EXICON / RUN

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

Primate Humper O-Rama

Primate Humper O-Rama

This riff on Moneky Humpers never disappoints. It's 3-way monkey humpers...Spider Monkey, Chimp Humpers, Gorilla Humpers Spider Monkey Humpers - Standard Monkey Humpers but with feet together. PAX wil... ...more

Legs

November 11, 20241 min read

Elizabeth Warren

Elizabeth Warren

Bernie Sanders Indian Run: while PAX are lunge walking backwards in a line, the PAX in front will Bernie backwards to the back of the line. Upon getting to the back of the line, will resume backwards ... ...more

Legs ,Cardio &Routine

November 11, 20240 min read

McDuck

McDuck

Named after the one and only Scrooge McDuck F3 Denver and his love for the calf raises we give you the McDuck. 1 McDuck is 100 calf raises. Sprinkle in McDucks throughout your workout. ...more

Legs ,Routine

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

Triple Pump Squat Jumps

Triple Pump Squat Jumps

Perform a squat, then rise into a calf raise. Lower back down into the squat position, then come up halfway before returning to the squat position again. Finally, jump up to complete a squat jump. ...more

Exicon ,Legs &Cardio

October 18, 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

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

Gargoyle

Gargoyle

A variation of the Monkey Humper, which is a half-squat performed while grabbing the inside of your ankles. In this variation, the exercise is performed on a coupon, bench, or any elevated surface. ...more

Exicon ,Legs &Full Body

September 17, 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

Earl Fonda

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, 20240 min read

Upper Decker

Upper Decker

Best used with sturdy picnic table or stairs. PAX will step up to the tabletop (two steps) when on top perform one air squat and step down. ...more

Exicon ,Legs

September 16, 20240 min read

Zombie Walk

Zombie Walk

A lunge walk over a long distance that causes the PAX to groan and stumble like the Walking Dead. ...more

Exicon ,Legs

June 30, 20240 min read

Zig-Zag Hops

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, 20240 min read

Zebra Butt-Kicks

Zebra Butt-Kicks

The zebra kick is all about the gluteus maximus. From plank, bend your knee to 90 degrees and kick skyward. High reps, imagine your heel busting up the chops of a lioness. ...more

Exicon ,Legs &Core

June 30, 20240 min read

Wojo Squats

Wojo Squats

Wojo Squats ...more

Exicon ,Legs

June 30, 20240 min read

Water Wheel

Water Wheel

Water Wheel ...more

Exicon ,Legs &warmup

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

Walkerstrong

Walkerstrong

WALKERSTRONG ...more

Exicon ,Legs &Mary

June 30, 20240 min read

Walk Like An Egyptian

Walk Like An Egyptian

Walk Like An Egyptian ...more

Exicon ,Legs &Routine

June 30, 20241 min read

V-Up Roll Up

V-Up Roll Up

Performed in a 4-count cadence, this exercise is best known from P90X's Ab Ripper. Start by lying flat with your arms extended above your head. Perform a full sit-up and touch your toes. As you return... ...more

Exicon ,Legs &Core

June 30, 20240 min read

Up Straddle Hop

Up Straddle Hop

Up Straddle Hop ...more

Exicon ,Legs

June 30, 20241 min read

Up downs

Up downs

Up downs ...more

Exicon ,Legs &Full Body

June 30, 20240 min read

Twinkle Toes

Twinkle Toes

Twinkle Toes ...more

Exicon ,Legs

June 30, 20240 min read

Tie Fighters

Tie Fighters

Tie Fighters ...more

Exicon ,Legs warmup &Arms

June 30, 20240 min read

Three Amigos

Three Amigos

Three Amigos ...more

Exicon ,Legs

June 30, 20240 min read

Thigh Master

Thigh Master

Thigh Master ...more

Exicon ,Legs

June 30, 20240 min read

The Elwood

The Elwood

The Elwood ...more

Exicon ,Legs Arms &Full Body

June 30, 20240 min read

The Butkus

The Butkus

The BUT KIS ...more

Exicon ,Legs

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

Spiced Rum Squat

Spiced Rum Squat

Spiced Rum Squat ...more

Exicon ,Legs

June 30, 20240 min read

Speed Humpers

Speed Humpers

Speed Humpers ...more

Exicon ,Legs

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

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 Bunny

Murder Bunny

Murder Bunny ...more

Exicon ,Legs &Coupon

June 30, 20240 min read

Mucho Leg-o

Mucho Leg-o

Mucho Leg-o ...more

Exicon ,Legs

June 30, 20240 min read

Lounge Act

Lounge Act

Lounge Act ...more

Exicon ,Legs

June 30, 20240 min read

Hillbillies

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, 20240 min read

Derricks

Derricks

Derricks ...more

Exicon ,Legs

June 29, 20240 min read

Creapees

Creapees

Creapees ...more

Exicon ,Legs Arms &Cardio

June 29, 20240 min read

Cracker Jacks

Cracker Jacks

Cracker Jacks ...more

Exicon ,Legs &Cardio

June 29, 20240 min read

Bolt 45s

Bolt 45s

Bolt 45s ...more

Exicon ,Legs

June 29, 20240 min read

Blart

Blart

Blart ...more

Exicon ,Legs &Mary

June 29, 20240 min read

Animal Style Squats

Animal Style Squats

Animal Style Squats ...more

Exicon ,Legs &Arms

June 27, 20240 min read

Alternating Side Squats

Alternating Side Squats

Alternating Side Squats ...more

Exicon ,Legs

June 27, 20240 min read

Chinook Squats

Chinook Squats

Chinook Squats ...more

Exicon ,Legs &Arms

June 01, 20240 min read

Chilly Broad Jumps

Chilly Broad Jumps

Chilly Broad Jumps ...more

Exicon ,Legs &Core

June 01, 20240 min read

Caterpillar

Caterpillar

Caterpillar ...more

Exicon ,Legs &Core

June 01, 20240 min read

Butkus

Butkus

Butkus ...more

Exicon ,Legs &Cardio

June 01, 20240 min read

Bucket Brigade Lunge

Bucket Brigade Lunge

Bucket Brigade Lunge ...more

Exicon ,Legs &Coupon

June 01, 20240 min read

21s

21s

21s ...more

Exicon ,Legs &Routine

June 01, 20240 min read

Bear Hold

Bear Hold

Bear Hold ...more

Exicon ,Legs &Mary

June 01, 20240 min read

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