EXICON / LEGS

Killer Roos

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

Exicon ,Legs &Coupon

October 18, 2024•0 min read

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

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, 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

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, 2024•0 min read