For today’s activities, Q decided to ask CHAT GPT to “Create a 45 minute F3 workout that focuses on body weight exercises and anaerobic conditioning.” We generally followed the plan, but Q did some modification.
We had four at the 5:30 and began the mosey to behind Hunt Center. However a car came screeching into the parking lot, so we circle back to pick them up. Turns out it was some random guy coming to workout at Womble. Q was giving the gift of a huge spider web to run through for his troubles.
Below is a copy/paste from CHAT GPT, Q edits in red:
——————————————————–
Great! Below is a 45-minute F3 workout that focuses on bodyweight exercises and anaerobic conditioning. F3 stands for Fitness, Fellowship, and Faith, and it’s a popular workout format known for its high-intensity exercises and group camaraderie.
Please note that before attempting any exercise routine, it’s essential to warm up properly and consult with a healthcare professional, especially if you have any pre-existing medical conditions or concerns.
Workout Format:
- Duration: 45 minutes (excluding warm-up and cool-down)
- Format: Circuit Training (perform each exercise for a set time/repetitions, then rest briefly before moving to the next exercise)
Warm-up (5 minutes):
- Jumping Jacks:
1 minute 20 IC
High Knees: 1 minute- Good Mornings 10 IC
- Arm Circles: 1 minute
(30 seconds forward, 30 seconds backward) 12 foward IC, 12 reverse IC
- Bodyweight Squats:
1 minute 20 reps
- Push-ups (on knees or toes):
1 minute 15 reps
Workout Circuit (35 minutes): Perform each exercise for 45 seconds, followed by a 15-second rest before moving to the next exercise. Complete the entire circuit, rest for 1-2 minutes, and then repeat for a total of 3 rounds.
Burpees: Explosively jump, do a push-up, and repeat. Modify with a step-back instead of a jump if needed.
Mountain Climbers: Get into a plank position and alternate bringing knees towards your chest in a running motion.
Jump Lunges: Perform alternating lunges while switching legs mid-air.
Push-ups: Maintain a straight line from head to heels while lowering and raising your body.
Squat Jumps: Perform a deep squat and explode into a jump, landing softly back into the squat position.
Plank Shoulder Taps: In a plank position, tap your opposite shoulder with each hand while maintaining stability.
Bicycle Crunches: Lie on your back and perform bicycle-like movements with your legs while reaching opposite elbows to knees.
Tricep Dips: Use a sturdy elevated surface (e.g., a chair) and dip down, using your triceps to lift yourself back up.
Cool-down (5 minutes):
- Cobra Stretch: 1 minute (for the back and core)
- Child’s Pose: 1 minute (to stretch the lower back and hips)
- Down Dog
- Quad Stretch: 1 minute (for the front thighs)
- Standing Forward Fold: 1 minute (to release tension in the hamstrings and lower back)
- Chest Opener Stretch: 1 minute (for the chest and shoulders)
- Triceps Stretches
Closing Circle (5 minutes):
- Gather in a circle for a brief moment of reflection or a motivational quote.
- End with a group prayer or positive affirmation, incorporating the “Faith” aspect of F3.
Remember to encourage participants to hydrate throughout the workout, and provide modifications for exercises to accommodate different fitness levels. The F3 workout emphasizes teamwork, camaraderie, and personal growth, so be sure to foster a positive and inclusive environment for all participants. Enjoy the workout!
Disclaimer: This workout is designed as a general fitness routine and may not be suitable for everyone. It’s always a good idea to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any health concerns or limitations.
As you may have observed, the math associated with how long the workout should be.
- Eight exercises with 1 minute total per exercise, two minutes of rest per round (10 min total) for three rounds is not actually 35 minutes of working out.
- Saying the workout is 45 minutes excluding warmup and cool down but then having 5 minutes of warmup and cooldown to accompany the “35 minutes’ of workout
All it all, a pretty good workout that my Co-Q came up with. Could be an excellent tool for those wanting to shake things up, a potential VQ, or a lazy Q brainstorm.
Announcements: Backpack drive that @Abe is leading, UNC Children’s hospital donations that @warbucks is leading. Furniture moving opportunities with @breach
Prayers: @Loafer’s youngest daughter is having a melanoma removed in a few weeks. Sick and Injured PAX
Comparing rocks
/in Downtown Train/by AbeFNGs: none
Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps
The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.
Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.
Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.
PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.
Mary: popcorn Mary took us right up to time.
Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR
Prayer: Gizmo’s mom, man that Plunger saw at the golf course
Relatively cool morning
/in Cletus/by WoodyWarm Up: SSH, good morning, frankenstein, imperial walker, slo-mo merkins
The Workout: YHC had nothing planned for today because YHC is lazy. Started with 7’s in the parking lot (burpees & squats). Mosey to the covered shelter for BTW & People’s Chair (X2), moseyed to the stage thing, stopping along the way for an exercise the name of which is escaping me at the moment, for dips & box jumps (X2). Moseyed some more around the track and had some fun with Carolina Dry Docks and Reverse Lunges (X2). Mosey back to stage thing for more dips, some derkins, then headed back.
Mary: Started with a move I saw at F3 Timeshare in Myrtle Beach – On your six in a V position, start with left leg extended while the right leg is tucked to your chest. Hold for 10 seconds. Switch legs, hold for 10 seconds. Then both legs extended, hold for 10 seconds.
After that was popcorn Mary. Box Cutters, Freddy Mercury, Jane Fonda, Heel Taps, and some elbow-to-opposite-knee thing that Jellybeans called.
T-Claps (Recognition): Prayer: Forceps getting ready for a move to DC while also prepping for an interview to move up in his company.
Swinging for Jeannette
/in Crazy Ivan/by FumungaFNGs: Lyft
Warm Up: Side Shuttle Hop, Michael Phillips, Fozie Arm Circles
The Workout:
EMOM Style workout.
1st set- 3 rounds (12 minutes)
15 full KB Swings
15 Goblet Squats
6 Cleans per side
5 Clean and squat per side
2nd set- 3 rounds (6 minutes)
20 half KB swings
10 Clean and Press
3rd set- 3 rounds (6 minutes)
15 full KB swings
10 Burbees
Mary:
2 rounds of abs from the April Ab Challenge
Announcements:
FV trash clean up on Saturday
T-Claps (Recognition): welcome Lyft Prayer: Rubik’s extended family member, FRAM’s coworker suffering from a loss of a loved one.
A trip to the Zoo
/in Any Given Sunday/by BleederFNGs: Nada
Warm Up: Nope
The Workout: Q organized a route through town that resembled a giraffe and promised a zoo experience for all those who attended in the pre-blast.
@yogurt, @bnb and Q were all operating on a just-in-time schedule for AGS. At 5:59:20, only @wild turkey was in Womble parking lot. By 5:59:45, there was a crew of 4 ready to hit the mean streets of Holly Springs.
We departed womble for quick loop through Remington to complete the leg gap of our giraffe. At the first turn we encountered the first zoo animal, a native odocoileus virginianus doe mere feet from the street.
We then traveled down stinson, across bass lake rd and onto hillspring where we completed the hind leg of the giraffe. As we turned to begin running up the back, we spied the second zoo attraction that Q had organized, a second odocoileus virginianus, attempting to hide in the brush.
As we traveled the remainder of the route, discussing vacations, weddings, upcoming races and home improvement projects we spied assorted felis catus, sciurus carolinensis, and canis lupus familiaris. All added to the zoo experience that Q had promised.
We arrived back at womble around 6:45 for some great mumblechatter and COT.
Prayer: @BNB has a friend in Atlanta going through some health challenges, trying to determine the long term impacts on his fitness. Prayers for doctors wisdom.
Extra Shots for Everyone
/in Tequila Sunrise/by BleederFNGs: None
Warm Up: SSH, 20 merkins OYO in honor of @vasoline “they are the only merkins you’ll get all day”
The Workout: Q arrived about 30 minutes ahead of the workout to find @jellybeans, @bobby boucher and @sunshine (Tyler Mosko) and @gamecock already EC-ing. Q joined for a few trips around the park ahead of the route. A few extra tequilla shots if you will.
The ME was hot and sticky, and generally felt like a bad decision as we wandered through neighborhoods, through downtown, to the end of Academy St. and the back to the start along Judd Pkwy.
Upon arrival back, @flop and @jellybeans squeezed in a few extra steps to hit their targets. A great jog with great mumblechatter, nothing breeds comradery like shared misery.
I forgot what we did after the run, probably some prayer requests and T-Claps. All of the morning tequila gave me brain fog.
@Finkle was missed for our travels.
Post this on OnlyFlags
/in Cletus/by BleederPre-blast for today’s workout gave all of the details of what was to come. Those in attendance choose to fight the heat to get stronger.
Warmup: Slow mosey from the parking lot towards the other parking lot, with a stop at the picnic shelter for some goooooood mornings. Once we arrived at the other lot and commented how little of the field construction materials remained, we did some side straddle hops and daisy pickers.
The Thang: Suicide B.L.I.M.P.S
Using the parking lot light poles as distance markers for each new exercise that was introduced, with the curb serving as the start/finish point. Exercises were as follows:
B-Burpees (5)
L-Lunges (10)
I-Imperial Walkers (15/side)
M-Merkins (20)
P-Plank Jacks (25)
S-Squats (30)
Workout was a stack-em, where each round we repeated the prior exercises and added a new light pole/exercise. Stack until you spell BLIMPS.
Curb–> B –> Curb
Curb –>B –> L –> Curb
Curb –>B –> L –> I –> Curb… etc
After spelling BLIMPS, we worked our way back down to B, removing one light pole/exercise each round. (BLIMP, BLIM, BLI, BL, B)
At this point we were all cooked, so we moseyed to the amphitheater for some preachers chair and dips, moseyed to the picnic shelter for some more preachers chair and dips, then to the tennis courts for mary.
Mary was popcorn around the circle, throwing a found pickle ball at the next popcorn leader. Everyone went the extra mile to come up with an ab exercise more miserable than the one before.
COT: T-Claps to @TomTom for jumping back in with both feet after time away. T-Claps to @Abe for leading the backpack drive for SouthWake. Prayer requests for PAX who are training for assorted events, safe travels for @abe as he heads to Tennessee.
Not so yellow brick road
/in Kennys Grave/by AbeFNGs: Trash Plate (originally from Western NY)
Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.
Mary: American Hammers, Homer-to-Marge, light stretching
Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.
T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!
Prayer: Trash Plate’s friend, Loafer’s daughter
Rockin’ it at Possum Trot
/in Possum Trot/by FramFNGs: None
Warm Up: What is the mission statement of F3? SSH, Frankenstein, SFAC, Mosey, Hillbillies, Imperial walkers, Good Mornings, mosey
The Workout: Each Pax grabs 2 rocks one heavy and one medium. Reps 15-20 with the medium rock, followed by 8-12 with the heavy. (or really whatever you could do and maintain form)
Exercises:
Set 1: Overhead press, Rut Rows, Single arm press.
Set 2: Squats, Deadlift, Calf Raises, American Hammer (medium rock), Midget Cookie Pouch (but keep rock above your face and curl up to the sky) Toe touches 3 touches 1 rep, went to 10
Set 3: Bench press, Curls for gurls, Tricep Ext.
Set 4: Ground Pounder Squat Press, Squirrel Squats
Mary: Stretched and took inventory
Announcements: Mission moving (sat) Road Clean up. Check Slack
T-Claps (Recognition):
Prayer: All unspoken.
Our Future Overlord
/in To Be Determined/by BleederFor today’s activities, Q decided to ask CHAT GPT to “Create a 45 minute F3 workout that focuses on body weight exercises and anaerobic conditioning.” We generally followed the plan, but Q did some modification.
We had four at the 5:30 and began the mosey to behind Hunt Center. However a car came screeching into the parking lot, so we circle back to pick them up. Turns out it was some random guy coming to workout at Womble. Q was giving the gift of a huge spider web to run through for his troubles.
Below is a copy/paste from CHAT GPT, Q edits in red:
——————————————————–
Great! Below is a 45-minute F3 workout that focuses on bodyweight exercises and anaerobic conditioning. F3 stands for Fitness, Fellowship, and Faith, and it’s a popular workout format known for its high-intensity exercises and group camaraderie.
Please note that before attempting any exercise routine, it’s essential to warm up properly and consult with a healthcare professional, especially if you have any pre-existing medical conditions or concerns.
Workout Format:
Warm-up (5 minutes):
1 minute20 ICHigh Knees: 1 minute(30 seconds forward, 30 seconds backward)12 foward IC, 12 reverse IC1 minute20 reps1 minute15 repsWorkout Circuit (35 minutes): Perform each exercise for 45 seconds, followed by a 15-second rest before moving to the next exercise. Complete the entire circuit, rest for 1-2 minutes, and then repeat for a total of 3 rounds.
Burpees: Explosively jump, do a push-up, and repeat. Modify with a step-back instead of a jump if needed.
Mountain Climbers: Get into a plank position and alternate bringing knees towards your chest in a running motion.
Jump Lunges: Perform alternating lunges while switching legs mid-air.
Push-ups: Maintain a straight line from head to heels while lowering and raising your body.
Squat Jumps: Perform a deep squat and explode into a jump, landing softly back into the squat position.
Plank Shoulder Taps: In a plank position, tap your opposite shoulder with each hand while maintaining stability.
Bicycle Crunches: Lie on your back and perform bicycle-like movements with your legs while reaching opposite elbows to knees.
Tricep Dips: Use a sturdy elevated surface (e.g., a chair) and dip down, using your triceps to lift yourself back up.
Cool-down (5 minutes):
Closing Circle (5 minutes):
Remember to encourage participants to hydrate throughout the workout, and provide modifications for exercises to accommodate different fitness levels. The F3 workout emphasizes teamwork, camaraderie, and personal growth, so be sure to foster a positive and inclusive environment for all participants. Enjoy the workout!
Disclaimer: This workout is designed as a general fitness routine and may not be suitable for everyone. It’s always a good idea to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any health concerns or limitations.
As you may have observed, the math associated with how long the workout should be.
All it all, a pretty good workout that my Co-Q came up with. Could be an excellent tool for those wanting to shake things up, a potential VQ, or a lazy Q brainstorm.
Announcements: Backpack drive that @Abe is leading, UNC Children’s hospital donations that @warbucks is leading. Furniture moving opportunities with @breach
Prayers: @Loafer’s youngest daughter is having a melanoma removed in a few weeks. Sick and Injured PAX
Pi Approximation Day 22 July, 2023
/in Ground Pounder/by Pumpkin SpiceFNGs: None
22/7 is the fraction approximation of Pi 3.14. It’s July 22, 2023. Happy Pi Approximation Day 22 July (22/7).
Warm Up: Bounce, knee raises. One burpee for failure to know the F3 Mission and Core Principles. Mosey to rock pile and carry rocks to the picnic area.
The Workout:
7 exercises, 22 reps x 2 rounds . Rotated after each exercise.
Mary: Return rocks
Announcements: Back packs for Foster Kids. See 3rd F Slack.
Prayer: Gump’s son’s travel to Florida with mom for 3 weeks. Hazmat new role at work, more travel. Socrates starting back up school next week (teacher). PAX who are struggling w injuries or illness. PAX looking for work / in job transition. Forcep’s move to DC.