ChatGPT says iron pax is easy
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Workout
🏋️♂️ F3 Workout Plan: Hour of Power (60 Minutes)
Q: _____________________
Date: __________________
AO (Location): __________________
⏱ 0:00–0:10 — Warm-Up (10 minutes)
Mosey (3 mins):
- Light jog around AO
- Add high knees, butt kickers, karaoke, toy soldiers
Warm-Up Exercises (IC):
- SSH – 30 IC
- Windmills – 15 IC
- Arm Circles – 10 forward, 10 back
- Imperial Walkers – 20 IC
- Merkins – 10 IC
- Plank Jacks – 15 IC
- Mountain Climbers – 20 IC
⏱ 0:10–0:45 — The Thang (35 minutes)
🔁 Grinder Stations (20 mins – 3 Rounds)
🔹 Station 1: Upper Body
- Merkins – 20
- Carolina Dry Docks – 15
- Wide-arm Merkins – 10
- Plank to Push-up – 10
(Repeat until time)
🔹 Station 2: Legs
- Squats – 25
- Jump Lunges – 10/leg
- Monkey Humpers – 20
- Bonnie Blairs – 15/leg
(Repeat until time)
🔹 Station 3: Core
- Big Boy Sit-ups – 20
- American Hammers – 25 count
- Flutter Kicks – 30 count
- Leg Raises – 15
(Repeat until time)
➡️ Travel between stations: Bear crawl / Lunge walk / Mosey (Q’s choice)
🤝 Partner Work (15 minutes)
Round 1:
- Partner A: AMRAP Merkins
- Partner B: Sprint 50 yards & back
(Switch x2)
Round 2:
- Partner A: AMRAP Squats
- Partner B: Lunge walk 50 yards & back
(Switch x2)
Round 3:
- Partner A: Plank hold
- Partner B: 10 Burpees
(Switch x2)
⏱ 0:45–0:55 — Mary (10 minutes)
- Freddy Mercuries – 25 count
- LBCs – 25 IC
- Box Cutters – 20
- Heels to Heaven – 15
- Low Plank – 1 min
- High Plank – 1 min
- Boat/Canoe – 1 min
(Optional Finisher: 10 Burpees OYO)
⏱ 0:55–1:00 — COT (5 minutes)
- Name-O-Rama
- Announcements
- FNG Welcome (if any)
- Q’s Word (encouragement/scripture/gratitude)
- Prayer or Take-Out
- Group shout: “1-2-3… F3!”
✅ Notes:
- Modify as needed. No man left behind!
- Keep the pace up, minimize standing around.
- Encourage mumblechatter & accountability.
- Incorporate coupons if desired.