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Exercise NameDescriptionTypeParticipantsResultsTags
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1 leg RDLs (Derricks)Single leg deadlift, slow 4-ct in cadence. Good warm up/balance move. Movement resembles oil derricks.Exercise SoloLegs, Back, Coupon
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1 minute stretch OYOGives Pax a chance to stretch as needed before the fun begins. Warm upSolo
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1st & 10s100 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.RoutineSoloBurpee, Merkin, Legs, Arms, Running
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Air SquatsPerform a normal squat. Exercise SoloSquat, Legs
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All 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, and 100 lunges.RoutineSoloSquat, Lunge, Legs, Abs, Arms, Coupon
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ALPOsWhile standing, grap a coupon with both hands crossed. Raise coupon to chest and lower back to ground. Exercise SoloLegs, Arms, Back, Coupon
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American HammersA more appropriate name for the former Russian Twist. Rocky did beat the Russian in the movie. Sounds tougher too...Exercise SoloAbs, Arms
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Australian Snow AngelsMake an imaginary snow angel with limbs off ground. Exercise SoloLegs, Abs, Arms
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B.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.RoutinePartnerBurpee, Merkin, Legs, Abs, Arms
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Bataan 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.RoutineGroupBurpee, Bear Crawl, Legs, Arms
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Bear Crawl Merkins4ct 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.Exercise SoloBear Crawl, Merkin, Arms
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Bears & 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 passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.Exercise SoloBear Crawl, Coupon
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BelchingPax lays flat on the ground in a line, Q says go. Everyone hops up similar to recovering from a burpee, and sprints 5 - 10 steps, then dives down flat on the ground remaining in line. Essentially, you're advancing the field without the enemy fire being able to smoke you. Go hard, go quick. After getting to your resting place, complete upper, and core routines, then do a different upper, core routine, then belch back to the starting point, mission accomplished. Best on grassy fields in the gloom with some morning dew, some dives have slides, one must reverse low crawl to get back to the line or forward low crawl to advance to the line.RoutineSoloBurpee, Legs, Arms, Jumping
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Bent Over RowsStand up with legs slightly bent. Angle torso so its bent forwards. Grab coupon with both hands and row upwards focusing on training your backExercise SoloArms, Back, Coupon
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Big Arm CirclesStanding, swing both arms in big circles for 15-30 seconds forward. Repeat backwardWarm upSoloArms
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Big BangsPAX form small circle, everyone in a plank, shoulder-to-shoulder. Place headlamp in the center. Q calls out a number and exercise. For example, "10 burpees," means PAX stand up in an explosion of energy, run directly away from center of circle 10 yards/paces and do 10 burpees, then run back to the center and plank for the 6. Each PAX must find their own route away from the center of circle. Obstacles--ditches, trees, pits--are encouraged, but next round can't start until all PAX accounted for. Generally performed in increasing counts (10 paces/reps, 20 paces/reps, 30 paces/reps, 40 paces/reps, 50 paces/reps) representing the ever-expanding universe.RoutineGroupBurpee, Plank, Legs, Abs, Arms
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Big Boy Sit UpsStandard Sit-upExercise SoloAbs
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Blue FalconsPax 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 exercises it can be a tie. Or since this is America first one to complete others workout plan wins.RoutineGroupBurpee, Legs, Arms
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Bobby HurleysWhen one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.Exercise SoloSquat, Legs
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Bolt 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.RoutineSoloSquat, Legs
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Bonnie Blair'sJumping Lunges. Yes, it's really that simple.Exercise SoloLunge, Legs, Jumping
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BOPOsBurpee, One-Legged Burpee, Plank Jack, One-Legged Burpee (other leg) - call this OYO for 10 reps.Exercise SoloBurpee, Legs, Arms
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Box CuttersAKA 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.Exercise SoloLegs, Abs
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Box JumpsStanding on the ground jump with both feet on an object (box, bench, etc). Return back to ground. Exercise SoloLegs, Jumping
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Broad JumpsStanding with both feet together, jump as far as possible. Repeat. Exercise SoloLegs, Jumping
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Bruce LeesAn 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 workout.RoutineSoloPlank, Abs
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Burpee 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.RoutineSoloBurpee, Lunge, Legs, Arms
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BurpeesA multi-step, full-body exercise in which you move from standing to push-up to squat to jump. Best seen in F3 TV example.Exercise SoloBurpee, Legs, Arms
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Calf RaisesBest done with toes on the edge of a curb. Let heels sink down and then raise them up again. Exercise SoloLegs
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Captain TherkinsCaptain Thor modified with 5 merkins between each set. 1:4, 5x merkin, 2:8, 5x merkin, 3:12, 5x merkin, etc.RoutineSoloMerkin, Abs, Arms
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Captain ThorsAn 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.RoutineSoloAbs
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Carolina Dry DocksModified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six.Exercise SoloMerkin, Arms
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Catalina 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.Exercise SoloMerkin, Plank, Abs, Arms
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Catch Me If You CansTwo 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. Repeat until Q says stop or track lap is complete.RoutinePartnerBurpee, Legs, Arms, Running
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ChinooksOverhead arm circles.Exercise SoloArms
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Chumba BurpeesTo the song, Tubthumper by Chumbawamba, start with SSH at beginning of song, then every time they say, "I get knocked down, but i get up again" you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Great for the Warmorama, and to shut down any mumblechatter early in workout, or at any point during the workout.RoutineGroupBurpee, Legs, Arms, Song,
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Cindy CrawfordsLike 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!RoutineSoloSquat, Merkin, Legs, Abs, Arms, Coupon
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Clean and JerksSquat down with coupon on ground. Grab coupon with both hands and stand up quickly thrusting hips forward and shrugging shoulders. Quickly go into a squat position so you 'catch' the coupon at squatted shoulder level. Stand up and use your momentum to extend your arms overhead. Exercise SoloSquat, Legs, Abs, Arms, Back, Coupon
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Cockroach Resurrections4-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.Exercise SoloAbs
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Colt 45s45 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.Exercise SoloArms, Coupon
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Contra BurpeesBurpees with increasing number of merkins. Especially effective when combined with Broad Jumps.Exercise SoloBurpee, Merkin, Legs, Arms
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Control Freak MerkinsThe Q has complete control of the merkin. His down and up. This can be as brutal as the Q wants it.Exercise GroupMerkin, Arms
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Coolers / Super Duper CoolersFor the Cooler... start with a side plank, resting on your forearm at 90 degrees. Legs are resting together. The exercise is done in four-count cadence. On 1, the top leg extends upward parallel to the body (as in "right arm high, but it's your leg"). On 2, you're back to original position with legs back together. On 3, tuck the top leg toward your chest. There, the need should meet the top hand around shoulder level. On 4, you're back to original position again. Typically, Q calls out 10 on the right side, then flapjack, and perform 10 on the left. The Super Duper Cooler is the same, except you're not resting on your forearm... you're in full extension and supported only by your hand.Exercise SoloPlank, Abs
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Copperhead SquatsRegular 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.Exercise SoloSquat, Legs
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Coupon Rifle CarrysCarry coupon on 1 shoulder a set distance.Exercise SoloLegs, Coupon
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CPRsCombination of 3 Arm exercises with Cinder Blocks. Starting position like doing curls and done all together in a 4-Count cadence: 1 = "C"url, 2 = Overhead "Press, 3 = Tricep "Raise (i.e. extension), 4 = Return to starting position.Exercise SoloArms, Coupon
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Crab Walks(Aka Jameis Winston in some parts.) Balancing on your hands and feet with your front facing the ceiling and your hips thrust upwards. Walk like a crab.Exercise SoloAbs, Arms
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Crunchy FrogsDone 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.Exercise SoloAbs, Jumping
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Cupid ShufflesQ plays Cupid Shuffle (3:52 minute song): Do as they command from Plank Position Right=right; Left=left; kick=kick; Down=merkin EXTRA: Mountain Climbers when not doing movementRoutineGroupPlank, Abs, Song,
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Curb AlpertsPax 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.Exercise SoloMerkin, Arms
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CurlsAs title states, curl coupon. Exercise SoloArms, Coupon
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Dabs10 burpees per minute for 5 minutes, run 1/4 mile, rinse and repeat x 4.RoutineSoloBurpee, Running
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Dancing Elbow Plank (Chilcutt)Elbow Plank w/alternating leg lifts in cadence. Great for the back, not so much for the elbows.Exercise SoloPlank, Abs
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Danger ZonesPAX performs side straddle hop while Danger Zone by Kenny Loggins plays in the background. Everytime the words danger zone are heard PAX does single squat then resumes side straddle hop. End result is 3 and a half minutes of SSH with sporadic squats.Warm upGroupSquat, Song,
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DeadliftsHold coupon in both hands at your waist. Lower coupon to the ground in squat position. Return to standing.Exercise SoloLegs, Coupon
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Death StarsSet 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.RoutineSoloBear Crawl, Merkin, Arms
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Deck 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.RoutineSolo
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Deconstructed 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.Exercise SoloBurpee, Squat, Legs, Arms
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DerkinsDecline merkin. Legs raised or elevated so that the push-up accents the arms.Exercise SoloMerkin, Arms
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Devin HestersTwo 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.RoutinePartnerRunning, Coupon
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Diamondsaka Diamond Merkins. Merkin while positioning both hands directly beneath head with thumbs and forefingers touching forming what might look like a diamond between your hands.Exercise SoloMerkin, Arms
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DiegosDiego (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/ BlockRoutinePartnerSquat, Merkin, Legs, Abs, Arms, Coupon
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DipsDone on elevated surface such as benches, low walls, or even curbs. While in facing upward with hands on surface and legs laying on heels, lower body to work back of arms, shoulders and core.Exercise SoloArms
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Dirty Man MakersWith 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.Exercise SoloBurpee, Merkin, Legs, Arms, Coupon
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DMCsBest 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 bear crawl back to goal line. Repeat to the 20, 30, 40 and 50 yard lines increasing # of merkins by 5. Duck Walk-Merkin-Reverse Bear Crawl.RoutineSoloBear Crawl, Merkin, Arms
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Dodo BirdsWith two bricks assume the People's Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height], (4) back to default. After doing these you'll find out why the Dodo is extinct. First, never flap your wings in front of you. Second, never try to fly while holding bricks. This can be combined with the Wonder Bra to perform the Wonder Dodo. Follow 1, 2, 3 above, then (4) bring arms in to the chest, (5) shoulder press above your head, (6) bring arms back to the chest, (7) front shoulder raise, (8) back to default described above.RoutineSoloLegs, Arms, Coupon
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DominoesPreferably 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. Repeato as desired. When done properly the PAX should resemble dominoes slowly toppling over. Best for a larger PAX.RoutineSoloMerkin, Plank, Abs, Arms
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Dora 1-2-3'sTeams 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.RoutinePartnerSquat, Merkin, Legs, Abs, Arms, Running
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DoracidesDora'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 partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner. PAX member picks up where PAX member doing the exercises left off.RoutinePartnerBurpee, Squat, Merkin, Legs, Abs, Arms, Running
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Downward Dog Calf StretchGet in merkin position with butt in the air. Pick up one foot and stretch the other. Flapjack. Warm upSoloLegs
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Dry DocksGet in downward dog position with butt in the air and bend arms to do a merkin letting your head almost touch the ground each timeExercise SoloMerkin, Arms
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Duck 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.RoutineGroupLegs
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Duck 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.RoutineGroup
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Duck WalkThe duck walk is an exercise done by squatting and walking slowly, while relying on your hips, quadriceps, hamstrings and gluteal muscles for support.Exercise SoloLegs
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Elbow Plank (Chilcutt's)An elbow plank. All elbows and no discernible movement is the way Big Pete rolled.Exercise SoloPlank, Abs
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Elevensalso 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.RoutineSoloBurpee, Merkin, Legs, Arms
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Escalators10 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.RoutineSoloBurpee, Squat, Lunge, Merkin, Legs, Arms
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Farmers CarriesCarry 1 coupon in each hand a set distance.Exercise SoloLegs, Arms
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Firemen’s CarriesThrow another PAX over your shoulder and carry him to the marked location. Flapjack. Exercise PartnerLegs, Arms, Back
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Floor PressesLay on the ground and press the coupon like a bench press. Exercise SoloArms, Coupon
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Floyd Mayweathers (Plank Punches)From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized. Complete in cadence and switch to other arm. Add a small dumbbell or brick for an extra challenge. Can also be completed from a Kneeling Plank position.Exercise SoloPlank, Abs, Arms
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Flutter KicksAb exercise done laying on your back. Legs off the ground, alternate kicking legs as if you're swimming. Usually done in cadence.Exercise SoloAbs
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Freddie Mercury'sAka the bicycle sit-up. Alternate extending legs and arms in a bicycling motion during the sit-up.Exercise SoloAbs
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Front RaisesGrab coupon with both hands. With straight arms raise to shoulder level and return it to waist. Do 10Exercise SoloArms, Coupon
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Front SquatsBegin 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.Exercise SoloSquat, Legs
90
Get Lucky'sListen 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.RoutineGroupMerkin, Abs, Arms, Back, Song,
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Global 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.RoutineGroup
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Good MorningsPut coupon on your back / shoulders in a standing position. With legs slightly bent, lean forwards and shoot your butt back. Return to standing. Exercise SoloBack, Coupon
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Gorilla ComplexesWith 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.RoutineSoloMerkin, Arms, Back, Coupon
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Grave DiggersCoupon exercise. Start standing with feet shoulder width apart and straddling a coupon. Bend over and grab 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.Exercise SoloLegs, Arms, Coupon
95
Green 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 the 'mericans by either doing chest to ground at the bottom, or take no shame and use your knees. Here's a tip to complete it, position hands between shoulders and chest and close to the body, much less stress on the shoulders. This can be modified to about any move; squats, curls, planks or even pull-ups if you are absolutely insane. http://www.youtube.com/watch?v=6A2V9Bu80J4RoutineGroupMerkin, Arms, Song,
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GroinersStarting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position. Repeato.Exercise SoloPlank, Legs, Abs, Arms
97
Ground PoundersStarting 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.Exercise SoloSquat, Legs, Abs, Coupon
98
Gut BustersEveryone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain't afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!RoutineGroupBurpee, Plank, Legs, Abs, Arms, Song,
99
Harley 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 Exercise B, run back to baseline, 30yd= 30 reps Ex A and so forth. (Yardage marker equals number of reps performed. Can do this down whole field or to set distance and back. (ie. 10,20,30,40,30,20,10) *For full football field, the opposite goal line = 10 reps to ensure even count between the two exercises. Exercises can change after complete set is done. (ie. only going 40 yd out and back). Harley Quinn's are best performed with a group!RoutineSoloJumping
100
Heels 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.Exercise SoloAbs