No pain, no gain, no idea what half these terms mean.
A folkstyle wrestling move where you shoot for your opponent's legs, secure their arm, lift them onto your shoulders (like a fireman carrying someone), and then slam them to the mat for submission.
The range of motion available at a joint. It's not about touching your toes; it's about functional joint mobility.
Training all major muscle groups in each workout session. It's efficient, it's effective, and it's absolutely brutal.