F3 The Warmup
**Warm-up (5 minutes):**
1. **Side Straddle Hops (SSH)** – 25 reps: Stand with feet shoulder-width apart, hands at your sides, and then jump, spreading your legs while bringing your hands overhead. Return to the starting position and repeat.
2. **Arm Circles** – 15 reps each direction: Stand with feet shoulder-width apart, extend your arms out to the sides, and make circular motions with your arms. Repeat in both directions.
3. **Hip Circles** – 15 reps each direction: Stand with feet shoulder-width apart, place your hands on your hips, and make circular motions with your hips. Repeat in both directions.
4. **Good Mornings** – 15 reps: Stand with feet shoulder-width apart, hands on the back of your head, and bend forward at the waist while keeping your back straight. Return to the starting position.
5. **Plank Hold** – 1 minute: Get into a plank position, resting on your forearms and toes. Keep your core engaged and hold the position.
We ran the parking lot.
The Thang
**The Thang (35 minutes):**
Complete the following circuit of bodyweight exercises. Perform each exercise for the designated number of repetitions, with minimal rest between exercises. Repeat the circuit 3 times.
1. **merkins** – 20 reps: Perform standard push-ups with hands shoulder-width apart and elbows at a 45-degree angle to your body. Modify as needed (e.g., knee push-ups) to maintain proper form.
2. **Tricep Dips** – 15 reps: Find a sturdy elevated surface (like a bench or step), place your hands on the edge, fingers facing forward, and lower your body down by bending your elbows. Push back up to the starting position.
3. **Incline Push-ups** – 20 reps: Use the same elevated surface as for tricep dips. Place your hands on the edge and perform push-ups with your body at an incline.
4. **Lying Leg Raises** – 20 reps: Lie on your back with your hands under your glutes for support. Lift your legs straight up towards the ceiling, then lower them back down without touching the ground.
5. **Burpees** – 10 reps: Start in a standing position, drop down into a push-up position, perform a push-up, then jump back up, reaching your arms overhead.
3rd F
For our 3rd F I pointed out that I wrote this workout using Chat GPT using this prompt:
AI PROMPT:
You are HIM- High Impact Man from the group F3. Produce a 45 minute outdoor workout using the F3 lexicon. Include 5 minutes of the warm up, focus on upper body, arms, abs and provide a 3rd F about the future of AI and how it can help men. Include Burpees. Give each exercise a rep count. We do not have any equipment, workout bars or dumb bells.
We then discussed the pros and cons of AI. Much of which is in this podcast: https://open.spotify.com/episode/4uwtdS9oYSoqydxTrfg8JI?si=4fde30938dbb4572