EXICON / ARMS

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

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

Killer Roos

Killer Roos

Perform broad jumps while holding a Cindy (coupon), also known as 'Joey in the Pouch.' ...more

Exicon ,Legs &Coupon

October 18, 20240 min read

Inchworm Blockees

Inchworm Blockees

With a Cindy (coupon), bend at the waist and place the Cindy on the ground a foot or two in front of you. Perform a blockee (a burpee using the Cindy followed by a thruster with the Cindy). Rinse and ... ...more

Exicon ,Coupon &Full Body

October 18, 20240 min read

Frog Squats

Frog Squats

With your hands on a horizontally flat Cindy (coupon), position your body as if you were about to Bear Crawl or Murder Bunny, but stay in place and perform a squat. Higher rep count leads to a burner ... ...more

Exicon ,Coupon &Full Body

October 18, 20240 min read

Necro Bunny

Necro Bunny

Perform a Murder Bunny and after each "hop," remain with hands on Cindy (coupon). Without standing up, perform 5 squats or "Frog Squats." Distance set by Q ...more

Exicon ,Coupon &Full Body

October 18, 20240 min read

Sleeping Bunny

Sleeping Bunny

Murder Bunny exercise performed in a ZigZag route. Murder Bunny out "X" distance set by Q, rotate body and cindy 45 degrees, Murder Bunny out "X" distance set by Q, rotate body and Cindy opposite 45 d... ...more

Exicon ,Coupon &Full Body

October 18, 20240 min read

Energizer Bunnies

Energizer Bunnies

Perform a murder bunny, then execute 3 Groiners (Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position) after each "Hop.... ...more

Exicon ,Coupon &Full Body

October 18, 20240 min read

Beach Bunnies

Beach Bunnies

Murder Bunnies performed in the sand (ie - a volleyball court, playground area, beach, etc) ...more

Exicon ,Legs Coupon &Full Body

October 18, 20240 min read

Bulgarian Split Squat

Bulgarian Split Squat

Use a bench or a partner's back while they hold a plank position. Extend one leg out roughly 24 inches, with the other leg placed on the bench or your partner’s back. Squat down until your knee is nea... ...more

Exicon ,Legs &Coupon

September 19, 20240 min read

Imperial Blocker

Imperial Blocker

Imperial Walker using a cindy/coupon. The pax starts with the cindy overhead. As the pax brings a knee up to their stomach, he lowers the cindy to the down position of an overhead press with a slight ... ...more

Exicon ,Coupon &Full Body

September 16, 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

Upright Row

Upright Row

Upright Row ...more

Exicon ,Arms &Coupon

June 30, 20240 min read

UHaul

UHaul

UHaul ...more

Exicon ,Arms &Coupon

June 30, 20240 min read

Top Gun

Top Gun

Top Gun ...more

Exicon ,Arms Coupon &Routine

June 30, 20240 min read

The Lion King

The Lion King

The Lion King ...more

Exicon ,Coupon &Full Body

June 30, 20240 min read

The Hodor

The Hodor

The Hodor ...more

Exicon ,Coupon &Run

June 30, 20240 min read

Redrum

Redrum

Redrum ...more

Exicon ,Coupon

June 30, 20240 min read

Painkillers

Painkillers

Painkillers ...more

Exicon ,Legs Cardio &Coupon

June 30, 20240 min read

Nutcracker

Nutcracker

Nutcracker ...more

Exicon ,Legs Arms &Coupon

June 30, 20240 min read

Murder Hornet

Murder Hornet

Murder Hornet ...more

Exicon ,Coupon &Routine

June 30, 20240 min read

Murder Bunny

Murder Bunny

Murder Bunny ...more

Exicon ,Legs &Coupon

June 30, 20240 min read

Hernia

Hernia

Hernia ...more

Exicon ,Arms &Coupon

June 30, 20240 min read

Heavy Freddies

Heavy Freddies

Freddy Mercuries while holding up a coupon, rock, or ram. ...more

Exicon ,Coupon &Core

June 30, 20240 min read

Grip, Rip, and Roll (GRRs)

Grip, Rip, and Roll (GRRs)

Grip, Rip, and Roll (GRRs) ...more

Exicon ,Coupon

June 30, 20240 min read

Grave Diggers

Grave Diggers

Grave Diggers ...more

Exicon ,Arms &Coupon

June 30, 20240 min read

Blocktanamo

Blocktanamo

Blocktanamo ...more

Exicon ,Arms Coupon &Routine

June 29, 20240 min read

Bucket Brigade Lunge

Bucket Brigade Lunge

Bucket Brigade Lunge ...more

Exicon ,Legs &Coupon

June 01, 20240 min read

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