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Counts 5-8 are parallel to the ground; 5- right leg over left leg, 6- left over right, 7-right over left, 8-left over right. A real crowd pleaser at the end of your AB workout.

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Ideally the lengths and number of burpees should be such that the entire exercise takes the full time of "Stairway to Heaven".

PAX run continuously between two points that are 20 meters apart from side to side.

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.

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A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length.Keep going around until all pax have completed the 10 merkins.The suck factor greatly increases the more pax you have (longer planks).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. (You also may want to consult The Lexicon, at least after your first workout, to make sense of what just happened.) If something needs to be added, contact AP through the form at the bottom of this page. Start with feet on wall in 15 degree descending Merkin (Derkin) position.Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Named Bearmuda Triangle as it has been known to mysteriously lose some pax along the way.The Bearpees are long lost cousins to the Burpeedans and suck equally. OYO 1 Burpee followed up by 4 count bearcrawl forward.PAX start in upright position arms raised (Grizzly bear rarwr) drop in to burpee, at the top of the push up start bear crawling. Begin by bear crawling around in circle until Q says stop.Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank.Perform merkins on two parallel benches, right hand and foot on one bench, and left hand and foot on the other bench, letting your body lower into the space between the benches as far a possible. Progression of arm exercises that are deceivingly difficult and named after Austin's bats.Works best if done slowly, holding at the lowest point and imagining a bottomless abyss below you. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Remember to enjoy the pain on the faces of your fellow men. A combination of Catch Me If You Can and a traditional Indian Run.


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