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:

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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.

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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. 

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