Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Squats
Exercises
90 found
Triple Pump Squat Jumps
Intermediate
TRIPLE PUMP SQUAT JUMPS
Squat, calf raise, lower to squat, rise halfway, then jump for a squat jump.
Lower Body
Squats
Calves
Plyometrics
Frog Squats
Intermediate
FROG SQUATS
Squat with hands on a coupon, mimicking Bear Crawl position for a leg burner.
Squats
Coupon
Lower Body
Necro Bunny
Advanced
NECRO BUNNY
Do a Murder Bunny, then 5 Frog Squats while keeping hands on the coupon. Distance set by Q.
Coupon
Full Body
Squats
Lower Body
Gargoyle
Intermediate
Half-squat on an elevated surface while grabbing the inside of your ankles, like a Monkey Humper.
Lower Body
Squats
Flexibility
Bench
Coupon
Upper Decker
Intermediate
UPPER DECKER
Step up onto a sturdy table or stairs, do one air squat, then step down. Inspired by MaGruber.
Lower Body
Squats
Bench
Stairs
Wojo Squats
Intermediate
WOJO SQUATS
Squats where you slap the pavement at the bottom, inspired by Duke's Steve Wojciechowski.
Lower Body
Glutes
Squats
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
Twinkle Toes
Intermediate
TWINKLE TOES
Hold a squat with arms extended in front while performing calf raises, inspired by F3 Knoxville's Anchorman.
Lower Body
Squats
Calves
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
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 Lion King
Intermediate
THE LION KING
Hold a coupon to your chest, squat low with it between your knees, then rise and thrust it overhead like Simba being presented.
Coupon
Squats
Lower Body
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
Sumo Squat
Intermediate
SUMO SQUAT
In a wide stance, squat down and touch the ground with both hands; add sumo sounds and leg lifts for fun, or do it as a jump squat.
Lower Body
Squats
Glutes
Suicide Squats
Intermediate
SUICIDE SQUATS
Start in a normal squat, then perform a half squat, a full squat, and a deep ankle squat, returning to the starting position after each. Q leads in a cadence, with PAX responding with rep counts.
Lower Body
Squats
Stink B.O.M.B.S.
Advanced
STINK B.O.M.B.S.
Complete B.O.M.B.S. (100 Burpees, 200 Over Head Presses, 300 Merkins, 400 Big Boy Sit-ups, 500 Squats) in a spoke layout with 5 cones around the Shovel Flag, alternating between cone exercises and a center exercise chosen by the Q.
Routine
Partner
Field
Burpee
Merkin
Squats
Core
Upper Body
Steve Earle
Intermediate
STEVE EARLE
From a standing position with hands behind your head, perform a Copperhead Squat followed by a Hillbilly on the 4th count.
Squats
Lower Body
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