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.

In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. 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.

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.

Performed 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 or 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 allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q's choice. We will do some rounds own your own, then wait for the six each round; and some rounds we do as a group. Q's choice.

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.

Combination of a Groiner, Mahktar N' Diayes, and Chilly Jack, done on an 8-count cadence. An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Start in plank position and perform a single Groiner (cadence "1" jump feet forward, "2" jump feet back), then Mahktar N' Diayes to Chillcut position (cadence "3" & "4" with drop to each elbow), then Chilly Jack (cadence "5" feet out, "6" feet together), and finally Mahktar N' Diayes to plank starting position (cadence "7" and "ONE, TWO, etc." with rise on each hand). Best done in mulch, dirt or at edge of grass and asphalt/concrete so hands/elbows can be on grass while feet have traction. Also works well in parking lot conveyer belts when PAX are provided with small squares of cardboard left at Absolution station to protect elbows. Smart 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).

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.

Tennis court suicide drills. (Agassi has had many comebacks, aye.)

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.

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.

Air chair (People’s Chair without the wall) combined with air claps in cadence.

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.

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.

A-L-A-R-M (Similar to B.O.M.B.S. except these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples (e.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)

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

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. 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.

Similar 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,<br /> 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.

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

In a leg lift position, draw the letters of the Alphabet, big capital letters, of course.

From the Merkin position, alternate touching your left hand to right shoulder and right hand to left shoulder. IC or OYO.

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.

A more appropriate name for the former Russian Twist. Rocky did beat the Russian in the movie. Sounds tougher too…

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

This 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.

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.

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

A speed skater movement (full leg kick behind is encouraged) holding a rock and moving it side to side, done in cadence.

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.

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.

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.

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.

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

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).

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

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.

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. Tags: Circuit, Partner

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

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

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.

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.

Legs rotated out to the sides, hips opened, heels raised, then squat.

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.

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.

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.

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.

Alternating 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.

Like 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.

Dora'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.

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

PAX 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.

PAX 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.

4ct 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.

Combines 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 mucho chesto variation. 5 rounds of bear crawls in circle formation, 10x each of merkins, diamond merkins, werkins, stagger left merkin, and stagger right merkins. (ie Round 1 bear crawl in circle, Q halt, first pax does 10 merkins, pax plank until all pax have completed 10 merkins….begin bear crawling again for Round 2, Q halt, first pax does 10 diamond merkins, pax plank until all pax have com pleted 10 diamond merkins….etc.)

Similar 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.

What 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.

3 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.

The 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!

Get 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.

A 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".

PAX 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 distance prior to the sounding of the Beep, then the PAX are eliminated from the test. Any eliminated PAX do exercises previously designated by the “Q” until only 1 PAX remains doing the Bleep Test.

Pax 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.

Doing merkins using bricks, best when including squats and jumpups.

Find 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.

PAX 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.

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!

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.

Same as Sheldon Cooper, but instead of decreasing reps after each run, you do 10 merkins, 10 squats, 10 BBSU, and 10 burpees each time.<br /> 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.

Inspired 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 exercise each time until you've completed one loop and exercise combo for each of the 12 grades. Great for mumble chatter and telling of high school victories. Celebrate graduation with snack packs for all!

Bizzaro 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.

Start 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!

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

Start 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.

Similar 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)

5 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.

Where 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.

Best done with 12×12 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.

A #Jack Webb using a concrete block incline merkin & a block press instead of an air press.

Burpees 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.

PAX, in a circle, hold standard 8x8x16 concrete blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Works both clockwise and counterclockwise. A modified version of a PAX favorite, Guantanamo.

Pax is divided into two teams teams and 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 plan wins.

The 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.

This 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.

This 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.

Essentially 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.

Slow Freddy Mercury with a 5 second hold on each side each side single count finishing with Freddy Mercury’s IC

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

As 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.

Find 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

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

In honor of the late great Stuart Scott, who no doubt would have been an F3 Dash pax, had F3 been in Winston-Salem 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!

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