EXICON / ROUTINE

Navy Seal Burpee

Navy Seal Burpee

This is a classic exercise that can be worked into any THANG you might have in mind (or even a warmup or MARY). The Navy Seal burpee (or Seal Burpee) is a standard burpee but on the down you are exec... ...more

Legs ,Arms &Full Body

November 11, 20240 min read

Grocery Carry

Grocery Carry

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

Arms ,Coupon

November 11, 20240 min read

Squirrel Splat

Squirrel Splat

Squirrel Splat = military, hand-release merkin + frogger military, hand-release merkin: 1. down 2. arms in cross with chest on ground 3. up frogger 1. Plank in arms outstretched position 2. Jump both ... ...more

Arms

November 11, 20240 min read

Multi-Merkin (M&M)

Multi-Merkin (M&M)

Start in high plank position, perform merkin, the tough left knee, merkin, right knee, merkin left foot, merkin, right foot, merkin, stretch left, merkin stretch right, merkin, inch worm back, stand u... ...more

Exicon ,Arms Coupon &Core

November 11, 20240 min read

Flamingo Merkins

Flamingo Merkins

Bend at the waist, fingers touching your toes. Walk your hands out to a plank position while keeping one leg raised in the air. Perform a merkin, then walk your hands back, lowering your leg to the gr... ...more

Exicon ,Legs Arms &Full Body

October 18, 20240 min read

Lunge Worm

Lunge Worm

Lunge Walk with each leg, then do an inch worm with two Merkins at the bottom before inching back up. When returning to standing position from the inch worm, repeat the full movement until the destina... ...more

Exicon ,Legs Arms &Full Body

September 16, 20240 min read

Cocaine Bear Crawl

Cocaine Bear Crawl

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

Exicon ,Arms &Full Body

September 16, 20240 min read

Yul Brynner

Yul Brynner

Yul Brynner was an actor in the 1960s movie The Magnificent Seven. The Magnificent Seven Merkins involve progressing through seven different types of merkins without stopping or holding plank between ... ...more

Exicon ,Arms &Full Body

June 30, 20240 min read

Worst Worst Merkin Ever

Worst Worst Merkin Ever

That’s right, it can ALWAYS be worse! Done in cadence: start with a Crucible Merkin on 1, a Wercan on 2, a regular Merkin on 3, and a Diamond Merkin on 4. Do ten of these, and you'll agree it’s the wo... ...more

Exicon ,Arms &Core

June 30, 20240 min read

Worst Merkin Ever

Worst Merkin Ever

Worst Merkin Ever ...more

Exicon ,Arms

June 30, 20240 min read

WMD Crawl

WMD Crawl

WMD Crawl ...more

Exicon ,Arms &Full Body

June 30, 20240 min read

WMD

WMD

WMD ...more

Exicon ,Arms

June 30, 20240 min read

Wilson's Wife

Wilson's Wife

Wilson's Wife ...more

Exicon ,Arms &Full Body

June 30, 20240 min read

Wheel of Merkin

Wheel of Merkin

Grab a piece of curb and start in an incline plank position. Perform a set number of reps in each merkin position before rotating to the next. Begin with an incline merkin. Then, rotate 90 degrees clo... ...more

Exicon ,Arms

June 30, 20241 min read

Welsh Dragons

Welsh Dragons

Welsh Dragons ...more

Exicon ,Arms &Full Body

June 30, 20240 min read

We're Not Worthy

We're Not Worthy

Everyone remembers Wayne and Garth from Wayne's World: "We're not worthy, we're not worthy." With arms extended outward, lower and raise your arms. Okay, okay, it's a front raise. But this is F3! It's... ...more

Exicon ,Arms Coupon &Core

June 30, 20240 min read

Wave of Merkins

Wave of Merkins

Wave of Merkins ...more

Exicon ,Arms Mary &Core

June 30, 20240 min read

Walmart Burpee

Walmart Burpee

The burpee’s discount-store cousin, where the fun is dialed back. Start by dropping into a squat like a normal burpee, but continue all the way down to your back, rolling onto your shoulder blades. Ro... ...more

Exicon ,Legs Arms &Full Body

June 30, 20240 min read

Wall Worms

Wall Worms

Wall Worms ...more

Exicon ,Arms &Full Body

June 30, 20240 min read

Wall Conveyor

Wall Conveyor

Wall Conveyor ...more

Exicon ,Arms Mary Routine &Full Body

June 30, 20240 min read

Upright Row

Upright Row

Upright Row ...more

Exicon ,Arms &Coupon

June 30, 20240 min read

Underdog

Underdog

Underdog ...more

Exicon ,Arms

June 30, 20240 min read

UHaul

UHaul

UHaul ...more

Exicon ,Arms &Coupon

June 30, 20240 min read

Travolta Merkins

Travolta Merkins

Travolta Merkins ...more

Exicon ,Arms &Core

June 30, 20240 min read

Top Gun

Top Gun

Top Gun ...more

Exicon ,Arms Coupon &Routine

June 30, 20240 min read

Tooth Fairy

Tooth Fairy

Tooth Fairy ...more

Exicon ,Arms &Full Body

June 30, 20240 min read

Tie Fighters

Tie Fighters

Tie Fighters ...more

Exicon ,Legs warmup &Arms

June 30, 20240 min read

The Swimmer

The Swimmer

The Swimmer ...more

Exicon ,Arms

June 30, 20240 min read

The Hightower

The Hightower

The Hightower ...more

Exicon ,Arms Cardio &Routine

June 30, 20241 min read

The Elwood

The Elwood

The Elwood ...more

Exicon ,Legs Arms &Full Body

June 30, 20240 min read

The Chinook

The Chinook

The Chinook ...more

Exicon ,warmup &Arms

June 30, 20240 min read

The Bruce and the Cait

The Bruce and the Cait

The Bruce and the Cait ...more

Exicon ,Arms

June 30, 20240 min read

Tempo Merkin

Tempo Merkin

Regular Merkin, in cadence, with a 3-count down and a 1-count up. ...more

Exicon ,Arms &Mary

June 30, 20240 min read

Swirley

Swirley

Swirley ...more

Exicon ,Arms

June 30, 20240 min read

Swingset Orangutans

Swingset Orangutans

Swingset Orangutans ...more

Exicon ,Arms

June 30, 20240 min read

Swerkins

Swerkins

Swerkins ...more

Exicon ,Arms &Core

June 30, 20240 min read

Surfer Merkin

Surfer Merkin

Perform a 360-degree jump, then go down for a merkin, pop back up, and repeat. ...more

Exicon ,Arms &Full Body

June 30, 20240 min read

Star Jack Burpee

Star Jack Burpee

A burpee variation that includes a StarJack instead of the jump at the end. The StarJack is performed by jumping and raising your arms and legs out to your sides, so your body forms an 'X' in mid-air. ...more

Exicon ,Legs Arms &Full Body

June 30, 20240 min read

Shoulder Blaster Special

Shoulder Blaster Special

Shoulder Blaster Special ...more

Exicon ,Arms

June 30, 20240 min read

Scorpion Dry Dock

Scorpion Dry Dock

A variation of the Carolina Dry Dock where one leg is hoisted in the air, higher than your six. Perform a specified number of reps, then switch legs. ...more

Exicon ,Legs &Arms

June 30, 20240 min read

Nutcracker

Nutcracker

Nutcracker ...more

Exicon ,Legs Arms &Coupon

June 30, 20240 min read

Merkin Mountain

Merkin Mountain

Merkin Mountain ...more

Exicon ,Arms

June 30, 20240 min read

Merkin Jack

Merkin Jack

Merkin Jack ...more

Exicon ,Arms

June 30, 20240 min read

Hernia

Hernia

Hernia ...more

Exicon ,Arms &Coupon

June 30, 20240 min read

Grave Diggers

Grave Diggers

Grave Diggers ...more

Exicon ,Arms &Coupon

June 30, 20240 min read

Foxhole

Foxhole

Foxhole ...more

Exicon ,Arms &Mary

June 30, 20240 min read

Creapees

Creapees

Creapees ...more

Exicon ,Legs Arms &Cardio

June 29, 20240 min read

Blocktanamo

Blocktanamo

Blocktanamo ...more

Exicon ,Arms Coupon &Routine

June 29, 20240 min read

Animal Style Squats

Animal Style Squats

Animal Style Squats ...more

Exicon ,Legs &Arms

June 27, 20240 min read

Bataan Death Crawl

Bataan Death Crawl

Bataan Death Crawl ...more

Exicon ,Arms &Cardio

June 27, 20240 min read

Chuck Norris Merkins

Chuck Norris Merkins

Chuck Norris Merkins ...more

Exicon ,Arms

June 01, 20240 min read

Chinook Squats

Chinook Squats

Chinook Squats ...more

Exicon ,Legs &Arms

June 01, 20240 min read

Chicken Peckers

Chicken Peckers

Chicken Peckers ...more

Exicon ,Arms

June 01, 20240 min read

CHerkin

CHerkin

CHerkin ...more

Exicon ,Arms

June 01, 20240 min read

Cheerleader Merkin

Cheerleader Merkin

Cheerleader Merkin ...more

Exicon ,Arms

June 01, 20240 min read

Catalina Wine Mixer

Catalina Wine Mixer

Catalina Wine Mixer ...more

Exicon ,Arms &Core

June 01, 20240 min read

Carolina Dry Docks

Carolina Dry Docks

Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six. ...more

Exicon ,Arms

June 01, 20240 min read

Captain Therkin

Captain Therkin

Captain Therkin ...more

Exicon ,Arms &Core

June 01, 20240 min read

Bucket Brigade

Bucket Brigade

Bucket Brigade ...more

Exicon ,Arms &Core

June 01, 20240 min read

Broken Wheelbarrow

Broken Wheelbarrow

Broken Wheelbarrow ...more

Exicon ,Arms &Core

June 01, 20240 min read

Bridge of Hate

Bridge of Hate

Bridge of Hate ...more

Exicon ,Arms

June 01, 20241 min read

Brickbarrow

Brickbarrow

Brickbarrow ...more

Exicon ,Arms

June 01, 20240 min read

Breakdancer Merkin

Breakdancer Merkin

Breakdancer Merkin ...more

Exicon ,Arms &Core

June 01, 20240 min read

Booyah! Merkin

Booyah! Merkin

Booyah! Merkin ...more

Exicon ,Arms

June 01, 20240 min read

Eagle Wings

Eagle Wings

Dwight Howard ...more

Exicon ,Arms

June 01, 20240 min read

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