Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Routine
Exercises
138 found
Primate Humper O-Rama
Advanced
PRIMATE HUMPER O-RAMA
3-way monkey humpers: Spider, Chimp, and Gorilla Humpers in rapid succession with varying foot placements.
Core
Full Body
Routine
Wilt Chamberlains
Advanced
WILT CHAMBERLAINS
Do 100 LBCs, run 100 feet for 100 squats, return for 100 flutter kicks, and finish with 100 lunges.
Core
Lower Body
Squats
Lunges
Run
Routine
Welcome Party
Intermediate
WELCOME PARTY
PAX arrive early for coffee but face 10 minutes of burpees, aiming for 100, with aggressive music.
Burpee
Routine
Timer
Music
Walls of Jericho
Advanced
WALLS OF JERICHO
Perform 7 exercises for 7 reps, then run a lap around the building, repeating for 7 laps. Shout on the last set!
Base Routine
Run
Routine
Walk Like An Egyptian
Intermediate
WALK LIKE AN EGYPTIAN
PAX lunge forward alternating legs while the last PAX jailbreaks to the front, adding torso rotations.
Lower Body
Lunges
Core
Routine
Vicious circle
Intermediate
VICIOUS CIRCLE
PAX run single-file around a baseball field, with the last man doing 5 exercises at the mound before returning.
Field
Run
Crawl
Lunges
Routine
Uptown 50
Advanced
UPTOWN 50
Do 100 burpees while alternating travel methods from cones at the 50-yard line, like Crab Walk and Bear Crawl.
Full Body
Routine
Partner
Field
Burpee
Run
Sprints
Tour de Humpers
Advanced
TOUR DE HUMPERS
PAX run through a neighborhood with multiple F3 members, stopping at each stop sign for a set of three exercises (10, 20, 30 reps) and performing 25 Monkey Humpers in front of F3 members' houses.
Run
Endurance
Merkin
Squats
Routine
Tortoise and the Hare B.O.M.B.S.
Advanced
TORTOISE AND THE HARE B.O.M.B.S.
Partners alternate walking with a rucksack and completing exercises until all are done 5 times each.
Partner
Coupon
Routine
Burpee
Merkin
Squats
Top Gun
Advanced
TOP GUN
Perform 10 reps each of 5 standing coupon exercises for 10 minutes, dropping to do 3 Burpees every minute on the minute. Bonus points for singing 'Danger Zone' while you work!
Coupon
Full Body
Burpee
Timer
Routine
Endurance
Music
Theresa
Beginner
THERESA
A recovery routine led by the Q featuring stretching exercises to help runners prevent injury after intense workouts.
Flexibility
Routine
The Sheldon Cooper
Advanced
THE SHELDON COOPER
Run a lap, then do 10 burpees, 10 squats, and 10 merkins; repeat laps while counting down the reps to 1, adding big boy sit-ups.
Run
Track
Burpee
Squats
Merkin
Routine
The Hightower
Advanced
THE HIGHTOWER
In honor of Jacob 'Hightower' Hancher, perform 5 exercises for 9 reps each: Burpees, Bodybuilders, Triple Merkin Burpees, Triple Jump Squat Burpees, and a combination of Triple Merkin, Triple Jump Squat Bodybuilders.
Burpee
Plyometrics
Full Body
Routine
The Gross
Advanced
THE GROSS
Choose 12 exercises and perform 12 reps of each for a total of 144, known as a Gross. Adjust the intensity to inflict the desired level of pain and enjoy the resulting mumble chatter.
Routine
Endurance
Full Body
The Dab
Advanced
THE DAB
Perform 10 burpees per minute for 5 minutes, then run 1/4 mile. Repeat this cycle 4 times.
Burpee
Run
Full Body
Endurance
Routine
The Cycle
Intermediate
THE CYCLE
Bear crawl around the bases, doing 3 burpees at 1st base, 6 at 2nd, and 9 at 3rd, then return to home plate.
Crawl
Full Body
Endurance
Routine
Field
The Cooper
Advanced
THE COOPER
Run one lap around the track, then do 10 burpees, 10 squats, and 10 merkins. Continue running laps while counting down the reps to 1.
Run
Burpee
Squats
Merkin
Routine
Track
Full Body
Tammy Wynette
Advanced
TAMMY WYNETTE
In this partner workout, one PAX does merkins while the other performs deep squats, alternating every 10 reps until reaching a total of 200 reps (100 each). Each switch features an explosive transition from the ground, inspired by Tammy Wynette's song 'Stand By Your Man.'
Merkin
Squats
Partner
Routine
Full Body
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