F3 Alpha Exercise Lexicon
Name Description Type Upper Core Lower Varient of Requires 2 PAX or more Notes and Tag words Video Link
7 11s little brother. Pick 2 exercises (for example, Burpees and Squats) and define a distance (e.g. parking lot or ends of a field). Start with 6 Burpees on one end, run to the other side for 1 Squat. Back for 5 Burpees and other side for 2 Squats. Each round the total is 7. Continue till 1 and 6. General Routine 11s No
11s Pick 2 exercises (for example, Merkins and LBCs) and define a distance (e.g. parking lot or ends of a field). Start with 10 Merkins on one end, run to the other side for 1 LBC. Back for 9 Merkins and otherside for 2 LBCs. Each round the total is 11. Continue till 1 and 10. That’s 55 total of each exercise. You can also modify the run with other movements, such as running backwards, bear crawls, broad jumps etc. Also, can add a toll – some exercise (such as 1-5 burpees) done half-way on the run. General Routine 11s No
1st & 10 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete. Combination No Football field
21s In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice. Combination Yes https://www.youtube.com/watch?v=GvSsKaRjcLg
4 x 4s Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat. Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise. Single Exercise X X X No https://www.youtube.com/watch?v=04ENpl4y1eo
7 of Diamonds Performed on a large diamond (i.e. a square); Usually the outside of a baseball field, but any large area will work.
For the first round, do 7 reps of the same exercise at each of the 4 corners, with a pre-determined movement (e.g., mosey, sprint, bear crawls) between corners. 2nd round will have a different exercise of 14 reps in each corner. 3rd round 21 reps at each corner, 4th round 28 reps and then going back down to 7 reps on the 7th round.
The specific exercises and movements are Q’s choice. Also, Q can decide if done OYO (waiting for the 6 on the 7th round only) or regroup every round. General Routine X No
Abe Vigoda A variation on the Windmill, which is peformed much more slowly and with more stretching (aka “Old Man Style”). Usually peformed in Warm-a-rama. Single Exercise Windmill No Warmup https://www.youtube.com/watch?v=OO4YDw_7r1k
Absolution An 8-count cadence exercises that is a combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack. An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).
Smart Q’s will introduce this with the cadence, but then instruct PAX to do sets of 15-30 OYO (as the Q will suffer too and should avoid giving the impression of weakness to the PAX, lest he suffer insufferable mumble chatter). Single Exercise X X X No Best done in mulch, dirt or at edge of grass and asphalt/concrete so hands/elbows can be on grass while feet have traction. https://www.youtube.com/watch?v=RXUk8NVx-8g
Abyss Merkin Perform merkins on two parallel benches, right hand and foot on one bench, and left hand and foot on the other bench, letting your body lower into the space between the benches as far a possible. Works best if done slowly, holding at the lowest point and imagining a bottomless abyss below you. An alternate setup is to place your feet on a curb or a bench and each hand on a cinder block. Single Exercise X Merkin No Bench\Ledge, Cinder
Aiken Legs Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeated as many times as you can. Combination No
Air Drama A continuation of the Johnny Drama, adding an Air (Bodyweight) Squat. Begin from a standing position, move hips back and lower the torso to “sit” as deeply as possible while maintaining an upright position, upon returning to a full standing position, execute a calf raise. Can also be done as a negative calf raise by standing on a stair or curb. Single Exercise X Calf Raise, Squat No https://www.youtube.com/watch?v=JZN8kPqFAKc
Air Squared Air chair (People’s Chair without the wall) combined with air claps in cadence. Single Exercise X Overhead claps No https://www.youtube.com/watch?v=vPDm1ler5lQ
Al Gore Pretend to hug a tree from the squat position. Hold until the Q says to stop. Sometimes used to wait for all PAX to complete another exercise instead of planking. Single Exercise X No
Alabama Ass-Kickers aka Ass-kickers. Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down. Single Exercise X X Alabama Ass-Kickers No https://www.youtube.com/watch?v=M9Q5oIaSaRo
ALARM A-L-A-R-M. Stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise. An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples (e.g. ALARM 1 = Shoulder Press, Lunge, LBC, Run, Merkin; ALARM 2 = Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkins, Makhtar N’Diayes, ALARM 3 = Burpees, Jump Squat, Mountain Climbers, Rockette Hillbillies, Pattycake Merkins) General Routine X No
Alarm Clock A good Burpee modification for PAX with shoulder injuries. Instead of dropping face forward for a merkin, you lay down and then get up. You can use your hands (it’s not a Turkish Get Up). Don’t forget the jump at the end. Single Exercise No https://www.youtube.com/watch?v=s61-KcIPW24
Albatross Wings Based on Bat Wings, but much worse. A series of arm exercises done In Candance without lowering hands in between. Forward Arm Circles, Backwards Arm Circles, Seal claps, Overhead claps, Moroccan Night Club, Cherry Pickers, Mike Tyson’s, Chinooks, Front Raises, Overhead Press, Albatross (flapping wings), and finish with 45 degree angle hold. Combination Bat Wings No
All About 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, and 100 lunges. Hence “the Benjamins” General Routine No
Alligator Merkin Walking Merkin. Alternate stepping hands forward on successive merkin reps. You know…like an alligator walks, but with merkins. Single Exercise X Merkin No https://www.youtube.com/watch?v=scdCilYJh-Y
Alphabet (or ABCs) On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred. Single Exercise X No Mary
Alternating Shoulder Taps From the Merkin position, alternate touching your left hand to right shoulder and right hand to left shoulder. IC or OYO. Single Exercise X X No
Alternating Side Squats Start with feet together. Step one leg out to the side and do a squat, returning legs together at the top. Repeat on other side. Usually done in slow cadence so 1 rep is a squat on each side. Single Exercise X Squat No https://www.youtube.com/watch?v=bXLK1_4wCnQ
American Hammers Sit on your 6. Legs bent in the air (crossing ankles is easier, uncross them for a harder variation). Hold your fist in the other hand and twist your body to touch the ground on one side, then the other. That’s a 2 count move.
A more appropriate name for the former Russian Twist. Rocky did beat the Russian in the movie. Sounds tougher too… Single Exercise X No Mary https://www.youtube.com/watch?v=Kz5iZOqQslo
AMRAP As Many Reps As Possible, usually done with a timer or to failure. General Routine No
Angle Grinder Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count: 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin Single Exercise X X Merkin No https://www.youtube.com/watch?v=Nz9ZiceqSsU
Annie This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm. Q makes the call on time or repetitions. Single Exercise X X No
Annie Merkins Similar to Annie, but with a merkin. Start at high plank position. 1. make a circle with one hand 2. make a circle with other hand 3. down 4. up Single Exercise X X Merkin, Annie No
Apollo Creed Burpee Remember the scene from Rocky 3 with Apollo and Rocky doing one-armed push-ups? That’s right, a one-armed Burpee! Single Exercise X X X Burpee No
Apolo Anton Oh No! A speed skater movement (full leg kick behind is encouraged) holding a rock and moving it side to side, done in cadence. Single Exercise X No Coupon https://www.youtube.com/watch?v=4tFnPeALL4s
Apolo Ohno Speed Skater style side hops Single Exercise X Apolo Ohno No https://www.youtube.com/watch?v=j2RcpcwLZPQ
Apple Turnover Best done on a parking lot or a set of cones evenly placed in a row. PAX would do a bear crawl for a certain length, 3 Lines in a parking lot or to the first cone. PAX would then flip to the crab walk for a designated length, 3 more lines or to the 2nd cone, Back to the bear crawl for a distance, flip crab walk for a distance etc… Length is determined by the lines in the parking lot or how many cones the Q has. Great for slowing PAX down that likes to run. Q can make it a Hot Apple Turnover by adding Crawl Bear to the mix. Combination No
Ascending Curb Crawl Locate PAX on quite curbed street. Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, continue to 13. Jack Webb’s promiscuous cousin. Combination No Curb
Ascending Testicles Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you’re tough enough. Or hold in BTTW pose. Combination No Wall
ATMs All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round. Combination No
Aussie Burpees A groiner with a small hop. Popularized by the very-soon-to-be-eclipsed May 8, 2018 Guiness World Record holder for the most burpees done in 60 minutes by a female. “According to the folks at Guinness World Records, the start position is with hands and feet on the ground in a plank; all Elizabeth Llorente, 37, had to do when she got to the jump position was remove her hands and feet from the ground. So the personal trainer gives a little froglike hop rather than standing up and doing a full jump with arms to the sky; she also skips the pushup element.” Can be substituted for 10 counts or stargazers when PAX could use a breather Single Exercise X X Burpee No
Austin Ass-kickers Same as Alabama Ass Kicker with one exception: if your left leg is extended also extend your right arm (and if your right leg is extended also extend your left arm). Single Exercise X X Alabama Ass-Kickers No
Australian Mountain Climber Get into the BTTW position and do a mountain climber, typically in cadence. Aka Aussie Mountain Climber Single Exercise X X Mountain Climber No https://www.youtube.com/watch?v=RBXs9tJ9fyc
Australian Snow Angels Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin “Snow Angel” making motion in a 4 count cadence. A real crowd pleaser, especially in the rain. Single Exercise X No https://www.youtube.com/watch?v=dBzU0Hmu3Y4
AYG All you got. Usually used for routines, runs or instead of moseying. Movement Run No
B.O.M.B.S. A combination of 5 exercises – Burpees, Overhead Claps, Merkins, Big boy situps and Sqauts. Can be done individually or as a partner exercises (such as Dora). Exact counts are up to the Q. For example, can be 10 each or 5-10-15-20-25. Combination No
Back Plank Same as plank except facing upwards with arms behind the body and on heels. Single Exercise X No
Backscrachers Lay on your back with knees bent, feet on the ground. Alternate touching your left heel and right heel (moving torso and hands, not legs) Single Exercise No https://www.youtube.com/watch?v=rpjtxe3h4pw
Backwards Lunge 4-count cadence exercise. Bring left foot backwards and bend left knee to almost touch the ground. Bring leg back to place and flapjack with the other leg Single Exercise X Lunge No
Ballerinas – Toe Squats In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort). With control, straighten the legs all the way back up to standing while balancing on the toes. Can be completed with arms straight out for balance or with hands clasped behind head. Best performed either in a slow cadence or OYO. Single Exercise X Squat No https://www.youtube.com/watch?v=eDIOcvLeFpg
Balls to the Wall Aka BTTW. Standing upside down on your hands with your feet above your head facing any type of structure that will support your body. As close to the wall as you can as the name implies. Single Exercise X No Wall https://www.youtube.com/watch?v=1OjiaAzDUi0
Baryshnikov Squats Legs rotated out to the sides, hips opened, heels raised, then squat. Single Exercise X Squat No https://www.youtube.com/watch?v=_eV69RUrjJE
Baryshnikovs 4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs. Single Exercise X Lunge No
Bat Wings Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men. Combination Bat Wings No https://www.youtube.com/watch?v=KFF6dKL9MTk
Bataan Death Crawl A 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. Combination Yes
Bataan Death March AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it. Combination Catch me if you can Yes
Showing 1 to 50 of 661 entries
| Name | Description | Type | Upper | Core | Lower | Varient of | Requires 2 PAX or more | Notes and Tag words | Video Link |
|---|---|---|---|---|---|---|---|---|---|
| 7 | 11s little brother. Pick 2 exercises (for example, Burpees and Squats) and define a distance (e.g. parking lot or ends of a field). Start with 6 Burpees on one end, run to the other side for 1 Squat. Back for 5 Burpees and other side for 2 Squats. Each round the total is 7. Continue till 1 and 6. | General Routine | 11s | No | |||||
| 11s | Pick 2 exercises (for example, Merkins and LBCs) and define a distance (e.g. parking lot or ends of a field). Start with 10 Merkins on one end, run to the other side for 1 LBC. Back for 9 Merkins and otherside for 2 LBCs. Each round the total is 11. Continue till 1 and 10. That’s 55 total of each exercise. You can also modify the run with other movements, such as running backwards, bear crawls, broad jumps etc. Also, can add a toll – some exercise (such as 1-5 burpees) done half-way on the run. | General Routine | 11s | No | |||||
| 1st & 10 | 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete. | Combination | No | Football field | |||||
| 21s | In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice. | Combination | Yes | https://www.youtube.com/watch?v=GvSsKaRjcLg | |||||
| 4 x 4s | Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat. Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise. | Single Exercise | X | X | X | No | https://www.youtube.com/watch?v=04ENpl4y1eo | ||
| 7 of Diamonds | Performed on a large diamond (i.e. a square); Usually the outside of a baseball field, but any large area will work. For the first round, do 7 reps of the same exercise at each of the 4 corners, with a pre-determined movement (e.g., mosey, sprint, bear crawls) between corners. 2nd round will have a different exercise of 14 reps in each corner. 3rd round 21 reps at each corner, 4th round 28 reps and then going back down to 7 reps on the 7th round. The specific exercises and movements are Q’s choice. Also, Q can decide if done OYO (waiting for the 6 on the 7th round only) or regroup every round. | General Routine | X | No | |||||
| Abe Vigoda | A variation on the Windmill, which is peformed much more slowly and with more stretching (aka “Old Man Style”). Usually peformed in Warm-a-rama. | Single Exercise | Windmill | No | Warmup | https://www.youtube.com/watch?v=OO4YDw_7r1k | |||
| Absolution | An 8-count cadence exercises that is a combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack. An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand). Smart Q’s will introduce this with the cadence, but then instruct PAX to do sets of 15-30 OYO (as the Q will suffer too and should avoid giving the impression of weakness to the PAX, lest he suffer insufferable mumble chatter). | Single Exercise | X | X | X | No | Best done in mulch, dirt or at edge of grass and asphalt/concrete so hands/elbows can be on grass while feet have traction. | https://www.youtube.com/watch?v=RXUk8NVx-8g | |
| Abyss Merkin | Perform merkins on two parallel benches, right hand and foot on one bench, and left hand and foot on the other bench, letting your body lower into the space between the benches as far a possible. Works best if done slowly, holding at the lowest point and imagining a bottomless abyss below you. An alternate setup is to place your feet on a curb or a bench and each hand on a cinder block. | Single Exercise | X | Merkin | No | Bench\Ledge, Cinder | |||
| Aiken Legs | Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeated as many times as you can. | Combination | No | ||||||
| Air Drama | A continuation of the Johnny Drama, adding an Air (Bodyweight) Squat. Begin from a standing position, move hips back and lower the torso to “sit” as deeply as possible while maintaining an upright position, upon returning to a full standing position, execute a calf raise. Can also be done as a negative calf raise by standing on a stair or curb. | Single Exercise | X | Calf Raise, Squat | No | https://www.youtube.com/watch?v=JZN8kPqFAKc | |||
| Air Squared | Air chair (People’s Chair without the wall) combined with air claps in cadence. | Single Exercise | X | Overhead claps | No | https://www.youtube.com/watch?v=vPDm1ler5lQ | |||
| Al Gore | Pretend to hug a tree from the squat position. Hold until the Q says to stop. Sometimes used to wait for all PAX to complete another exercise instead of planking. | Single Exercise | X | No | |||||
| Alabama Ass-Kickers | aka Ass-kickers. Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down. | Single Exercise | X | X | Alabama Ass-Kickers | No | https://www.youtube.com/watch?v=M9Q5oIaSaRo | ||
| ALARM | A-L-A-R-M. Stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise. An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples (e.g. ALARM 1 = Shoulder Press, Lunge, LBC, Run, Merkin; ALARM 2 = Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkins, Makhtar N’Diayes, ALARM 3 = Burpees, Jump Squat, Mountain Climbers, Rockette Hillbillies, Pattycake Merkins) | General Routine | X | No | |||||
| Alarm Clock | A good Burpee modification for PAX with shoulder injuries. Instead of dropping face forward for a merkin, you lay down and then get up. You can use your hands (it’s not a Turkish Get Up). Don’t forget the jump at the end. | Single Exercise | No | https://www.youtube.com/watch?v=s61-KcIPW24 | |||||
| Albatross Wings | Based on Bat Wings, but much worse. A series of arm exercises done In Candance without lowering hands in between. Forward Arm Circles, Backwards Arm Circles, Seal claps, Overhead claps, Moroccan Night Club, Cherry Pickers, Mike Tyson’s, Chinooks, Front Raises, Overhead Press, Albatross (flapping wings), and finish with 45 degree angle hold. | Combination | Bat Wings | No | |||||
| All About 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, and 100 lunges. Hence “the Benjamins” | General Routine | No | ||||||
| Alligator Merkin | Walking Merkin. Alternate stepping hands forward on successive merkin reps. You know…like an alligator walks, but with merkins. | Single Exercise | X | Merkin | No | https://www.youtube.com/watch?v=scdCilYJh-Y | |||
| Alphabet (or ABCs) | On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred. | Single Exercise | X | No | Mary | ||||
| Alternating Shoulder Taps | From the Merkin position, alternate touching your left hand to right shoulder and right hand to left shoulder. IC or OYO. | Single Exercise | X | X | No | ||||
| Alternating Side Squats | Start with feet together. Step one leg out to the side and do a squat, returning legs together at the top. Repeat on other side. Usually done in slow cadence so 1 rep is a squat on each side. | Single Exercise | X | Squat | No | https://www.youtube.com/watch?v=bXLK1_4wCnQ | |||
| American Hammers | Sit on your 6. Legs bent in the air (crossing ankles is easier, uncross them for a harder variation). Hold your fist in the other hand and twist your body to touch the ground on one side, then the other. That’s a 2 count move. A more appropriate name for the former Russian Twist. Rocky did beat the Russian in the movie. Sounds tougher too… | Single Exercise | X | No | Mary | https://www.youtube.com/watch?v=Kz5iZOqQslo | |||
| AMRAP | As Many Reps As Possible, usually done with a timer or to failure. | General Routine | No | ||||||
| Angle Grinder | Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count: 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin | Single Exercise | X | X | Merkin | No | https://www.youtube.com/watch?v=Nz9ZiceqSsU | ||
| Annie | This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm. Q makes the call on time or repetitions. | Single Exercise | X | X | No | ||||
| Annie Merkins | Similar to Annie, but with a merkin. Start at high plank position. 1. make a circle with one hand 2. make a circle with other hand 3. down 4. up | Single Exercise | X | X | Merkin, Annie | No | |||
| Apollo Creed Burpee | Remember the scene from Rocky 3 with Apollo and Rocky doing one-armed push-ups? That’s right, a one-armed Burpee! | Single Exercise | X | X | X | Burpee | No | ||
| Apolo Anton Oh No! | A speed skater movement (full leg kick behind is encouraged) holding a rock and moving it side to side, done in cadence. | Single Exercise | X | No | Coupon | https://www.youtube.com/watch?v=4tFnPeALL4s | |||
| Apolo Ohno | Speed Skater style side hops | Single Exercise | X | Apolo Ohno | No | https://www.youtube.com/watch?v=j2RcpcwLZPQ | |||
| Apple Turnover | Best done on a parking lot or a set of cones evenly placed in a row. PAX would do a bear crawl for a certain length, 3 Lines in a parking lot or to the first cone. PAX would then flip to the crab walk for a designated length, 3 more lines or to the 2nd cone, Back to the bear crawl for a distance, flip crab walk for a distance etc… Length is determined by the lines in the parking lot or how many cones the Q has. Great for slowing PAX down that likes to run. Q can make it a Hot Apple Turnover by adding Crawl Bear to the mix. | Combination | No | ||||||
| Ascending Curb Crawl | Locate PAX on quite curbed street. Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, continue to 13. Jack Webb’s promiscuous cousin. | Combination | No | Curb | |||||
| Ascending Testicles | Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you’re tough enough. Or hold in BTTW pose. | Combination | No | Wall | |||||
| ATMs | All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round. | Combination | No | ||||||
| Aussie Burpees | A groiner with a small hop. Popularized by the very-soon-to-be-eclipsed May 8, 2018 Guiness World Record holder for the most burpees done in 60 minutes by a female. “According to the folks at Guinness World Records, the start position is with hands and feet on the ground in a plank; all Elizabeth Llorente, 37, had to do when she got to the jump position was remove her hands and feet from the ground. So the personal trainer gives a little froglike hop rather than standing up and doing a full jump with arms to the sky; she also skips the pushup element.” Can be substituted for 10 counts or stargazers when PAX could use a breather | Single Exercise | X | X | Burpee | No | |||
| Austin Ass-kickers | Same as Alabama Ass Kicker with one exception: if your left leg is extended also extend your right arm (and if your right leg is extended also extend your left arm). | Single Exercise | X | X | Alabama Ass-Kickers | No | |||
| Australian Mountain Climber | Get into the BTTW position and do a mountain climber, typically in cadence. Aka Aussie Mountain Climber | Single Exercise | X | X | Mountain Climber | No | https://www.youtube.com/watch?v=RBXs9tJ9fyc | ||
| Australian Snow Angels | Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin “Snow Angel” making motion in a 4 count cadence. A real crowd pleaser, especially in the rain. | Single Exercise | X | No | https://www.youtube.com/watch?v=dBzU0Hmu3Y4 | ||||
| AYG | All you got. Usually used for routines, runs or instead of moseying. | Movement | Run | No | |||||
| B.O.M.B.S. | A combination of 5 exercises – Burpees, Overhead Claps, Merkins, Big boy situps and Sqauts. Can be done individually or as a partner exercises (such as Dora). Exact counts are up to the Q. For example, can be 10 each or 5-10-15-20-25. | Combination | No | ||||||
| Back Plank | Same as plank except facing upwards with arms behind the body and on heels. | Single Exercise | X | No | |||||
| Backscrachers | Lay on your back with knees bent, feet on the ground. Alternate touching your left heel and right heel (moving torso and hands, not legs) | Single Exercise | No | https://www.youtube.com/watch?v=rpjtxe3h4pw | |||||
| Backwards Lunge | 4-count cadence exercise. Bring left foot backwards and bend left knee to almost touch the ground. Bring leg back to place and flapjack with the other leg | Single Exercise | X | Lunge | No | ||||
| Ballerinas – Toe Squats | In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort). With control, straighten the legs all the way back up to standing while balancing on the toes. Can be completed with arms straight out for balance or with hands clasped behind head. Best performed either in a slow cadence or OYO. | Single Exercise | X | Squat | No | https://www.youtube.com/watch?v=eDIOcvLeFpg | |||
| Balls to the Wall | Aka BTTW. Standing upside down on your hands with your feet above your head facing any type of structure that will support your body. As close to the wall as you can as the name implies. | Single Exercise | X | No | Wall | https://www.youtube.com/watch?v=1OjiaAzDUi0 | |||
| Baryshnikov Squats | Legs rotated out to the sides, hips opened, heels raised, then squat. | Single Exercise | X | Squat | No | https://www.youtube.com/watch?v=_eV69RUrjJE | |||
| Baryshnikovs | 4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs. | Single Exercise | X | Lunge | No | ||||
| Bat Wings | Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men. | Combination | Bat Wings | No | https://www.youtube.com/watch?v=KFF6dKL9MTk | ||||
| Bataan Death Crawl | A 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. | Combination | Yes | ||||||
| Bataan Death March | AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it. | Combination | Catch me if you can | Yes |
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