EXICON / ARMS
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, 2024•0 min read
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, 2024•0 min read
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, 2024•0 min read
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, 2024•0 min read
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, 2024•0 min read
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, 2024•0 min read
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, 2024•0 min read
Beach Bunnies
Murder Bunnies performed in the sand (ie - a volleyball court, playground area, beach, etc) ...more
Exicon ,Legs Coupon &Full Body
October 18, 2024•0 min read
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, 2024•0 min read
Earl Fonda
You perform the exercise on a 4 count. First count is the upward motion of the jane fonda, second count is the downward motion, but you suspend your leg without touching the ground. The third count is... ...more
Exicon ,Legs Core &Full Body
September 16, 2024•0 min read
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, 2024•0 min read
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, 2024•0 min read
Zombie Crawl
Start in a plank position and crawl with both legs dragging behind. For an added challenge, try a Zombie Crawl on an incline. ...more
Exicon ,Full Body
June 30, 2024•0 min read
Zig-Zag Hops
Find a beam, log, or other object to jump over. Start on one side and hop over in a zig-zag fashion from one end to the other. ...more
Exicon ,Legs &Full Body
June 30, 2024•0 min read
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, 2024•0 min read
Wooly Worm aka Inch Worm.
Wooly Worm aka Inch Worm. ...more
Exicon ,Core &Full Body
June 30, 2024•0 min read
When Animals Attack
Mark off an area (kill zone). All PAX must remain in the area at all times. One PAX (the attacker or "it") starts in one corner, while all the other PAX start in the opposite corner. Assume the bear c... ...more
Exicon ,Routine &Full Body
June 30, 2024•1 min read
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, 2024•0 min read
Tony Hawk Burpee
A normal burpee but when you jump, do a 360 degree spin in the air each time. ...more
Exicon ,Full Body
June 30, 2024•0 min read
The Grateful Dead (aka Dancing Bear)
The Grateful Dead (aka Dancing Bear) ...more
Exicon ,Core &Full Body
June 30, 2024•1 min read
Tennessee Rocking Chair
Tennessee Rocking Chair ...more
Exicon ,warmup &Full Body
June 30, 2024•0 min read
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, 2024•0 min read
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, 2024•0 min read
Smurf Jacks
Side straddle hop performed in the squat position. Can be done in cadence or OYO. ...more
Exicon ,Cardio &Full Body
June 30, 2024•0 min read
Hillbillies
AKA. Hillbilly Walkers Similar to Imperial Walkers, but in this variation, the knee comes up to the elbow on the same side of the body as the raised knee. ...more
Exicon ,Legs warmup &Full Body
June 30, 2024•0 min read
Abe Vigoda
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. ...more
Exicon ,warmup &Full Body
June 02, 2024•0 min read
Brick by Brick Shuttlerun (BBBS)
Brick by Brick Shuttlerun (BBBS) ...more
Exicon ,Cardio &Full Body
June 01, 2024•1 min read
Questions,
Thoughts or Suggestions?
Leave no man behind, but leave
no man where you find him.
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