Trying to make sense of the exercises you may hear called at an F3 bootcamp? * * * In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, continue to 13. Do 10 Derkins then walk feet up wall to 45 degree Derkin position.
Repeato as necessary.3 markers ~30yds apart in shape of a triangle.
Also works well in parking lot conveyer belts when PAX are provided with small squares of cardboard left at Absolution station to protect elbows. ALARM 1 = Shoulder Press, Lunge, LBC, Run, Merkin; ALARM 2 = Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkins, Makhtar N’Diayes, ALARM 3 = Burpees, Jump Squat, Mountain Climbers, Rockette Hillbillies, Pattycake Merkins)Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. Best performed either in a slow cadence or OYO.4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on opposite leg (4).
Smart Q's will introduce this with the cadence, but then instruct PAX to do sets of 15-30 OYO (as the Q will suffer too and should avoid giving the impression of weakness to the PAX, lest he suffer insufferable mumble chatter). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs.
Start in plank position and perform a single Groiner (cadence "1" jump feet forward, "2" jump feet back), then Mahktar N' Diayes to Chillcut position (cadence "3" & "4" with drop to each elbow), then Chilly Jack (cadence "5" feet out, "6" feet together), and finally Mahktar N' Diayes to plank starting position (cadence "7" and "ONE, TWO, etc." with rise on each hand). With control, straighten the legs all the way back up to standing while balancing on the toes.
Best done in mulch, dirt or at edge of grass and asphalt/concrete so hands/elbows can be on grass while feet have traction. except these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples (e.g. Can be completed with arms straight out for balance or with hands clasped behind head.