Twitter handle of the F3 Exicon Committee. Got an exercise you think should be included in the F3 Exicon? Tweet it and tag us, it may make it into the F3 Exicon
ALTERNATING SHOULDER TAPS: From the Merkin position, alternate touching your left hand to right shoulder and right hand to left shoulder. IC or OYO. #EXICON
MONKEY HUMPERS: A half-squat performed while grabbing the inside of one's ankles. This restricts movement to a half-squat type exercise but increasing the burn. #EXICON 10/7
1.HAND RELEASE PRISONER CELL MERKIN BURPEES aka HRPCMBs: Same as PCMBs except the Merkins are replaced with Hand Release Merkins. Drop to Plank, do 1 Hand Release Merkin then bring your right knee in and back, do 1 Hand Release Merkin then bring your left knee in and back,
2. 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. #EXICON 10/2
FAILURE TO LAUNCH: Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. Repeat until unable to leave the ground (usually around rep 8 or 9, depending on count speed) #EXICON 10/1
BRICKER: Any workout including predominant use of bricks/blocks as weight or resistance. Inspired by the third official workout of F3 Cleveland. #EXICON 9/27
2.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.9/26 #EXICON
CPR’s: Combination of 3 Arm exercises with Cinderblocks. Starting position like doing curls and done all together in a 4-Count cadence: 1 = "C"url, 2 = Overhead "P"ress, 3 = Tricep "R"aise (i.e. extension), 4 = Return to starting position. #EXICON 9/25
MOUNTAIN GOATS: Like Mountain Climbers but with an added goat kick (where both legs leave the ground simultaneously) - exercise is done on a four count ... three mountain climbers (1 - 2 - 3) and the 4 is the goat kick. Get those legs up high to 45 degrees! #EXICON 9/22
POWER MERKIN: Merkin performed with your planking partner's feet up on your back. The bigger your partner, the more power required to complete the merkin. #EXICON 9/19
1. DRILL INSTRUCTOR: On the Q's command, rapidly transition through any combination of standing ("On your feet!"), holding 6" ("On your six!"), high plank ("On your face!"), and Merkins ("Down/Up").
2. 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).
3. Inspired by a certain Marine at the Spring 2016 F3 Mud Run and best executed with a gruff, barking orders style. Example: "On your face! On your six! On your face! On your six! On your feet! On your face! Down! Up! Down! Up! Down! [painful delay] Up!" 9/16 #EXICON
BUCKET BRIGADE LUNGE: With Rock or other coupon in hand, backwards lunge and twist towards front leg. Alternate legs and direction...like in a bucket brigade. #EXICON 9/14
COPPERHEAD SQUAT: Regular squat but lowering body slowly on first 3 counts, then lifting up on 4 count. Good form is keeping hands on back of heads with elbows held back, weight on heels, and back kept straight. #DAILY#EXICON 9/12
