Team Mission accomplishment. (Q4.9).

// LexiconModifyingThe ability to offer easier or harder versions of an exercise.

// LexiconMOMENTUMSustained Movement resulting from Acceleration.

// LexiconMORE THAN A WORKOUTAbbreviated as #MTAW. If you haven't figured it out by now, F3 is WAY More Than (just) A Workout...

// LexiconMOTHERSHIPThe first F3 Workout.

// LexiconMOVEMENTActions taken in furtherance of Purpose.

// LexiconMTAWShort for: More Than A Workout

// LexiconMumble ChatterThe talk, joking, and complaining that happens during a workout.

// LexiconMumble Chatter ManagementHow a Q handles the joking and complaining from the PAX.

// LexiconMUSTARD SEEDPlanting a new Workout through a Q who has moved from an established AO to a new Community.

// LexiconMUTUAL COMPETENCEThe general alignment of Skill within a Shared Leadership Team. (Q3.2).

// ExiconM.E.R.C.Y. High FivesDone with FIVE stations at the bottom of a hill. The hill climb and distance is your challenge. PAX must complete each station's circuit at the top of the hill before moving to the next. All stations (except the C-Crawl Station have a WO at the top of the hill which start with 1 Rep and ascend up to 5 Reps before that station's circuit is complete. Station 1 - M - Manmakers (w coupon such as a Dead Seal or Cenderblock) - (Alternate for this is Merkins w/out coupon and must complete the...

// ExiconM'nageTeams of three. Each team does 90 of selected exercise as a group. Planks in between exercises. Repeat times 6.

// ExiconMakhtar N'DiayesFrom 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".

// ExiconManateeWhile 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.

// ExiconManmakerDumbell 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.)

// ExiconManmaker MerkinHigh 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.

// ExiconMarioDouble 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.

// ExiconMarionettesStarting 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.

// ExiconMatt BiondiStanding, legs shoulder width apart, arms down. Rotate arms in opposite directions (arms straight) so that they are synced to be by your side and above your head in rotation. Popular shoulder warm up for swimmers, thus Matt Biondi ( famous US Olympic swimmer).

// ExiconMcDuckNamed after the one and only Scrooge McDuck F3 Denver and his love for the calf raises we give you the McDuck. 1 McDuck is 100 calf raises. Sprinkle in McDucks throughout your workout.

// ExiconMega ManDone 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!

// ExiconMen MakersHave 2 - 15 pound weights. Do a Merkin. Up into a Burpee. Down into a Merkin. Bear Crawl 5 steps with weights. Rinse and Repeat UNTIL YOU have completed 5 Burpees. Other PAX may Bear Crawl or Lunge, but not to pass the Man who is with the weights

// ExiconMerkinThe F3 term for a standard-form push-up.

// ExiconMerkin JackJust as the name suggests. This is a merkin with a plank Jack at the bottom of the merkin. It is done on a 4 count. Down on 1 / Legs out on 2 (while in the bottom of the merkin) / Legs in on 3 / Up on 4

// ExiconMerkin JaxMuch 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.

// ExiconMerkin LadderFind a launch point and target point to sprint to. 50 yards or more. Start with 20 merkin. Sprint to target point. 19 merkin. Sprint back to launch point. 18 merkin. Continue decreasing merkin count down to 1 merkin. Total of 210 merkin.

// ExiconMerkin ManiaDo 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.

// ExiconMerkin Mile25 merkins are completed after each 1/4 mile (Total: 100 merkins, 1 mile). This is an especially great exercise to jump-start your reps for the day during a push-up challenge!

// ExiconMerkin MountainCoined 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.

// ExiconMerkin RollRegular merkin position go down roll to your right push up go down as you get close to the grown roll left as soon as you are facing the ground push up I hope is a good description.

// ExiconMerkin WipesLike 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!

// ExiconMexican (Jumping Bean) SquatsPerform a full squat, then a hop or jump.

// ExiconMexican Jumping (Bean) Pull-upsPerform squat, jump to the pull up, complete pull up.

// ExiconMichael PhelpsDynamic chest stretch.

// ExiconMichelin Man BoltSimilar to the Usain Bolt but with a tractor trailer tire in tow. Two pax are harnessed to a tractor trailer tire - that trails them by 8-10 feet. The pax team drag the tire 40 yards out and back while remaining pax perform the prescribed exercise. Perform through all pax. Rinse and repeat for duration for a solid all over beat down.

// ExiconMickey Mouse MerkinIn 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...

// ExiconMike TysonPlace 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.

// ExiconMile of 50sAt 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!

// ExiconMillenialGoal 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...

// ExiconMini ChestoHalf the reps of a Mucho Chesto.

// ExiconMini-Hair BurnersIn 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.

// ExiconMonkey CrunchesGet in sit up position, as you start to come up you touch your ankles and then go back down. Similar to a crunch but you come up farther. The farther you put your heels from your butt the harder it becomes.

// ExiconMonkey DrillSideways 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.

// ExiconMonkey HumpersA localized leg burner.

// ExiconMonkey Humping Goblet SquatWhen you need to go ape...with a kettle bell, 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...

// ExiconMonkey JumpersStart with a half-squat while grabbing the inside of your ankles. Go down and up then let go of the ankles and jump.

// ExiconMonkey RollsBreak 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...

// ExiconMonkey Squats: Step 11 Start in a plank position on your hands. Hands should be shoulder width apart. Step 2: 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 3: Push into your hands and jump your legs back into the starting plank position.

// ExiconMoon GodsThese 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.

// ExiconMorning CallAll 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.

// ExiconMorning WoodThis is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don't use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)

// ExiconMoroccan Night ClubShoulder endurance move.

// ExiconMoroccan NightclubIn 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.

// ExiconMoseySlow run from one location to another.

// ExiconMotor City ShuffleComplete in order: Lunge x2, burpee, merkins x5, plank jacks x5, frog hop = 1 rep. Can be done in place of mosey. Variation the on MCS is the Blocko Motor City Shuffle (BMCS) ' With Cinder Block In Hand, Lunge with OH Press x2, First Part of Blockee, Merkins on block x5, Plank Jacks on block x5, second Part of Blockee (thruster), squat, block thruster throw, Frog Hop to Block, = 1 Rep! This one best should be done in a grassy field.

// ExiconMountain Climber4-count plank-based cardio.

// ExiconMountain Climber MerkinThree mountain climber leg movements then Merkin down for count. 1,2,3, down!

// ExiconMountain ClimbersDone from push-up position, run in place.

// ExiconMountain GoatsLike 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.

// ExiconMountain MerkinsWhile in plank position (preferably on an incline, hill, berm, etc.) PAX would do Mountain Climbers (right, left, right, left) in cadence. Perform 2 Merkins (down, up, down, up) in cadence. This equals 1 rep.

// ExiconMountaineer MotivatorsStart with determined number of the Q's choice 7, 10, 15 etc. Begins with (Harper's) Ferry Jacks, SSH, half arm motion SSH, just leg SSH, and hop....... the tempo is slightly different between the ferry jack and the regular tempo of the SSH/motivator but start at a higher number and you will have time to get the hang of it.

// ExiconMucho ChestoChest 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.

// ExiconMucho Leg-o1) 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.

// ExiconMulti-Merkin (M&M)Start in high plank position, perform merkin, the tough left knee, merkin, right knee, merkin left foot, merkin, right foot, merkin, stretch left, merkin stretch right, merkin, inch worm back, stand up is one repetition.

// ExiconMurder BunnyStand with feet slightly more than shoulder width apart with CMU longways between them. Bend over and grab the CMU, lift it a few inches off the ground and move it forward until you can't reach. Then, put the CMU down, transition your weight to the CMU (thru your hands) and hop (think burpee) your feet back to where they are on either side of the CMU. Seen here: https://youtu.be/MRay9ttTfCk?t=68

// ExiconMurder HornetTake on the Killer B's Routine from Iron Pax '19 but with a cinderblock coupon. Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat til 30 yard line. Once complete: Bear Crawl + Coupon Drag back to starting line. Rinse and Repeat the whole thing.

// ExiconMusical DoraMusical 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. Examples of exercises: Kettle bell swings, overhead press,...

// LexiconName-a-ramaThe final ritual of the workout where FNGs are officially 'brought into the fold.'

// LexiconName-a-rama ProtocolThe orderly process of introducing the PAX.

// LexiconNAME-O-RAMAThat stage of the COT during which each PAX announces his Hospital Name, his age and his F3Name.

// LexiconNaming an FNGThe process of giving a new man his F3 name at the end of the workout.

// LexiconNano RegionA small, emerging group of AOs that are working toward becoming an official Region.

// LexiconNantanThe symbolic and spiritual leader of an F3 Region.

// LexiconNATIONThe Tentpole of F3N.

// LexiconNATVILLEGreensboro, NC. The home of a deep patriotic spirit that has recently reasserted itself.

// LexiconNo Man Left BehindThe F3 commitment that no man, regardless of fitness level, will ever be left alone.

// LexiconNo Man Left the SameThe commitment that F3 will challenge every man to improve and grow.

// LexiconNOMADAn F3 Workout that is not part of an established Region.

// LexiconNORTH CLICKThe State of North Carolina.

// LexiconNUT SNIFFERA dog. Particularly one that is brought on a Ruck, then hangs out for COT and, well... you get the idea.

// ExiconNadalRunning the lines of a tennis court.

// ExiconNavy Seal BurpeeThis is a classic exercise that can be worked into any THANG you might have in mind (or even a warmup or MARY). The Navy Seal burpee (or Seal Burpee) is a standard burpee but on the down you are executing a sequence of three merkins where on the first two, execute a knee-tuck on the up.

// ExiconNecro BunnyPerform a Murder Bunny and after each "hop," remain with hands on Cindy (coupon). Without standing up, perform 5 squats or "Frog Squats." Distance set by Q

// ExiconNEMOsThis routine mixes a get-up with a blockee. Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position...

// ExiconNever Cross DollyAb excersise , On your 6 just like your going to do Dolly's but your upper body is in the iron cross position the whole time doing Dolly's. Only your 6 is touching the ground.

// ExiconNewton's CradleJust like your boss's favorite desk decoration ( https://www.youtube.com/watch?v=GyhaVaZgqTI ), 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.

// ExiconNicoleNicole is one of the girls of Cross-fit. Set a timer for 20 minutes. Pax will complete AMRAP (As Many Rounds As Possible) of the following: Run 400m; Pull-ups AMRAP (As Many Reps As Possible) Mix up the pull-ups, chin-ups etc. as you see fit.; Repeato until the timer sounds.

// ExiconNinnie KnockersSitting 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.

// ExiconNipple Scraper Merkin(Also called a Half Moon push up.) With hands on a curb & butts high, drop knees down and to one side. Lower one nipple until it touches the curb, twist your body in the low plank position until the other nipple comes to the curb, and then press up. That is one rep. Reverse the motion.

// ExiconNo SurrenderBegin 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.

// ExiconNo Surrender Indian PlankThe entire PAX holds the full plank position. Starting in the down/rest position, Q gives the "up" signal and everyone assumes the full plank. The PAX at the rear then completes 5 no-surrenders, returns to the full, up, plank position, and gives the "down" signal. After a brief (approx. 5 second) rest, Q again gives the "up" signal, and the next PAX completes their no-surrenders. This continues until everyone had completed their no-surrenders.

// ExiconNolan RichardsonAka "40 minutes of Hell." Warm-O-Rama: Windmills (20), American Hammers( 20), Mosey (Around Ballfield). Routine: Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a " Bobby Hurley" & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (150). 2. Squats (300). 3. Big Boy Sit-Ups (150). 4. Little Baby Arm Circles (300).<br...

// ExiconNolan RyanStart 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.

// ExiconNon-Alternating Shoulder TapsMuch like a combination of the Alternating Shoulder Taps (but you do not alternate) and a clap merkin (but rather than clap, you touch both shoulders). So, from the plank you go down as far as you need, probably halfway, to push up with enough force to be able to touch your right hand to your left shoulder and your left hand to your right shoulder AT THE SAME TIME, and then get your hands down in time to do some more. It is like the clap merkin, but since your hands are not under your body, it...

// ExiconNoodling for CatfishStart 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.

// ExiconNoonanRunning 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.

// ExiconNot-So Lazy BoysOn 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...

// ExiconNutcrackerWith a brick in each hand held overhead, perform a lunge. At the same time, lower the arms and bring the bricks together between the legs. Return to the standing position, raising the bricks back overhead.

// LexiconOACShort for Observe And Criticize.

// LexiconOBEShort for Overcome By Events.

// LexiconOBSERVE AND CRITICIZENon-judgmental awareness.

// LexiconOBSTACLEA Problem that impedes Movement.

// LexiconOCONUSThe part of the Big Ball that is not within the lower 48 United States of America.

// LexiconOFF THE BOOKSA Workout that is not regularly scheduled. Abbr: OTB.

// LexiconOLDThose PAX in their 40s.

// LexiconOmahaThe command to immediately stop what is happening and move to the next phase.

// LexiconOMLThe list of projected LEAP Plants maintained by the QPlant of The Nation.

// LexiconON THE LOGPutting one's shoulder to the log during a GORUCK. Abbr: OTL.

// LexiconONE-THOUSAND WORDSWhat a picture speaks. Abbr: 1KW.

// LexiconOpen to All MenThe commitment that F3 will never exclude a man based on race, religion, or ability.

// LexiconOPPORTUNITYA position within a Group that provides the holder with Leadership experience as part of an LDP. (Q4.4).

// LexiconOPRAH BOMBA sage-sounding platitude of little practical value.

// LexiconORGANIZATIONA Group of two or more people that voluntarily combine for the accomplishment of an Articulated Purpose.

// LexiconORGASM LAPAny sort of short run and/or gesticulation done to achieve an acceptable number on your GPS watch for purposes of Strava bragging (i.e. â€” actually running a 4.92 mile course, but adding 0.08 more post-fact to achieve an even 5 miles).

// LexiconOTBShort for Off The Books.

// LexiconOTIS BOMBAn unsolicited demand to an Organization that it solve a Problem without provision of the Solution.

// LexiconOTLShort for On The Log.

// LexiconOUTCOMEWhat happens or fails to happen, whether good or bad.

// LexiconOVERCOME BY EVENTSThe mooting of a pending Task or planned Event by unfolding circumstances. Abbr: OBE.

// ExiconO.P.P.You down with O.P.P? Yeah you know me! Whose down with O.P.P? All of F3! 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.

// ExiconObamaIn 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...)

// ExiconOld Flame Drill (OFD)These 4 runner specific excercises done in sequence. runner's squat> scorpions>bulgarian split squat> bridges. All excercises done single leg 10 per leg (or more). Search youtube for a demonstration of these exercises.

// ExiconOld Town Pain TrainEvery time you hear the train whistle, 10 burpees. Named for the AO in Rock Hill closest to the RR tracks.

// ExiconOllie NorthsHeaving a man over your back to carry him from the battlefield. 'Then carry him for a while. (f/k/a First Responders)

// ExiconOne CallsThis is an 8-count IC exercise developed as a result of the sometimes horrible merkin form by some PAX, especially those claiming to do great #'s when in fact they didn't do any correctly. It was a way to force the PAX to have FULL extension both at the bottom and the top, which only makes them better (and stops the improper form). Since I work with OneCall and he would come to the office daily to complain about this, I developed this exercise and named it after him for my upcoming Q. Start in...

// ExiconOne-armed Pickle Pounder with CouponStart with one arm on the ground in pickle pounder position, the other hand has the coupon (in Jacksonville we use a milk jug filled with water apxt. 8lbs) Hold the coupon on the small of your back with the free hand during reps x20 in cadence, switch arms and repeat.

// ExiconOne-legged BurpeeNot 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.

// ExiconOutlawSitting 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.

// ExiconOverhead ClapsShoulder move in cadence.

// ExiconOverhead PressA shoulder exercise pressing a coupon from shoulder height to full extension overhead. One of the core coupon movements in F3.

// LexiconP-2Shorthand for a partner-based exercise or workout.

// LexiconPACECARName given to PAX that gets in the front of the group running and holds the right pace when PAX are going faster or slower than agreed upon pace.

// LexiconPAINEmotional or physical hardship.

// LexiconPANHANDLE DAISYAny weed commonly found in the redneck riviera.

// LexiconPARADOX OF COMMITMENTThe tension between Loyalty to the Group and determination to accomplish its Mission.

// LexiconPARKING LOT COFFEETERIAThe act of gathering in the parking lot of the AO post-COT rather than a commercial establishment, thereby commuting nowhere to enjoy fellowship with the PAX whilst enjoying coffee.

// LexiconParking Lot LogisticsEnsuring the PAX park in a way that doesn't block traffic or locals.

// LexiconPartner GrindsExercises where one partner works while the other performs a 'timer' move.

// LexiconPASS PRAISE/TAKE BLAMEThe Leadership Principle of passing praise for Advantage to the Members and taking the blame for unwanted Outcomes.

// LexiconPATINOA legal, moral or ethical failure.

// LexiconPAUL RUDDThe only male running with a group of females, like Paul Rudd's character in the movie I Love You, Man.

// LexiconPAULA RADCLIFFEWhen a PAX feels pressure in the lower bowel during a running exercise and has to dash off to a Poopatorium. Named after the eponymous British marathon runner. (See also ELVIS)

// LexiconPAXThe members of F3 who have completed at least one workout and received an F3 name.

// LexiconPBJShort for Park Beer Jam.

// LexiconPDShort for Proactive Deconfliction.

// LexiconPEACOCK WEDGEA Community with reinvigorated Male Leadership.

// LexiconPeanut HIM&M'sAny 2nd or 3rd F event where PAX's M's and 2.0's can participate.

// LexiconPeer-LedThe principle that F3 is led by the PAX, for the PAX, without paid professionals.

// LexiconPERIODICSomething done (or refrained from) at a measurable interval.

// LexiconPERSONAL COMFORTThe avoidance of emotional or physical Hardship.

// LexiconPERSUASIONInitiating first Movement. (Q3.10).

// LexiconPHRASINGA call to restate something that was inadvertently misstated.

// LexiconPHTShort for Positive Habit Transfer.

// LexiconPick up the SixWhen the faster PAX run back to join and encourage the man in last place.

// LexiconPicking up the SixThe leadership practice of ensuring the last man is never left alone.

// LexiconPICKLE TOEThe use of a minor injury as an excuse to Smart Sack.

// LexiconPLACES OF INFLUENCEThe locations and Groups where a man has high IMPACT. Abbr: POI.

// LexiconPlain HIM&M'sAny 2nd or 3rd F event, in or outside the Gloom, where a PAX and his M participate together; whether it be a date night, 2nd F event, community service, etc.

// LexiconPLANTTo establish a new Workout.

// LexiconPLATINUMThe rule of treating other men the way they want to be treated.

// LexiconPLAY MAKERSomeone with the ability to create an advantage for himself and others.

// LexiconPLCShort for Parking Lot Coffeeteria.

// LexiconPOGO-40Drastic fluctuation in physical fitness.

// LexiconPOIShort for Places Of Influence.

// LexiconPOOPATORIUMA structure located within or adjacent to an AO that exists solely for "relief" during a workout. Example - The Arsenal is a great AO and has 3 poopatoriums on the grounds.

// LexiconPOSITIVE HABIT TRANSFERIngraining Advantageous tendencies in others. Abbr: PHT. (Q2.4).

// LexiconPostThe act of showing up to an F3 workout.

// LexiconPost-Workout FellowshipThe Q's role in encouraging the 'Second F' after the beatdown.

// LexiconPRACTICEThe practical application of a Skill to turn head knowledge into heart knowledge.

// LexiconPRAYERA man's daily discipline of talking with his Creator in order to build his Faith. (Q1.10).

// LexiconPre-blastA post made 24-48 hours before the workout to encourage attendance.

// LexiconPREPAREDNESSGetting ready for the expected while being ready for the unexpected. (F5).

// LexiconPRIUSA symbolic act of Virtue that does not itself solve a Problem.

// LexiconPROA man focused on Preparedness.

// LexiconPROACTIVE DECONFLICTIONReducing Friction before it causes Inertia. Abbr: PD.

// LexiconPROBLEMA Disadvantage that can and must be remedied.

// LexiconPROFITReward for achieving Advantage.

// LexiconPROSPERTo flourish, succeed and grow stronger.

// LexiconPROXIMITYNearness in geography or relationship.

// LexiconPULLMANA long-standing, vexing problem for which there is a perfectly reasonable solution which has no chance of ever being implemented. Serves as a reminder that society worships the status quo, therefore we are called to disrupt.

// LexiconPURPOSEAn Advantage sought.

// LexiconPURPOSEFULNESSCommitment to Purpose.

// LexiconPUSSY CATTINGProcrastination by spinning around in an Emotional circle.

// ExiconPainkillersStart with a Man-Maker ,then add a double merkin and plank jacks to it

// ExiconPamela AndersonBurpee with a nipple scraper merkin (with or without a curb). Performance in slow motion while in a bathing suit is purely optional!

// ExiconPanseyConduct 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.

// ExiconParker PeterPlank-based inner core move.

// ExiconParking Space TracerFor 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.

// ExiconPartner CarryCarry a partner either in a fireman hold or simply on your back some distance that Q calls out.

// ExiconPartner DerkinMerkin performed with your feet up on your planking partner's back.

// ExiconPartner Plank CurlsPartner 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.

// ExiconPartner ShrugPartner #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.

// ExiconPattycake MerkinTwo 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.

// ExiconPaula AbdulAny 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.

// ExiconPearls on a StringA workout style where the Q leads the group on a run, stopping at various 'pearls' for exercises.

// ExiconPeeping LipstickA 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.

// ExiconPeople's Air PressesWhile squatting in the People's Chair, perform overhead air presses.

// ExiconPeople's ChairA static hold against a vertical surface.

// ExiconPeople's Chair ModificationThings 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.

// ExiconPete RoseDefined as anytime a PAX feels need to dive head first across a finish line, end line, to Shovelflag or wherever a head first slide is deemed appropriate, as only Charlie Hustle would do it.

// ExiconPeter ParkerPlank-based oblique move.

// ExiconPeter Parker (and Parker Peter)In plank position move left knee toward left elbow with foot flared out.. then flapjack. You should look like Spider-Man climbing a wall. For Parker-Peter, simply pull left knee across your body to the right elbow. For an added twist Peter-Parkers can be combined with Merkins, so that when you go down you bring your leg in, and then straighten the leg as you return to plank.

// ExiconPeter Parker PeterDone 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.

// ExiconPickle GrindersFind a bench, box or low wall where Partner A lays face down over the edge of said device with the edge at hip level or slightly lower. Partner B holds Partner A's legs firmly down. Partner A drops torso below device and reverses to tight hold with back arched upward. Exercise name becomes evident very quickly with fast adjustments. Great with a modest coupon.

// ExiconPickle PounderBegin in an elbow plank then alternate hip flexion and extension in cadence. Best performed in front of store windows or in quiet neighborhoods.

// ExiconPinocchioPax 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.

// ExiconPinochleEach PAX pickes a card from the pinochle deck. The card values represent the reps and the suit represented the exercise. 9 = x9, 10 = x10, Jack = x11, Queen = x12, King = x13, Ace = x20, Game instruction card = Dealers Choice x50 Hearts = Merkins Diamonds = Burpees Spades = Squats Clubs = American Hammers

// ExiconPistol SquatsOne 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. Demo here: https://www.youtube.com/watch?v=8tqKpdY7_vE

// ExiconPistonStarting 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. Uncoordinated pax 9most everyone) will eventually get out of sync thereby looking like the pistons of that "See-Thru" engine block you see at the car parts store.

// ExiconPlankAn isometric core hold in either high (arms extended) or low (on forearms) position. Body forms a straight line from head to heels.

// ExiconPlank CompassFrom 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.

// ExiconPlank DestroyerAll 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.

// ExiconPlank DipsSteamer's M introduced him to plank dips and he brought them to PowderKeg. It can be done from regular plank or elbow plank position. From plank rotate your hips down to the ground on each side. 1 left, 2 regular, 3 right, regular for cadence count.

// ExiconPlank FondaSide plank, arm extended (on elbow to modify), lift upper leg in Jane Fonda motion, switch sides and repeat. Done in candence... with enthusiasm...

// ExiconPlank HurdlesDone 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.

// ExiconPlank Jacks4-count plank-based move.

// ExiconPlankoramaA routine; any kind of plank strung together until TBQ.

// ExiconPlankorama-mamaThis 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.

// ExiconPlay it CoolThis 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.

// ExiconPoker ChipsMoving an 8x8x16 concrete block forward one parking pace at a time, shifting right/left and moving the next chip/block forward. At the last chip, cycle back to the front of the line. Exercise goes the length of parking lot or until the PAX yields.

// ExiconPole DancingLay on your 6 under a handrail, parallel to the rail, grab rail with both hands and pull yourself up alternating sides. For extra effort, wrap your legs around the rail.

// ExiconPop-up Merkining aka Jiminy Cricket.Merkin in which a powerful push from arms and toes causes all fours to leave the ground to complete the upward motion. Resembles a hopping cricket and inspires #respect for its bug-sized athleticism.

// ExiconPopeye PunchesThis is a warm up for the shoulders. Starting position is feet shoulder width apart, knees slightly bent, fists clenched at hips. Exercise is four count, with exaggerated, alternating right and left punches over the same side shoulder. (Alternatively, punches may be executed over each opposite shoulder, diagonally.)

// ExiconPost Hole DiggersUsing your log, pole, post, etc. (Fault Line has two-man poles) stand it on its end and squat and lift using your legs, shoulders and arms to lift the pole until your arms are extended over head. Then reverse the upper body portion to bring the pole down. That's one rep! This is a great full body exercise when done correctly.

// ExiconPower MerkinMerkin performed with your planking partner's feet up on your back. The bigger your partner, the more power required to complete the merkin.

// ExiconPrayer SquatA body-weight squat performed with hands clasped in front of your chest. Just like a goblet squat with a dumbbell, just without the dumbbell.

// ExiconPretzel CrunchStart on your six with legs bent, heels on the ground. Lift your left leg and put your left foot on your right knee. Put your left arm out straight and your right arm bent behind your head. In cadence, bring right elbow to left knee, then back down. Flapjack and repeato.

// ExiconPretzel StickSimilar to the pretzel crunch, 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!

// ExiconPrimate Humper O-RamaThis riff on Moneky Humpers never disappoints. It's 3-way monkey humpers...Spider Monkey, Chimp Humpers, Gorilla Humpers Spider Monkey Humpers - Standard Monkey Humpers but with feet together. PAX will complain about the family jewels, so expect some MC Chimp Humpers - Standard Monkey Humpers (feet shoulder width apart) Gorilla Humpers - Standard Monkey Humpers but with feet more than shoulder width apart. Start with Spider Monkey Humpers, then Chimp Humpers, then Gorilla Humpers. These are on...

// ExiconPrime Time MerkinStandard 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.

// ExiconPrincess Tea PartyPAX 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.

// ExiconPrisindian Run aka Prisoner Indian RunStandard Indian Run, but with your hands behind your head and elbows out in the "peacock position". Great mumble chatter reducer!

// ExiconPrisoner 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.

// ExiconPrisoner's SquatBody-weight squat performed with hands on your head or laced behind your head.

// ExiconProtractorWhile 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.

// ExiconProud MaryPerformed 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.

// ExiconPseudo Planche MerkinsStart in standard push-up position turning you hands until your fingers point to the toes. Next walk your feet up until you feel you are about to teeter over. Hands are as close to the belly as you can get. Perform 'Mericans. Great Bicep exercise. https://www.youtube.com/watch?v=C-SML6xnVkI

// ExiconPull-up SquatsDo one pull-up. Drop down, squat once, then repeat. (Thanks Tiny Dancer in Swamp Rabbit.)

// ExiconPulleramaA pull-up routine of no specific composition.

// ExiconPump JackPax 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...

// ExiconPunch-up MerkinIn 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.

// ExiconPure BURN1. Face a wall, fence....anything that you can hold onto; 2. Get in the squat position 3/4 up while holding the fence; 3. On the balls of your feet (tip toes); 4. Pulse 3/4 down to 1/2 (90 degrees) X 10; 5. Pulse 1/2 all the way down X10. Repeat until PAX complains... it wont take long.

// ExiconPusheramaA chest routine of no specific composition, done to TBQ.

// LexiconQThe man who takes responsibility for leading the workout or event.

// LexiconQ JACKMANWhen a pax, whether premeditated or impromptu, commandeers the Q at some point during the workout.

// LexiconQ SpewA beatdown so difficult that the Q merlots.

// LexiconQDRENALINEA biochemical released into the body only at times when one Qs a workout, thereby causing said Q to be run faster, lift heavier, and talk louder than at any other time. In excessive doses, it can cause the Q to become overzealous and lead to an excessive amount of mumblechatter from the Pax.

// LexiconQPOINTThe individual components that comprise each quadrant of the G3L.

// LexiconQSourceThe F3 manual of Virtuous Leadership consisting of four quadrants: Get Right, Live Right, Lead Right, Leave Right.

// LexiconQUEENThe daily discipline over what is put into the body. (Q1.3).

// LexiconQueen-ingA play on 'Kinging' that refers to how F3 improvement affects the M (wife) and the home.

// LexiconQWR or Quotes Worth RepeatoAn inspirational quote that drives motivates PAX to Advantage

// ExiconQuadraphiliaFind 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.

// ExiconQuarter PounderDone 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. Do it with a Bricks for a Quarter Pounder with cheese. Rinse and repeat for a Double Quarter Pounder.

// LexiconRain PlanAdjusting the workout for inclement weather.

// LexiconRAKShort for Real Ass Kicker.

// LexiconRANDOThe act of deliberately subjecting oneself to random Chaos in order to Accelerate Preparedness.

// LexiconREAL ASS KICKERA workout that is so tough/brutal that every Pax is completely exhausted by the end. See also: Snotwoggler

// LexiconRED PILLThe choice of the hard-true life of the HIM over the easy-true life of the Mascot.

// LexiconREDENBACHERWhen a pax pops in and out of a workout (either virtual or IRL)

// LexiconREDWOOD ORIGINALA man who was there when it all started.

// LexiconRegionA collection of local AOs (like F3 Marietta) that share a Nantan and a leadership team.

// LexiconRELATIONAL RHYTHMA strong, regular and repeated pattern of interaction with one's self, Concentrica and Creator.

// LexiconREPATGradually increasing the intensity of one's Workouts post-CSAUP or post-IR. The inverse of Taper.

// LexiconREPLICANTA PAX who can be mistaken for another PAX in the Gloom due to similar posture, ethnicity, hairline, mannerisms and/or exercise form.

// LexiconRESILIENCEA Leader's ability to overcome Obstacles and solve Problems.

// LexiconRESOLUTIONISTA man who takes the Red Pill on 1/1, but is back to the Blue Pill by 2/1.

// LexiconRespectA title given to a PAX who is 50 years of age or older.

// LexiconRESTRICTOR PLATEWearing a weight vest during a Workout.

// LexiconREVERSE FLOW INCUBATORThe principle in a Lizard that Organizational Outcomes in furtherance of Mission flow from the PAX to the Governance. Abbr: RFI.

// LexiconRFIShort for Reverse Flow Incubator.

// LexiconRICK ROLLA PAX who doesn't show up for the virgin post of the FNG he EH'ed. Can be a noun or verb.

// LexiconRIFTYThose PAX who are 50+ and ripped.

// LexiconRIGHTThe normal and upright position.

// LexiconRISINGThe recognition of demonstrable Acceleration by an individual or Group.

// LexiconRoute PlanningThe pre-planned path for a run or ruck to ensure safety and timing.

// LexiconROUTINEA conjunction of Bricks that forms a Guardrail.

// LexiconROYALTY RACEThe daily battle to Accelerate the King, Queen and Jester.

// LexiconRUBICON COUNTThe Q leads the Pax in counting the exercise, but in a single movement rather than in cadence.

// LexiconRuckTo walk with a weighted rucksack or backpack.

// LexiconRUCKERSThose PAX who like to engage in Ruckership.

// LexiconRUNATERIAMid-stride communal banter of the PAX intended for ponderings, deep moments and satirical quips to best tackle life's unknowable quandaries, mundane problems and latest Rich Roll podcast. Heavy on the 2nd and 3rd F. Neither triple board certification nor outlook calendar invite required for participation. Perfected at the Horse Lot Hustle - F3 Charleston

// LexiconRWOShort for Redwood Original.

// ExiconRacoon CrawlNarrow-grip crawl done along the top of a short wall or stadium bench.

// ExiconRailroad TracksThe 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.

// ExiconRailroadersOne or more railroad ties needed. Split into 2-3 people per group. Each group takes turns on the railroad ties. 1st Round - Each group performs 20 overhead presses, while everyone else planks. 2nd Round - Each group performs 20 curls, while everyone else holds Al Gore. 3rd Round - Each group performs 20 dips, while everyone else performs flutter kicks. 4th Round - Each group performs 20 bent over rows, while everyone else lunges. Rinse & repeat as needed or change out exercises and reps as...

// ExiconRampagePerformed 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.

// ExiconRandoramaA series of completely unrelated and seemingly disjointed exercises done at an exhaustively rapid pace.

// ExiconRandysYou've seen A Christmas story, poor Randy can't put his arms down. With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence. Best used following Moroccan night clubs or similar shoulder exercise i.e. overhead claps, Jack Webb's.

// ExiconRanger MerkinA merkin (push-up) with an explosive push off the ground at the top, hands leaving the surface. The advanced version includes a clap.

// ExiconRanger MerkinsMerkin position - however, your hands should be placed back more in line with your rib cage instead of your shoulders.

// ExiconRapid Fire Rock SetGrab exercise rock. Exercises done in civilian cadence with Q calling up or down and PAX calling number. Do exercise to 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.

// ExiconRed Bull Smurf JackSame 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.

// ExiconRedrumMurder Bunny up a hill, 10 Blockees at top, Rifle Carry down

// ExiconRedrum BunniesSimilar to the way a bear crawl backwards is a crawl bear, a redrum bunny is the reverse of a murder bunny.

// ExiconRestrictor PlateNot really an exercise in and of itself, but rather a heavy or cumbersome object (e.g, a race car tire) that faster members of the PAX must carry in order to better keep the PAX together. Assigned at the discretion of the Q.

// ExiconReverse CrunchSame position as LBC. Head and back stay on the ground. Bring knees to chest to work lower abs.

// ExiconReverse Indian Run aka Indian GiverPAX 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.

// ExiconRobert PlantsRunning up a stairway, often in a urine-stinking parking garage.

// ExiconRochamburpeesChoose 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.

// ExiconRock-a-bye BabyPeople'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.

// ExiconRock-eeA burpee with a rock. Invented during Saturday workouts at Pullen Park in Raleigh. Drop down with rock for burpee, leaving hands on the rock on the ground for the push-up and then lifting the rock overhead for finishing part of the burpee. Repeat.

// ExiconRockette DipsPerform dips with alternating leg kick at the nadir of the dip.

// ExiconRockette HillbilliesAs 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.

// ExiconRocks Up - Rocks upModified Homer to Marge - while 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.

// ExiconRocky BalboaAKA 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.

// ExiconRosalitaAb exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start.

// ExiconRosalita WipAb 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.

// ExiconRosalitas4-count vertical leg move.

// ExiconRoute 66Made 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.

// ExiconRoutineA combination of exercises to seek an effect on a particular body part (or not). E.g., #SixMinutesOfMary.

// ExiconRoxanneThe Q plays "Roxanne" by The Police. While staying in the plank position for the entire song, perform a merkin 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, perform a burpee at every "Roxanne."

// ExiconRunny-JoggySingle-file line of runners in which the last guy runs to the front. Rinse, repeat. Also known as Swedish Mile, Geese Run.

// ExiconRussian DipsLike a regular dip, extending one leg at a time on each down dip - Cossack-style. 1 rep: down with left leg extended, back up, down with right leg extended, back up. For solid back and shoulder burn do minimum 30-40 rapidly IC (4-count).

// ExiconRussian TwistWhile on six in partial sit up position with heals just off the ground, twist at the waist so that both hands held together almost touch the ground beside your waist, alternating in cadence from side to side. Often times done with bricks in hand.

// LexiconS2GExhortation through the loving application of sarcastic shame-goading.

// LexiconS2TShort for Support The Troops.

// LexiconSad ClownA man who is successful in his career but isolated and lacking deep male friendship.

// LexiconSAD CLOWN SYNDROMEA state of chronic Sad Clown-ism.

// LexiconSARONGA towel wrapped around one's waist in preparation or recovery from a Workout.

// LexiconSCHOOLINGThe phase of an LDP during which formal Leadership instruction is provided. (Q4.2).

// LexiconSCRIPTUREA verse of Wisdom that exemplifies the Statement and demonstrates the timeless nature of the leadership concept that it represents.

// LexiconSECOND BELLThat which rings in the Super Unknown when a PAX makes his VQ.

// LexiconSecond FThe fellowship component of F3—the 'glue' that keeps men together.

// LexiconSectorA sub-division within a large Region used to better manage a high number of AOs.

// LexiconSERVANTA man whose Purpose is to seek Advantage for others.

// LexiconSERVETo seek Advantage for others.

// LexiconService ProjectA tangible act of service performed by the PAX for the Marietta community.

// LexiconSFBShort for Support F3-Owned Businesses.

// LexiconSHACKLETONA Workout done in wind chill below 10F, without losing any PAX.

// LexiconSHAKEExhorting a man to perform a Task he committed to performing.

// LexiconSHAMEA painful feeling of humiliation or distress caused by consciousness of wrong or foolish behavior.

// LexiconSHARED LEADERSHIPInfluence through combination.

// LexiconSHARED LEADERSHIP TEAMA Proximate Group of two or more people formed for the Purpose of Influencing through combined Virtuous Leadership. (abbr: SLT).

// LexiconShared SufferingThe bond created between men when they endure a hard physical challenge together.

// LexiconSHARED VIRTUE:Unity in the Group's Essentials.

// LexiconSHARPENING:The process by which the Stone Equips a Blade for Leadership.

// LexiconSHARTUnwisely breaking wind during a Workout without full assurance of a dry outcome.

// LexiconSHARTSACKThe act of missing, arriving late to, or checking out and returning to a post due to nature calling.

// LexiconSHEPHERDA spiritual Leader of a Faith Group.

// LexiconShield LockA small, high-accountability group of 3-4 men who share their deepest struggles.

// LexiconSHORTIESThe sacrificial relationship between a man and his children. (Q1.6).

// LexiconSHOVEL FLAGOld Glory on top of a long-shaft shovel. Although not mandatory, each F3 Workout seems to own one. The Q pounds it into the ground to provide the Faithful a point in the Gloom around which to rally.

// LexiconSIDE SOURCINGDelegating sideways to a Team Member who has a complimentary Dolphin.

// LexiconSIFTERMale loneliness caused by lack of meaningful relationships with other men.

// LexiconSINGLETONA man insistent upon flying solo.

// LexiconSite QThe man responsible for the culture and logistics of a specific AO.

// LexiconSite SafetyAssessing the workout area for hazards.

// LexiconSITE-QThe Leader charged with overall responsibility for a particular Workout.

// LexiconSIXYour posterior end, or the PAX at the trailing end of a Workout. The place most FNG's start, but where few remain for long if they keep taking the DRP.

// LexiconSKILLA particular ability that requires Practice to Accelerate.

// LexiconSKY-QA man's view of the force that created and directs him.

// LexiconSkyQThe F3 term for a Creator or Higher Power.

// LexiconSLShort for Shield Lock.

// LexiconSlackThe primary communication platform used by F3 Marietta to organize and 'mumble chatter.'

// LexiconSLIP KICKThe deflection of Comz to the responsible Q.

// LexiconSLTShort for Shared Leadership Team.

// LexiconSMART SACKLegitimate rest or recovery.

// LexiconSMOKE BOOTSEmotional shoes worn by the Q who delivers a Snot Woggle.

// LexiconSNOT WOGGLEA Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.

// LexiconSOCCER ARMSStringiness of limb caused by an imbalance in 3S2T.

// LexiconSOCRATICQuestions that elicit discourse about a QPoint.

// LexiconSOLUTIONThe remedy designed to solve a Problem.

// LexiconSOPRANOThe PAX who never shuts up during a Workout.

// LexiconSOUTH CLICKThe State of South Carolina.

// LexiconSpeed for NeedThe practice of faster PAX circling back to run with or encourage slower PAX. Embodies the F3 principle that no man is left behind.

// LexiconSPLASHING MERLOTThrowing up during a Worktout.

// LexiconSPREAD SHEETINGKeeping track of the details.

// LexiconSPURConcise takeaway of a QPoint.

// LexiconSSAUPA Service-oriented CSAUP.

// LexiconSSLShort for Sua Sponte Leadership.

// LexiconSTAMPEDUsing another man's Zeal as the Spur to sprint past him at the finish line.

// LexiconSTANDARDAn objective measure of performance or behavior.

// LexiconStarfish OrganizationThe organizational model F3 follows where there is no central 'head' or boss.

// LexiconSTARSKYThe act of Fartsacking a Workout while still Posting for Coffeeteria.

// LexiconSTART EXThe initiating time and place of an Event.

// LexiconStarting on TimeThe F3 standard of beginning exactly at the stated time.

// LexiconSTATEMENTThe organizing principle of a QPoint.

// LexiconSTATIC PLATEAUA non-existent place where people or Groups are neither seeking Advantage nor sliding toward Disadvantage.

// LexiconSTATUS QUOThe state of non-Movement.

// LexiconSTEFANITruth or Wisdom of which there is no doubt.

// LexiconSTEVEAnything made or influenced by Apple.

// LexiconSTICKSIncentives that punish the absence of Virtuous behavior.

// LexiconSTONEA man who Sharpens another man within a Whetstone relationship.

// LexiconSTUDYThe daily exploration into the foundations of Faith. (Q1.11).

// LexiconSUA SPONTE LEADERA man who has been freed to Lead. (Q4.1).

// LexiconSUGAR RAYPAX tending toward the ectomorphic body type.

// LexiconSUPER UNKNOWNA realm not clearly visible on the Big Ball that, nonetheless, is still believed through Faith to exist.

// LexiconSUPPORT F3-OWNED BUSINESSThe voluntary patronage of businesses owned by PAX. Abbr: SFB.

// LexiconSUPPORT THE TROOPSThe Committment of F3Nation to support the men and women of our armed forces both while they serve and when they return home. Abbr: S2T.

// LexiconSUR-SER CONTINUUMThe span between a Survivor and a Servant.

// LexiconSURRENDER MONKEYA non-Resiliant man.

// LexiconSURVIVORA man who depends upon the Community for his existential continuity.

// LexiconSWIRLING SNAKESWhat dwells in the head of a HIM with a vibrant imagination.

// LexiconSYITGShort for See You In The Gloom. An F3ish Hasta la vista!

// LexiconSYITZTerm used whenever an online meeting is scheduled for members of F3

// LexiconSYNTHESISA brief essay that expounds and explains a QPoint.

// ExiconSally's CousinVariation of 'Bring Sally Up' - Play 'Flower' by Moby. Instead of starting in the merkin position, begin in a downward squat position and hold. Each time 'Bring Sally Up' is sung, stand up; when 'Bring Sally Down' is sung, return to the squat position. You'll definitely feel the burn in your quads!

// ExiconSan Antonio ShuffleLeft Leg Lunge, Right Leg Lunge, Burpee, Plankjack.

// ExiconSandstormJust as the gamecock defense gets excited on 3rd down, pax jump continuously with arms overhead for 1 minute.

// ExiconSanta's LadderPick 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...

// ExiconScissor LiftsStart in a high plank hold, then transition to a low plank. Cross your arms in front of you, then do a Merkin from your fore arms. Once fully extended your arms look like the beams of a Scissor Lift when it is fully extended.

// ExiconScorpion Dry DockA variation of the Carolina Dry Dock where one leg is hoisted in the air, higher than your six. Perform a specified number of reps, then switch legs. For reference, a Carolina Dry Dock is a modified push-up where you bend only your elbows, lowering your head toward your hands without lowering your six.

// ExiconScout RunSame 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.

// ExiconSeal ClapsShoulder move in cadence.

// ExiconSeal CrawlBear crawl using only your arms. Drag your feet like a seal's flipper!

// ExiconSeal JacksSide-straddle hop but with arms in front instead of overhead.

// ExiconShawshankA standing "Have a Nice Day." To be done at the end of a workout. On a day that it's raining and you want to call Have A Nice Day, but the ground is soaked and it's still raining. Instead, stand up and spread your arms out to the side, tilt your head back and look up into the rain like Andy Dufresne does at the end of Shawshank Redemption when he escapes from the prison.

// ExiconSheHateMe10 Lunges (20 movements)/10 Burps (Burpees without the pushup and the standing)/10 Pushups. No rest, as many sets as you can, for as long as the QIC deems necessary.

// ExiconShoots and LaddersThis exercise is best performed on a basketball court. Create a list of 'ladders' beforehand and use a basketball and have the PAX 'shoot' to determine the type of ladder that will be performed. Suggested ladder options: merkin, burpee, suicide, flutterkick, sweat angels, squats, etc. Variants to the run portion of the ladder can include sprints, lunge walks, bear crawls, backwards runs, etc.

// ExiconShortcake SpecialA gathering of Pax prior to any bootcamp, for an out and back run of various times and or lengths.

// ExiconShortie SquatsPick up your 2.0, put them over your shoulder in a fireman carry position, peform a standard partner squat. Useful for waking sleepy 2.0s. For next level, and if a HIM has multiple shorties, see how many he can pick up and squat at the same time.

// ExiconShoulder Blaster SpecialSet of shoulder exercises done without rest, in cadence, and reps are at Q's discretion. Exercises are as follows in this order: Baby Arm Circles, Reverse Baby Arm Circles, Moroccan Night Club, Bent Arm Moroccan Night Club, Chinooks, Shoulder Press, Seal Claps, Overhead Claps, Albatross (wing flaps), Cherry Pickers, and Cherry on Top (Hold at 45 Degree Angle in cadence.

// ExiconShoulder TapsFrom a high plank position, alternate tapping each hand to the opposite shoulder while keeping hips as still as possible. An anti-rotation core exercise.

// ExiconSide-straddle Hop BurpeesPerform 5 Side-Straddle Hops in cadence, then drop and do 2 Burpees. Once you are finished with Burpees, continue Side-Straddle Hops in cadence. Normally done in F3 Columbia in sets of 25.

// ExiconSide-straddle Hop JumpsThis is a side straddle hop beginning in a squat with a jump all in one motion. best done in cadence. Start in Chair position with your hands by your side. One is a jump to split legs with hands and arms up (like the top of the side straddle hop but you are in the air). Two is the landing, back to where you started with a legs together squat (chair position), three is another jump, four is another squat. If you can get to 15 IC then you're killin it.

// ExiconSide-straddle HopsWhat your kids call a Jumping Jack.

// ExiconSide-straddle SquatsThis is a side straddle hop while in chair position. Begin in Chair position (a squat with your legs together) and arms to your side. Jump to the squat position with your legs apart and raise your hands up like a side straddle hop while in a squat.

// ExiconSinglet Merkin6-count merkin. 4 counts are a Makhtar N'diaye. The other 2 are a standard merkin.

// ExiconSix Minutes Of Mary aka 6MOMAn abdominal #Routine of no specific composition as long as it promotes #TBQ. 'Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.

// ExiconSix Minutes of UncleA 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.

// ExiconSix Pack1 pull-up, 5 merkins (11's style but with 6's). Once at 5 pull-ups 1 merkin, go back down to 1 pull-up, 5 merkins.

// ExiconSixty Second Arm Circles aka SSACsStart in T Plank (left arm up) 15 IC roll to back for LBCs 15 IC roll to T Plank(right arm up) 15 IC roll to back for merkin 15 IC More than 60 seconds but catchy name

// ExiconSketch, TheStart face down raised up on hands and feet with knees bent. Pick up opposite hand and foot and pass foot under your body and through until you can touch your butt to the ground then back to where you started. That's 'one'. Repeat on other side.

// ExiconSkull CrushersA tricep exercise performed lying on your back. Hold the coupon above your chest with arms extended, bend at the elbows to lower the coupon toward your forehead, then extend back up.

// ExiconSlaughter Starter20 burpees OYO in the AO parking lot before any other exercises or running is completed.

// ExiconSleep Walkers 1233 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.

// ExiconSleeping BunnyMurder Bunny exercise performed in a ZigZag route. Murder Bunny out "X" distance set by Q, rotate body and cindy 45 degrees, Murder Bunny out "X" distance set by Q, rotate body and Cindy opposite 45 degrees. Rinse and Repeat.

// ExiconSleeping HillbilliesLay 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.

// ExiconSlinkyModified bear crawl. In bear crawl position, extend arms out, then pull legs in. Keep legs straight. Do not extend all the way out as in an Inch Worm.

// ExiconSluggerRun DMC's: Run a series of laps around the Q as designated. 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.

// ExiconSmurf JacksSquatted jumping jacks.

// ExiconSnapshotGrab 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...

// ExiconSneaky GorillaFacing 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.

// ExiconSnowflake PlankA 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.

// ExiconSnowman ShuffleMosey between pain stations 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.

// ExiconSnuffyNamed in honor of our dear Snuffalofagus. While performing a Chinook, the Pax will also simultaneously perform a standing Pickle Pounder.

// ExiconSolo TeshWhile standing, begin with the bell in the clean position. Single-arm overhead press the kettlebell and hold for 10 seconds. Return kettlebell to clean position and hold for another 10 seconds. As many reps as desired: repeat with other arm.

// ExiconSpartanPAX 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 10x30 = 300 Merks. PAX will be nursing home walking for several days.

// ExiconSpeed Humpers60 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.

// ExiconSphinx MerkinStart 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.

// ExiconSpiced Rum SquatRaise one leg and place on a surface 18-24 inches off the ground, think Captain Morgan stance; then perform a squat. Your 6 should touch your raised leg heel for maximum impact. Alternate between left and right leg being raised. Benches and Picnic Table Seats work very well.

// ExiconSpiderman CrawlSimilar to Peter Parkers and a bear crawl combination. It's a low crawl similar to the way Spiderman climbs a wall.

// ExiconSpiderman MerkinStarting 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.

// ExiconSprinklerExtend 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.

// ExiconSquat PotatoHot 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.

// ExiconSquat ThrustBegin 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.

// ExiconSquat Walking RocketteStart 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.

// ExiconSquatsA fundamental lower-body exercise. Feet shoulder-width apart, send hips back and down until thighs are parallel to the ground, then stand.

// ExiconSquerkinTwo 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 performs one squat using the body weight of the first mans legs. Begin again for # of reps called by Q.

// ExiconSquirrel Splat= military, hand-release merkin + frogger military, hand-release merkin: 1. down 2. arms in cross with chest on ground 3. up frogger 1. Plank in arms outstretched position 2. Jump both legs outside hands 3. Jump back to plank.

// ExiconSSHA 4-count jumping jack.

// ExiconStagger MerkinsMerkins but with one arm positioned up and away from the body while the other hand is in its regular position.

// ExiconStairBarrowsWheelbarrow 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.

// ExiconStairway to SevenObvious 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.

// ExiconStar Jack BurpeeA burpee variation that includes a StarJack instead of the jump at the end. The StarJack is performed by jumping and raising your arms and legs out to your sides, so your body forms an 'X' in mid-air.

// ExiconStarfish CrunchThe PAX lay spread eagle on their backs, feet just above ground. On count of 1, the PAX crunch at the core bringing the left leg and right arm together, On 2, return to start. On 3, crunch bringing the right leg and left arm together, on 4, return to start. Rinse and repeat many, many times.

// ExiconSteel BladesThe evil twin of Blades of Steel - Laying flat on your back, push your upper body up using your elbows. If you are super BA, you push you six off the ground so you are in a reverse plank on your heels and elbows.

// ExiconStep into the CirclePerformed 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...

// ExiconStep UpsLeg strength on bench.

// ExiconSteve EarleStarting position is standing w/hands behind your head. In four-count cadence, perform Copperhead Squat with a Hillbilly thrown in on the 4th count of the cadence.

// ExiconStink B.O.M.B.S.B.O.M.B.S. x 2 on reps + use a spoke layout. Set 5 cones out surrounding the Shovel Flag. Pax #1 starts the B.O.M.B.S. reps at the first cone while pax #2 goes to the Shovel Flag to do exercise chosen by the Q (for example 50 curls or 50 LBC's). Pax #2 then swaps with Pax #1. Work at same spoke until all reps are completed. Then move to next spoke. Q can change center exercise with each move to next spoke. B.O.M.B.S = 100 Burpees, 200 Over Head Presses, 300 Merkins, 400 Big Boy Sit-ups, 500...

// ExiconStirkinSteps ups, one each leg, then irkin using same surface as used for the stepups

// ExiconStump HuggersStart out in the bear crawl position hold in a plank. Come down to elbow (plank) on left arm then right, then up to hands.

// ExiconSugar Bear CrawlsModified bear crawl. In bear crawl position, legs stay straight and bounce side to side and propel the body forward.

// ExiconSuicide LadderA 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.

// ExiconSuicide SquatsStart in normal starting squat position, squat, ~50% of regular squat, then back to normal starting position. Then go to full perpendicular regular proper squat, then back to normal vertical position, then finally go to full deep ankle squat before returning to vertical starting position. Q typically leads this exercise in a cadence of 1, 2, 3, or baby, regular, deep after which PAX reply with the rep count. Great towards the end of a warm-up to transition into the meat of the beatdown.

// ExiconSuicidesA series of short sprints to increasing distances and back.

// ExiconSumo SquatA squat with a wider-than-shoulder stance and toes pointed outward. Targets the inner thighs and glutes more than a standard squat.

// ExiconSuper 21Super 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.).

// ExiconSupermanA prone exercise where you simultaneously lift arms and legs off the ground, engaging the lower back and glutes. Looks like Superman flying.

// ExiconSuperman MerkinPlank 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.

// ExiconSuperman 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 elicit maximum mumble chatter.

// ExiconSupinesA sit-up performed from lying flat on your back with your knees flat on the ground. Sit up until you touch your toes.

// ExiconSurfeesThis name has been submitted twice: 1) Burpees in the surf, or 2) Similar to a burpee, but you jump up into the surf position with the majority of your weight on your back foot.

// ExiconSurfer MerkinPerform a 360-degree jump, then go down for a merkin, pop back up, and repeat.

// ExiconSurftanamoSimilar to Guantanamo, but performed in a straight line along the surf, incorporating the ocean.

// ExiconSuzanne SomersOde to the "Thigh Master" infomercial from everyone's favorite girl on Three's Company : Perform a regular squat but point your toes outward. This is a great exercise for the inner thigh. Ensure good form by keeping your stance wide, weight on your heels, and your back straight. Additionally, for a related exercise: All PAX circle up and get on their six. Lay on your right side with your right arm extended above your head. Bend your knees to bring your feet towards your rear with your heels in...

// ExiconSweat AngelsOn your six, perform a double dolly (arms and legs 6 inches off the ground) as if making a snow angel.

// ExiconSwerkinsPushup with feet in in a playground swing. As you complete the pushup, bring your knees into your chest and back out.

// ExiconSwingset OrangutansJump up and grab the top of the swingset sideways, then walk hand over hand to the other end.

// ExiconSwirleyOne PAX holds the other's legs while they perform push-ups in a handstand position (as if receiving a swirly).

// LexiconT-CEPSCousin of the TCLAP. A form of praise given by flexing one's biCEPS three times in rapid succession to congratulate a Pax when a particularly difficult feat of strength/endurance has been crushed...

// LexiconT-ClapsA form of digital or verbal 'praise' or 'thanks' given to a PAX member.

// LexiconT500Short for Third-500.

// LexiconTAGRecognition of the emblazonment of the F3 Logo or F3 Wisdom.

// LexiconTAPShort for Thoughts And Prayers.

// LexiconTAPERTrailing off the intensity of one's Workout schedule in anticipation of a CSAUP.

// LexiconTARGETINGInitiating Missionality in others. (Q2.7)

// LexiconTASKAn action performed.

// LexiconTBOTSThe Brotherhood Of (the) Travelling Sarong.

// LexiconTBQShort for Total Bowel Quiver.

// LexiconTBYCShort for The Best You Can.

// LexiconTCLAPSShort for Triple Claps.

// LexiconTEAMA Proximate combination of two or more people formed to perform a specific Mission for the benefit of a Community, an Organization or both.

// LexiconTEAM (acronym)The Team Development Process: Trust, Equipping, Accountability and Missionality.

// LexiconTEAM DEVELOPMENTThe formation and deployment of a Dynamic Team. (Q4.6).

// LexiconTEAMWORKCombined action that is efficient and potent.

// LexiconTEN THOUSAND HOURSThe amount of time a person must spend performing a skill to become Competent. Abbr: 10KH.

// LexiconTENTPOLEThe smallish Leadership group that acts as the Governance of a Lizard.

// LexiconTHAT SOMEBODYA HIM who doesn't wait for somebody else to do something or grumble when somebody else makes him do something, because he IS That Somebody who is already doing something.

// LexiconThe 'Bolt'When a PAX member has to leave the workout early to get to work or home.

// LexiconThe 'Circle' FormationArranging the PAX in a circle for Warm-a-rama or COT.

// LexiconThe 'Dora' FormatA classic F3 partner workout structure.

// LexiconThe 'Founders'David Redding and Tim Whitmire, the two men who started F3 in 2011.

// LexiconThe 'Ghost' QWhat to do if the scheduled Q doesn't show up.

// LexiconThe 'Indian Run'A group run where the last man sprints to the front.

// LexiconThe 'Ladder'A workout structure where reps increase or decrease each set.

// LexiconThe 'Six' ProtectorDesignating a man to stay with the last runner.

// LexiconThe 'Weasel Shaker' AssistWorking with the regional admin for big events.

// LexiconThe 'Why'Sharing a brief leadership or personal thought during the workout.

// LexiconThe 43 FeetThe symbolic distance from a man's bed to the Gloom; the hardest distance to travel.

// LexiconThe 6th ManA ritual during COT where the PAX listen to the story of a specific man.

// LexiconThe BackblastThe written report of the workout posted to the digital locker room (Slack/Website).

// LexiconTHE BEST YOU CANWhat a HIM does, gives and asks for from other people. Abbr: TBYC.

// LexiconThe Book of F3The foundational texts and essays written by the founders (Dredd and Dark Helmet).

// LexiconThe DisclaimerThe mandatory statement given at the start of every workout to establish safety and limit liability.

// LexiconThe Disclaimer (FNG Focus)A modified disclaimer that specifically welcomes and guides a new guy.

// LexiconThe Final Prayer/WordThe very last words spoken at the AO.

// LexiconThe Five Core PrinciplesThe foundational non-negotiables that define every F3 workout.

// LexiconThe GloomThe pre-dawn hours where the most important work of F3 happens.

// LexiconThe InterrogationThe process during Name-a-rama where the PAX ask the FNG questions.

// LexiconTHE IRON PROJECTF3's Leadership School. Abbr: TIP.

// LexiconThe JesterThe man who uses humor and 'mumble chatter' to keep the PAX spirits high during the suck.

// LexiconThe M and 2.0sThe prioritization of a man's wife (M) and children (2.0s).

// LexiconThe Mission of F3The stated goal of the organization: 'To plant, grow, and serve small workout groups for the men...'

// LexiconThe MoleskinThe commentary section of a Backblast where the Q shares thoughts on the PAX.

// LexiconThe MurphA famous workout consisting of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run.

// LexiconThe OyoPerforming a set of exercises at your own pace rather than in cadence.

// LexiconThe PhalanxThe ancient Greek battle formation that represents the strength of the 'Shield Lock.'

// LexiconThe PitA common nickname for an AO that features a literal pit or low-lying area.

// LexiconThe Q-SheetThe calendar where men sign up to lead future workouts.

// LexiconThe Red CarpetThe specific, intentional way we welcome a New Guy (FNG) to his first workout.

// LexiconTHE RUCKERSHIP NETWORKThe affiliation of Groups and PAX who Accelerate their Fitness and Fellowship through Ruckership. Abbr: TRN.

// LexiconThe ShieldThe bond between a small group of men (usually 2-4) who hold each other accountable.

// LexiconThe Shovel FlagThe rallying point for the PAX; it represents the presence and identity of the AO.

// LexiconThe Shovel Flag PlantThe act of placing the flag at the AO to signify the start of the Gloom.

// LexiconThe SixThe man who is currently in last place during a run or exercise.

// LexiconThe Soul of F3The intangible 'X-factor' that makes F3 different from any other group.

// LexiconThe StandardThe commitment to post regularly — typically three or more times per week. Holding the Standard means showing up consistently regardless of weather, mood, or schedule.

// LexiconThe StarfishA decentralized leader who leads by influence rather than by rank.

// LexiconThe Starfish and the SpiderThe F3 organizational model where there is no 'central' boss; every man is a leader.

// LexiconThe ThangThe 'meat' of the workout where the primary intensity and goals are achieved.

// LexiconThe Three FsThe three pillars of F3: Fitness, Fellowship, and Faith.

// LexiconTHIRDThe place in line behind his Creator and Community where a Virtuous Leader places himself.

// LexiconThird FThe faith component of F3—the 'dynamite' that gives men purpose.

// LexiconTHIRD-500The ages of 40-60 (roughly) when a man will win or lose the race set out for him based upon whether or not he has continued to Accelerate through the first half of his life. Abbr: T500.

// LexiconTHIRD-FFaith. AKA: 3F.

// LexiconTHOUGHTS AND PRAYERSAn expression of love and Faith-inspired empathy for a fellow human being. Abbr: TAP.

// LexiconTIPShort for The Iron Project.

// LexiconTOXICA Member whose Mission is misaligned with that of their Group.

// LexiconTPGShort for Train Past Game.

// LexiconTRAIN PAST GAMEWorking to a higher standard in preparation for an Event than the Event will require. Abbr: TPG.

// LexiconTRAP HOUSE PIONEERA guy who lives in a bad neighborhood to prove a point.

// LexiconTRILLA something that is true + real.

// LexiconTRIPLE CLAPSThree short explosive claps, executed in sincere admiration for someone or something. Usually performed Emotionally. Abbr: TClaps.

// LexiconTRNShort for The Ruckership Network.

// LexiconTRUEBADOURA PAX who travels to other Workouts spread the Truth.

// LexiconTRUSTReliance between Team Members. (Q3.3).

// LexiconTRUTHA transcendent fundamental or spiritual reality.

// LexiconTRUTH NUGGETA smallish chunk of Truth baked into a breading of humor, exaggeration and/or innuendo to make it palatable, interesting and/or memorable.

// LexiconTURKEY PUNCHTo provide a spiritual or emotional catylist to another PAX through positive Influence.

// LexiconTWELVEThe leading edge of a Team's Movement.

// ExiconT-BombStart 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 4) Feet together and back under your 6 That is one rep. Don't let your 6 touch the ground!

// ExiconT-MerkinMerkin with rotation.

// ExiconTabataAn interval-style workout focusing on maximum intensity followed by brief rest.

// ExiconTammy WynetteTammy Wynette's country song hit "Stand By Your Man" inspires this exercise. Starting Position: PAX 1 assumes the merkin plank while PAX 2 stands beside "his man." Exercise: PAX 1 performs merkins in sync with PAX 2, who does deep squats. Complete 10 reps either by Q call or on their own. At multiples of 10, partners switch, alternating between merkins and squats. For example: 1, 2, 3â€¦10 (switch) 11, 12, 13â€¦20 (switch) 21, 22, 23â€¦30 (switch) Continue until reaching 200 reps, with 100...

// ExiconTempo MerkinRegular Merkin, in cadence, with a 3-count down and a 1-count up.

// ExiconTennessee IditarodLike the Iditarod race but without snow, huskies, or sleds. Wrap a climbing rope around PAX One's waist. PAX Two holds the rope, like reins, behind PAX One. PAX Two provides resistance while PAX One pulls "the sled." This works best with an AYG sprint and maximum resistance.

// ExiconTennessee Rocking ChairPerformed in 4 count cadence. Start in standing position with arm straight out in front. Count 1, bending only at the waist, touch toes. Count 2, bending only at the knees, drop to a squat position. This should rotate your torso back to vertical and arms horizontal. Count 3, straighten the knees, returning to toe-touch position. Count 4, return to starting position

// ExiconThe '11s' (Prescriptive Example)A detailed look at how a Q would execute an 11s beatdown.

// ExiconThe 'Dora 1-2-3' (Prescriptive Example)A detailed look at how a Q would execute a Dora beatdown.

// ExiconThe 'Four Corners' (Prescriptive Example)A detailed look at how a Q would execute a Four Corners beatdown.

// ExiconThe B.O.M.B.SAn acronym-based workout where the PAX accumulate reps for five specific exercises.

// ExiconThe Bear Crawl MileA grueling transport workout where the PAX must cover a large distance on all fours.

// ExiconThe Bruce and the CaitThis is a simple Merkin that incorporates elements of balance and core strength. For "The Bruce," start in a regular Merkin position with one leg crossed over the other at the ankle. When you come back up from the Merkin, switch legs. "The Cait" is very similar, but you switch legs at the bottom of the Merkin, not the top.

// ExiconThe ButkusThe exercise is named after Rocky's dog and resembles the rapid toe tapping Rocky Balboa exercise at curbside. Use the curb as a step and alternate stepping as quickly as possible for one minute, then rest for one minute. Continue this pattern for another minute. Complete the sequence in THREE ROUNDS, hopefully without a TKO.

// ExiconThe ChinookOverhead arm circles performed so you resemble the motion of a Chinook helicopter.

// ExiconThe CooperRun one lap around the track. Then perform 10 burpees, 10 squats, and 10 merkins. Run another lap, then do 9 burpees, 9 squats, and 9 merkins. Continue this pattern, counting down to 1. It gets pretty brutal when you reach around 5.

// ExiconThe CycleFrom home plate, bear crawl to 1st base, do 3 burpees, then bear crawl back to home plate. From home plate, bear crawl around the bases to 2nd base, do 6 burpees, then bear crawl back to home plate. From home plate, bear crawl around the bases to 3rd base, do 9 burpees, then bear crawl back to home plate. From home plate, bear crawl around the bases back to home plate.

// ExiconThe Dab10 burpees per minute for 5 minutes, then run 1/4 mile. Repeat this cycle 4 times.

// ExiconThe Dirty Dogis a leg and core exercise. It is performed by being on all fours and executed one leg at a time. From the starting position the leg is raised to be parallel to the ground and then brought back to the start position. Proper form requires the leg to be fully parallel to the ground before returning to the starting position. The exercise is done one leg at a time. Pro Tip: the opposite leg can be moved to be more centered under your body to better support your weight and balance.

// ExiconThe DonatelloTo end a workout with suicides on a long set of stairs (e.g., Snake Pit's Big Boy Stairs, which has 83 stairs and 7 landings).

// ExiconThe ElwoodLike High Knees or Chopping Feet, but keep your arms in sync and symmetrical with your feet. When your right hand and right knee are up, your left hand and left knee are down, and vice versa. The PAX can settle into a steady driving quarter-note 4/4 rhythm with this. It's a great way to bring in the six while keeping heart rates elevated.

// ExiconThe Grateful Dead (aka Dancing Bear)Basically, it's a plank-o-rama with a bit of added silliness. Start with 5 Merkins. Rotate 360Â° in place to the left, raising your left arm, then right arm, and so on. Do 5 Werkins. Rotate 360Â° in place to the right, raising your left arm, then right arm, and so on. Next, perform 5 Diamond Merkins. While in place, lift your left arm and leg up, then quickly swap to your right arm and leg up. Continue this back and forth as quickly as you can, making sure to fully extend each limb. Now you...

// ExiconThe GrossThe beauty of this workout is that you can adjust the intensity based on the level of pain you want to inflict. Pick 12 exercises and perform 12 reps of each. That's 12x12=144, which is known as a Gross. This workout was first done by Barry Manilow and YHC to showcase the exercises we hate the most, all in one session. It's guaranteed to generate fantastic mumble chatter.

// ExiconThe HightowerAs the Nation knows, F3 Grand Strand lost Jacob "Hightower" Hancher this past weekend while he was serving as a Myrtle Beach Police Officer. End of Watch: 10/03/20. We honored him with a full workout, and this is a part of it, based on a very fitting Bible verse: Matthew 5:9 - "Blessed are the peacemakers, for they will be called children of God." Here are the 5 exercises, each done for 9 reps: Burpees Bodybuilders (a burpee with a plank jack) Triple Merkin Burpees (a burpee with 3 hand-release...

// ExiconThe HodorInspired by Hodor from Game of Thrones and his sole 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 into a triceps extension, squat again, stand, and rotate the block back in front. That's 1 rep. Repeat for 30 reps, followed by 1 lap around a 1/4 mile trackâ€”carrying the block.

// ExiconThe Jeffrey LeonardDone either on a baseball diamond or with cones set up like bases. PAX lines up single file at home plate and proceeds to sprint out a single, double, triple and home run with a jog back to home in between each sprint. Can be done as a quick warm up or dragged out to 1 single, 2 doubles, three triples and 4 home runs (done with flaps down of course).

// ExiconThe Lion KingStart with a coupon held tightly to your chest. Move into a low squat position, lowering the coupon between your knees. As you come up out of the squat, raise the coupon high above your head, thrusting it upward so that it becomes weightless for a fraction of a second. Think of Simba being presented in The Lion King .

// ExiconThe MurphA specific 'Hero' workout performed annually to honor fallen SEAL Lt. Michael Murphy.

// ExiconThe Sheldon CooperSame as the Cooper just add big boy sit ups. Cooper = Run one lap around the track. Then perform 10 burpees, 10 squats, and 10 merkins. Run another lap, then do 9 burpees, 9 squats, and 9 merkins. Continue this pattern, counting down to 1.

// ExiconThe SwimmerUsing a brick in each hand, the PAX performs the freestyle stroke.

// ExiconThe W.A.S.H.Werkins (50, preferably hand-release), American Hammers (100), Step-Ups (150), and Hip Thrusts (200). Perform these exercises either OYO (on your own) or in pairs. If done in pairs, one partner runsâ€”either laps or designated sprintsâ€”while the other completes the exercise. Switch as needed until all exercises are completed.

// ExiconThe WolverineA big-boy burpee fit for a superhero: From a standing position, drop to plank, do one merkin, tuck your left knee to your chest, do another merkin, tuck your right knee to your chest, perform one more merkin, then stand, jump, and do an overhead clap. That's one rep. Rinse and repeat.

// ExiconTheresaThe runner's version of Mary, primarily consisting of stretching exercises led by the Q to promote optimal recovery and prevent injury after some intense street pounding.

// ExiconThigh MasterStarting position: Begin in a forward lunge with knees slightly bent. Perform the standard lunge movement by bending the back knee until it touches the ground, then return to the starting position. This is done in cadence: count 1 down, 2 up, 3 down, 4 up equals 1 rep. Continue for the set number of reps on the same leg, then switch legs and repeat. The exercise can be performed slowly (with the knee reaching the ground) or quickly, ultimately resulting in an intense "burn" in the thighs.

// ExiconThree AmigosThree members of the PAX assume the air chair position, standing back-to-back-to-back and leaning on each other. Hold this position as you would with wall sits. You can either drop lower and hold or begin to walk as a group in the direction of your choosing. If the group fails to reach the destination, all three must do 10 burpees.

// ExiconThunderstruckThe Q plays "Thunderstruck" by AC/DC. PAX complete one standard merkin for every "thunder!" heard in the song and hold a plank during the rest of the song. It's an awesome way to end a workout and ensure any remaining energy is fully burned away.

// ExiconTie FightersPerform Baby Arm Circles (BAC) while in a lunge position. Do forward BACs with the right leg forward, and backward BACs with the left leg forward to balance the Force. This makes for a good warm-up routine.

// ExiconTony Hawk BurpeeA normal burpee but when you jump, do a 360 degree spin in the air each time.

// ExiconTooth FairyWith your feet at the bottom of a staircase (or other steep incline) and your hands on the 3rd or 4th step (depending on PAX height and step size), perform an incline Merkin. At the end of each Merkin, do a small hop with your hands and feet to the next steps (e.g., moving from steps 0 & 3 to steps 1 & 4). The longer the staircase, the better the burn. The name comes from PAX saying, "If you don't do this right, you might lose your teeth," and because the hop resembles a fairy-like movement.

// ExiconTop GunPerform 10 reps each of 5 standing coupon exercises (e.g., Curls, Rows, Deadlifts, Overhead Press, Squats, Lunges) for 10 minutes. Repeat the 5 coupon exercises throughout the entire 10 minutes. Every minute on the minute, the Danger Zone occurs: PAX drop their coupons and perform 3 Burpees, then pick up where they left off with the coupon exercises. To increase the challenge, extend the time, increase the number of Burpees, or raise the reps of the exercises. Acapella versions of Kenny...

// ExiconTortoise and the Hare B.O.M.B.S.Buddy up with one rucksack per pair. Partner #1 puts on the rucksack and starts walking. Partner #2 performs the first exercise on the list and then chases down Partner #1. When Partner #2 catches up, they swap: Partner #2 takes the rucksack while Partner #1 does the same exercise. Repeat until each partner has completed all exercises 5 times. 5 Burpees (50 per pair) 10 Outlaws (100 per pair) 15 Merkins (150 per pair) 20 Big Boy Sit-ups (200 per pair) 25 Squats (250 per pair)

// ExiconTour de HumpersPAX run around a neighborhood where multiple F3 members live (preferably more than three). At every stop sign, perform a combination of three exercises with the following counts: 10, 20, and 30 (e.g., 10 Merkins, 20 Carolina Dry-Docks, 30 Squats). When passing by a house where an F3 member lives, everyone stops in front of their house and performs 25 Monkey Humpers. This works best if the house has a Ring Doorbell. Invented by Aquaman to prevent fartsacking in an F3-heavy neighborhood in...

// ExiconToy SoldiersA walking or stationary exercise where you kick one leg straight up while reaching the opposite hand toward the toe. Stretches the hamstrings and warms up the posterior chain.

// ExiconTravolta MerkinsPicture Saturday Night Fever while doing Merkins. Start in plank position. The sequence is as follows: 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"

// ExiconTravoltasIn the standard right/left arm-up plank position, lower the raised arm and reach as far as possible underneath and behind your body, then return it to the starting position. Think of the Stayin' Alive move in the side plank position. Extra credit for using a pointed finger.

// ExiconTriple CheckA three-man rotation workout where one man is the 'timer' and two are working.

// ExiconTriple NickelFind a hill. Start at the bottom, run to the top, and complete 5 reps of the called exercise. Run back to the bottom and complete 5 reps of the same exercise. This is known as a Triple Nickel (5/5/5). It can also be done on a flat surface with a launch point and a target point.

// ExiconTriple Pump Squat JumpsPerform a squat, then rise into a calf raise. Lower back down into the squat position, then come up halfway before returning to the squat position again. Finally, jump up to complete a squat jump.

// ExiconTunnel of LoveWhile PAX are planking side by side, one by one, someone crawls under the tunnel formed by the planking PAX. This exercise is best done with a ruck on, in the snow, or anywhere there is accumulated mud.

// ExiconTurk n BurpA combination move of a Turkish Get Up and a Burpee: Perform a Turkish Get Up, then flip forward into the squat thrust of the Burpee. Follow with a push-up, complete the Burpee with a jump, and come back down to the ground to start your next rep with the Turkish Get Up. You really need to see it and find your own rhythm. Be the ball...

// ExiconTurkish Get UpLying on your back, use only one arm and your legs to "get up."

// ExiconTurn and BounceWith your feet slightly wider than shoulder-width apart and arms extended palms up, twist your torso to the left and bounce while keeping your torso twisted. Return to the center for the 4-count; this constitutes ONE. Then, flap-jack and twist your torso to the right, bouncing 1, 2, 3, and return to the center for the 4-count; this constitutes TWO.

// ExiconTwerkinStart in the Downward Dog position, with your butt high in the air. Lower your butt slightly and rotate forward while performing the downward half of a Merkin, lowering your head and chest just above the ground as if going under a fence. Continue forward into the Upward Dog position, with your head up and arms extended for the upward half of the Merkin, hands slightly behind your shoulders and chest forward. Return to the starting position by lowering your head and chest, bending your arms, and...

// ExiconTwin Tower of TrustEach PAX member will hold a brick in each hand, facing another PAX member (for example, with 20 guys total, 10 line up facing each other about 3-4 feet apart). When the Q calls the exercise, they will hold the bricks straight out at eye level, with no touching of bricks or partners' bricks. The person on the end will bear crawl under everyone holding the bricks (this is where the trust comes in). When they reach the end, they will pick a side and hold their bricks up. The next person then goes,...

// ExiconTwinkle ToesThis exercise is an Al Gore (holding a squat with your arms and hands extended in front of you) while performing calf raises. It was originally created by F3 Knoxville's Anchorman and is heavily used in F3 Knoxville JUCO.

// LexiconUAShort for Unexcused Absence.

// LexiconUBUProclamation of one's acceptance of another man's choices.

// LexiconULPShort for Ultimate Life Problem.

// LexiconULTIMATE LIFE PROBLEM. The Problem each person was uniquely born to solve. Abbr: ULP.

// LexiconULTIMATE PURPOSEMovement toward the Solution to a HIM's ULP.

// LexiconUNEXCUSED ABSENCEA man's unmitigated failure to Post to a Workout or other Event for which he HC'd. Abbr: UA.

// ExiconUHaulBegin in a standing position, holding a kettlebell or coupon with both hands at chest level. The exercise is performed in cadence with the following movements: Count 1, chest press straight out (parallel to the ground). Count 2, return the kettlebell to the chest. Count 3, perform an incline chest press at a 45-degree upward angle. Count 4, return the kettlebell to the chest.

// ExiconUltimate FootballPlayed like Ultimate Frisbee but with a football. The scoring team calls out an exercise for the entire PAX, but the "losing" team has to do double the amount. For example, if the exercise is "10 burpees," the scoring team does 10 burpees, while the losing team does 20 burpees. If one team scores three times in a row, that team has to run a lap around the field in addition to their exercises. Play for an hour, usually around the holidays.

// ExiconUltimate FrisburpeeThis game is similar to ultimate frisbee but includes penalty burpees. On the 1st turnover, all PAX do 5 burpees. On the 2nd turnover, it's 4 burpees; on the 3rd, 3 burpees; on the 4th turnover, 2 burpees; and on the 5th turnover, 1 burpee. If neither team has scored, the remainder of the point is played like regular ultimate frisbee. The burpee count resets after each point. You do not have to wait for all PAX to finish their burpees before beginning play (i.e., it is advantageous to finish...

// ExiconUnderdogA supine pull-up is performed while hanging below a swing. Lying horizontally on the ground with your arms extended and hanging below the swing, lift your chest up toward the swing (a supine pull-up). This exercise can also be performed on a fence, bench, bars, or similar structures.

// ExiconUp downsChop your feet or do high knees. On the Q's signal, drop your chest to the ground and bounce back up, then resume chopping your feet or doing high knees.

// ExiconUp Straddle HopSide Straddle Hops performed using one leg. It's suggested to do 25-30 reps on each leg in cadence. I recently tore my calf and have been on injury reserve (IR) for a bit. Not wanting to miss our monthly convergence, I grabbed my kettlebell to use when the PAX were doing exercises I couldn't participate in and headed out to the beatdown. We circled up, and the first exercise called was SSH. Not wanting to put pressure on my torn calf, I started hopping on one leg in cadence while still doing...

// ExiconUpper DeckerBest used with sturdy picnic table or stairs. PAX will step up to the tabletop (two steps) when on top perform one air squat and step down. In reference to the movie MaGruber

// ExiconUpright RowGrab a rock, concrete block (coupon), log, kettle bell, or a small 2.0. Use a close overhand grip at waist level and lift the object up to your chin. (Thanks to Clark in NoCo.)

// ExiconUptown 50There are 10 cones with the following exercises written on them: Burpee Broad Jump, Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur (Run Backwards), AYG (Sprint), and Bear Crawl. The cones are placed at the end zone and at the 50-yard line. PAX partner up and line up on the goal line. Start by doing 10 burpees, then travel to the 50-yard line using the method indicated on the first cone. Once you reach the 50-yard line, do 10 burpees...

// LexiconVAPEAcronym for the four F3 Leadership Skills: Vision, Articulation, Persuasion and Exhortation.

// LexiconVIRGIN-QA man's first Q of an F3 Workout. Abbr: VQ.

// LexiconVIRTUEA Standard of moral excellence.

// LexiconVIRTUE CREDITSThe Goo-based idea that a man can offset the damage he does to his Group with self-defined acts of Virtue.

// LexiconVIRTUOUS LEADERAn Effective Leader who also possesses the Leadership Virtues. (Q3.2).

// LexiconVirtuous LeadershipLeadership that is based on character, habit, and service to others.

// LexiconVISIONRecognizing Advantage and the Movement required to acheive it. (Q3.4).

// LexiconVolume and CommandUsing a loud, clear voice to project commands over the mumble chatter.

// LexiconVQA PAX member's first time leading a workout as the Q.

// LexiconVQ (Virgin Q)A PAX member's first time leading a workout.

// ExiconV-Up Roll UpPerformed in a 4-count cadence, this exercise is best known from P90X's Ab Ripper. Start by lying flat with your arms extended above your head. Perform a full sit-up and touch your toes. As you return to the starting position, when your mid-back touches the ground, begin to raise your legs to a 45-degree angle and hold them there. Then, crunch up and touch your toes while keeping your legs in position.

// ExiconVacuum CleanersPartner work is done in the wheelbarrow position, ideally in a parking lot or a lined field. Starting at the first line, wheelbarrow to the second line and perform five Derkins. Reverse the wheelbarrow back to the first line for one rep. Flapjack after the agreed-upon number of reps have been completed.

// ExiconVan GoghdaThink of lying down like Abe Vigoda. On your back with your legs spread, sit up while reaching as high as possible with one hand. Once you reach the peak, lower your hand forward and cross over to touch the opposite foot, then reverse the motion back down. Flip to the other side and repeat. For a harder variation, cross your legs.

// ExiconVertigosRun across a field or any stretch of road or earth, but with each step, rotate so that you are constantly spinning as you move forward (clockwise or counter-clockwise, your choice). If this doesn't make you dizzy, then not much will.

// ExiconVicious circleThe PAX travel single-file around the bases of a baseball field. The last man (or last 2 men in larger groups) peels off, runs to the pitcher's mound, performs 5 of an exercise, and then rejoins the PAX at the front. Repeat this for all PAX. Change the mode of travel and the exercises accordingly. For example: PAX bear crawl around the bases. The last man moseys to the pitcher's mound for 5 Merkins and then returns to the front of the PAX. Or, PAX lunge walk around the bases. The last man...

// LexiconWAR BABYThe youngest man at an Event.

// LexiconWAR DADDYThe oldest man at an Event.

// LexiconWarm-a-ramaThe first 5-10 minutes of a workout designed to get the heart rate up and muscles warm.

// LexiconWAS-NOWA story of change through IMPACT. There I WAS, then this happened, and here I am NOW.

// LexiconWAYPOINTA stepping stone on the path to Advantage.

// LexiconWBDShort for Wierdest Backblast of the Day.

// LexiconWeasel ShakerThe administrative leader of a Region who handles the 'nuts and bolts.'

// LexiconWEINKEA written list of the Exercises a Q intends to call at a Workout.

// LexiconWHAT-WHATThe two questions of Faith: WHAT happens when I die? WHAT does that mean about the way I should live?

// LexiconWhetstoneThe official F3 mentorship program where a veteran (Vertical) mentors a newer PAX (Horizontal).

// LexiconWHIPPETA man whose head is abnormally small and/or disturbingly narrow, like a chicklet with a face painted on it. A Whippet with insufficient body fat is often referred to as a Shivering Whippet.

// LexiconWHIRLEY BOYMoving in a totally random manner in lieu of performing the actual exercise called. The PAX performing the WhirleyBoy usually refers to it as modifying. This is usually done by wildly waving arms about or performing high knees while standing still and grunting as if exerting oneself to an extreme. (Did you see the WhirleyBoy in the CoP? Those were some funny looking LBCs!)

// LexiconWHISKEY KNEEA post-weekend affliction leading to a prolonged UA. AKA: Irish Tax.

// LexiconWHISKEY-DICKINGTentative execution of a Task.

// LexiconWHO-DOESThe premise that while no man is fully satisfied by WHO he is, every man DOES exactly what he wants to do.

// LexiconWIBShort for Workout In A Bag.

// LexiconWIERDEST BACKBLAST of the DAYA completely subjective determination by The Nation that a particular Backblast is (well) really wierd (which is a good thing actually). Abbr: WBD.

// LexiconWisdomThe application of leadership principles to real-world situations.

// LexiconWON'T YOU HELPA request for material assistance. Abbr: WYH.

// LexiconWORKOUTAn F3 exercise Event.

// LexiconWORKOUT CARDIGANAny old-mannish and inappropriate piece of gear worn to a Workout by a PAX who should know better.

// LexiconWORKOUT IN A BAGA predetermined set of Exercises done by the PAX at their own pace and without cadence. Abbr: WIB.

// LexiconWY________Won't You (fill in verb here as necessary to make point).

// ExiconWalk Like An EgyptianThe PAX line up single-file, about an arm's length apart. In unison, the entire PAX lunges forward with their right leg and holds the lunge, while the last PAX jailbreaks to the front of the line. The entire PAX then recovers and lunges forward with their left leg and holds the lunge, while the last PAX jailbreaks to the front. This process continues until all PAX have cycled through at least once. To add some extra core work, have the PAX rotate their torso (e.g., rotate the chest right while...

// ExiconWalkerstrongThe PAX circles up and performs 2 minutes of Imperial Walkers, with the last 30 seconds as AMRAP. The exercise is named in honor of Walker Phillips, 2.0 of NailPop in Lexington. A variation of this exercise involves each PAX taking a turn praying aloud with the group while continuing the Imperial Walkers until everyone has prayed.

// ExiconWall ConveyorAll PAX line up against the wall of a building in the Balls to the Wall (BTTW) position. The first PAX at one end of the line drops down from BTTW, runs to the end of the line, and then returns to the BTTW position. The next PAX follows, and this process repeats until the Q says to stop or you run out of wall space.

// ExiconWall WormsStart in the Balls to the Wall (BTTW) position. Inch your way to the left or right by moving your hands on the ground and your feet on the wall. Alternatively, you can inch your hands out and your feet down the wall into a more horizontal position, and then move back up.

// ExiconWalls of JerichoIt's Biblical and it will hurt... just as Joshua was instructed to do. Walls of Jericho (WOJ) is usually performed around a large building. Pick 7 different exercises, complete 7 reps of each, and then run one lap around the building. Repeat this process for 7 laps. For an extra challenge, you can have the PAX shout on the last set to pay homage to the story.

// ExiconWalmart BurpeeThe burpee's discount-store cousin, where the fun is dialed back. Start by dropping into a squat like a normal burpee, but continue all the way down to your back, rolling onto your shoulder blades. Roll forward, and when your feet hit the ground, place your hands in front and jump back into a plank. The rest follows a standard burpee: perform a merkin, a thruster, and then jump with your hands overhead.

// ExiconWar HammerThis exercise is a combination of a World War II sit-up and four American Hammer reps at the top of the sit-up. It is similar to Captain Thor but does not include an ascending count.

// ExiconWater WheelDone in a slow cadence. Stand with feet wide and toes facing forward. (1) Bend the right leg (left leg stays straight) and lean down to touch the right foot. (2) Straighten the right leg to return to the original position. (3) Bend the left leg (right leg stays straight) and lean down to touch the left foot. (4) Straighten the left leg to return to the original position. This exercise is a good complement to Windmills.

// ExiconWave of MerkinsCircle up and get into plank position. The first person does one merkin, then the next person to the right does a merkin, creating a wave effect around the circle. When it reaches the first person again, they perform 2 merkins, and the wave continues. Repeat this pattern all the way up to 10 merkins and then back down. Stay in plank position the entire time.

// ExiconWe're Not WorthyEveryone remembers Wayne and Garth from Wayne's World: "We're not worthy, we're not worthy." With arms extended outward, lower and raise your arms. Okay, okay, it's a front raise. But this is F3! It's extremely effective when mixed with other arm exercises or by adding bricks or concrete blocks.

// ExiconWebbicideA standard suicide but instead of touching each line the pax does an increasing number of merkins at each line. Run to the first line, do one merkin, run back to start, run to next line, do two merkins, and so on until you get to 10. A running form of the Jack Webb usually done on a large parking lot.

// ExiconWeekend at Bernie'sThis 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. At warthog we used bear crawls as well drags where the pax drags the causality by the ankles down the field. Reason for name is because while we were preforming this exercise many pax had flashbacks to scenes in the move where they were moving Bernie around the house.

// ExiconWeezy JeffersonAb exercise performed lying on your back with hands under your bum and legs raised to a 90-degree angle. In cadence, lower your legs quickly toward the ground, stop them 6 inches above the ground without touching, and then move them back up to 90 degrees (like you're "movin' on up" like George & Weezy). This exercise can also be used in place of foot-push-downs during a Guantanamo by pushing the 90-degree legs from the head side. (Thanks to DÃ¶ner Kebab in Richmond.)

// ExiconWelcome PartyInvite PAX to arrive 15 minutes before the workout. Any PAX can "host," promising coffee, donuts, a safe space, etc., but instead, deliver pre-workout pain. For example, do rounds of burpees for 10 minutes, aiming for at least 100. Feel free to add burpee variations if desired. Bring some aggressive music to accompany the burpees.

// ExiconWelsh DragonsStay in the plank position the entire time. Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and tap the back of each shoulder once. Repeat, adding 1 rep to each exercise each timeâ€”bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise, have covered 30-50 feet, or until your arms give outâ€”whichever comes first.

// ExiconWerewolfStart in the downward-facing dog position (high plank), transition to a low plank, then to upward-facing dog, and back to downward-facing dog in one smooth motion. On the return to downward-facing dog, the PAX should push through the shoulders to really feel the burn. It kind of looks like you are going from downward dog to howling at the moon. The first time the Smokehouse men did it, there was a full moon over Batesburg-Leesville.

// ExiconWhamo lunge walksNamed after the toy company Wham-O. 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.

// ExiconWheel of Animal WalkEssentially a Wheel of Merkin with Animal Walks between each stage. Find a parking lot 40-60 yards across, preferably with an incline (the steeper, the better). Begin at the bottom of the incline. Frog Hop across and do 10 merkins with both hands on the curb. Bear Crawl across and do 10 merkins with your left hand on the curb. Duck Walk across and do 10 merkins with your feet on the curb. Crab Walk across and do 10 merkins with your right hand on the curb. (North Augusta PAX LOVE this one.)

// ExiconWheel of MerkinGrab a piece of curb and start in an incline plank position. Perform a set number of reps in each merkin position before rotating to the next. Begin with an incline merkin. Then, rotate 90 degrees clockwise until your body is parallel to the curb, with your left hand and foot on the curb and your right hand and foot off it. Perform a merkin, then rotate another 90 degrees and perform a decline merkin. Rotate 90 degrees again and repeat, this time with your right hand and foot on the curb and...

// ExiconWhen Animals AttackMark off an area (kill zone). All PAX must remain in the area at all times. One PAX (the attacker or "it") starts in one corner, while all the other PAX start in the opposite corner. Assume the bear crawl position and stay there. The attacker begins to chase the other PAX throughout the kill zone (in bear crawl mode). Once contact is made with a PAX ("tag"), the contacted PAX becomes the new attacker, returns to their corner, and the game starts over. Adjust the exercise based on the size of...

// ExiconWide Arm MerkinA merkin (push-up) with hands placed wider than shoulder width. Shifts emphasis to the chest and front deltoids.

// ExiconWilson's WifeInverted military press performed with your feet up on your partner's shoulders. It's essentially a BTTW (handstand) when you don't have a wall.

// ExiconWilt ChamberlainsNamed for Wilt Chamberlain's NBA record 100-point game. Space the cones 100 feet apart, the length of a basketball court. Line up at the first cone, do 100 LBCs, then run to the second cone and do 100 squats. Return to the first cone to do 100 flutter kicks (each leg), and then finish at the second cone with 100 lunges (50 each leg). This is a nice ab and lower body routine.

// ExiconWindmillA standing rotational stretch. Feet wide, arms extended, rotate to touch one hand to the opposite foot while the other arm points to the sky. Opens up the hamstrings, obliques, and thoracic spine.

// ExiconWindshield WipersThis is a 10-count exercise. Start 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. Finally, go back to the middle to end the 10-count. Rinse and repeat.

// ExiconWing NutDone in cadence. Start with sitting on a picnic table with your feet under the bench, lean back to approximately 15 degrees with your back and neck straight. With your fists touching in front of your chest and elbows pointing parallel with your shoulders, rotate your waist so that each elbow touches the tabletop. Complete in a 4-count cadence.

// ExiconWMD3 merkins performed in succession with no break in form. 1 Wide Arm Merkin, 1 Regular Merkin, 1 Diamond Merkin. (aka Worst Merkin Ever)

// ExiconWMD CrawlA Bear Crawl executed by performing 5 Werkins, then crawling 10 steps with hands set out wide, followed by 5 Regular Merkins and crawling 10 steps with hands in a normal position, and finishing with 5 Diamond Merkins and crawling 10 steps with hands set close. Rinse and repeat until the desired distance has been traveled.

// ExiconWojo SquatsNamed after Duke basketball player Steve Wojciechowski, who would slap the floor, these are squats where you slap the pavement at the bottom of each rep, just like an overly energetic Duke basketball player.

// ExiconWojosLateral shuffle with floor slap.

// ExiconWood ChopperGrab a sandbag (for the added instability) or a paver. Start in a crouch, twisted to the left, with the sandbag outside your left shin (1). Swing the sandbag up across your body to the right to a standing press position, with the weight outside your right shoulder (2). Swing back down to the left to the starting position (3). Back up (4). Swing vigorously enough to require deceleration at both the top and bottomâ€”really go for it, as if you were chopping wood. Perform this for a 20-count in...

// ExiconWooly Worm aka Inch Worm.Place your feet on the swing seat while in a plank position. Bring your knees to your chest, pulling the swing with your feet for a suspended reverse crunch (inchworm movement). Introduced at SVU during the Wooly Worm Festival.

// ExiconWorld War I Sit-UpStarting on your six with arms fully extended above your head and legs straight, raise your upper body while keeping your arms straight above your head until you are upright. Then, bring your arms as far forward as possible, trying to touch your toes. Return to the starting position, flat on the ground. (Thanks to Carrier in CLT Metro.)

// ExiconWorld War I Snow Angel(Only to be called in the snow) Perform the same motion as a WW1 sit-up, but when you are in the extended position on your back, make motions to create a snow angel on counts 3 and 4.

// ExiconWorld War II sit-upDone in cadence. Start on your back with knees bent, both arms extended above your head on the ground. On count one, Pax will move arms to bent knees while sitting up. On count two, PAX will return to the starting position with arms extended over the head on the ground. Counts 3 and 4 will repeat the Counts 1 and 2. That is one rep. (Thanks Disney in CLT Metro.)

// ExiconWorst Merkin EverThree merkins performed in succession with no break in form: 1 Wide Arm Merkin, 1 Regular Merkin, and 1 Diamond Merkin = 1 Worst Merkin Ever.

// ExiconWorst Worst Merkin EverThat's right, it can ALWAYS be worse! Done in cadence: start with a Crucible Merkin on 1, a Wercan on 2, a regular Merkin on 3, and a Diamond Merkin on 4. Do ten of these, and you'll agree it's the worst of the worst.

// ExiconWounded Bear CrawlUsing a curb, crawl along it with one arm and one leg on the curb and the other arm and leg on the asphalt or concrete next to it. You'll feel like a wounded animal.

// ExiconX-Cross Sit-upPerformed in slow cadence. Starting position: Lie on your back with your legs and arms extended in an 'X' position. On count 1, simultaneously lift your left leg and right arm to meet above your core, keeping both as straight as possible while touching your right hand to your left leg. Return to the starting 'X' position. On count 2, switch to lifting your right leg and left arm, again keeping both as straight as possible while touching your left hand to your right leg above your core. Return...

// ExiconX-FactorStart on your back with your arms and legs spread out to resemble an X. Start the move with a V-up, with your right arm touching your left shin, then lower down and perform another V-up with your left arm touching your right shin. The opposite arm and leg stay down. That's one rep. For a bonus, raise your arms and legs 6 inches off the ground and start the move from there, keeping the down arm and leg at 6 inches while performing the V-up.

// ExiconXs and OsStart on your back with legs and arms extended in an X position (all six inches off the ground). When the Q 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 Q calls "X." The PAX then resume the X position with legs and arms six inches from the ground. Repeat as the Q calls out the varying X and O positions until the halt.

// ExiconXYs4-count hybrid of Rosalita with a Flutter Kick: Start with legs at a 45-degree angle. Counts 1 and 2 are the Rosalita, with Counts 3 and 4 going directly into the Flutter Kick.

// LexiconYARISA smallish vehicle driven to exude a Commitment to conserving Dead Dinosaurs.

// LexiconYATFShort for Yelling At The Fox.

// LexiconYELLING AT THE FOXLife led in reaction to things that one cannot Influcence (like Fox News). Abbr: YATF.

// LexiconYHCYour Humble Correspondent — the PAX writing the Backblast or recap. Used in place of "I" or "me" when posting a Backblast.

// LexiconYOUR OWN WORST ENEMYWhat every man becomes without the DRP. Abbr: YOWE.

// LexiconYOWEShort for Your Own Worst Enemy.

// ExiconYoke WalkMany 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.

// ExiconYul Brynnerwas an actor in the 1960s movie The Magnificent Seven . The Magnificent Seven Merkins involve progressing through seven different types of merkins without stopping or holding plank between each one: Carolina Dry Dock, Wide Merkin, Normal Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, and Chuck Norris Merkin. Rinse and repeat on the Q's call.

// ExiconYurpeeBurpee variation in honor of the Ruskie (Yuri Verkhoshansky), who developed plyometrics to train Olympians: The merkin at the bottom of the burpee is a clap-merkin, and on the up portion, there are two tuck jumps per burpee. Basically, it's a Clurpee with two tuck jumps.

// ExiconYves Poll(pronounced "eves pole" in English) is a term for running backwards or backpedaling. He was a French marathon runner who ran backwards all the time. Submitted by SkyHook in Houston, whose father-in-law was an ultramarathoner and one of Yves' running buddies.

// LexiconZEALThe determination required to Lead Effectively.

// LexiconZUCKERINGBuilding a fancy house without a foundation.

// ExiconZebra Butt-KicksEver seen a zebra launch another Savannah beast into 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 all about the gluteus maximus. From plank, bend your knee to 90 degrees and kick skyward. High reps, imagine your heel busting up the chops of a lioness.

// ExiconZig-Zag HopsFind a beam, log, or other objectâ€”even a PAX member or two (who has signed a disclaimer)â€”to jump over. Start on one side and hop over in a zig-zag fashion from one end to the other. Added because we need something that begins with a Z.

// ExiconZombie CrawlStart in a plank position and crawl with both legs dragging behind. For an added challenge, try a Zombie Crawl on an incline.

// ExiconZombie CrunchLBC with both legs bent/laid to one side (like a dead zombie). Then repeat for other side.

// ExiconZombie WalkA lunge walk over a long distance that causes the PAX to groan and stumble like the Walking Dead.

// Lexicon1KWShort for One-Thousand Words.

// Lexicon1st F (Fitness)The physical component of F3 used as a 'magnet' to bring men together.

// Lexicon1st F QThe regional leader who focuses on the quality and safety of the workouts.

// Lexicon2.0The children of a PAX.

// Lexicon2.0 WorkoutA special workout where PAX bring their children to participate.

// Lexicon2nd F (Fellowship)The social component of F3 that builds deep community among men.

// Lexicon2nd F QThe regional leader who focuses on social events and building community.

// Lexicon3P (RULE OF)To be Effective, a Team must be Proximate, Purposeful and Periodic.

// Lexicon3rd F (Faith)The service and purpose component of F3; living for something bigger than yourself.

// Lexicon3rd F QThe regional leader who focuses on community service and spiritual/leadership growth.

// Lexicon3S2TStrength, Speed, Stamina, Toughness (physical) and Toughness (mental).

// Lexicon3VITEAn invitation to The Nation from a Region or Nomad to Post to a Workout.

// Lexicon43 FEETBuilding a Leadership Road forty-three feet ahead of the people driving on it.

// Lexicon4EShort for Fourth Estate (The Media).

// Lexicon80/1 RULE:The Q's Delegation of every Task that a Team Member can do 80% as well as he can, except that 1% that absolutely and positively must be done by him.

// Exicon1-to-10 LadderAn exercise set where reps increase with each round.

// Exicon11sA ladder-style workout involving two exercises at two different points that always add up to 11.

// Exicon1st & 10100 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

// Exicon21sIn 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

// Exicon4x4s4s 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.

// Exicon7 of DiamondsPerformed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work. For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners. If time...

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