17 strong at HN. Good work!
Welcome to F3.
My name is left turn.
The theme of today is sharing what you know – lift everyone up around you.
I am a professional. That is not the proper disclaimer but I am a professional. I make a living through coaching, leadership, and working with people. And in part through designing workouts. I have formal training in workout design. I would like to share what I know about working out with you.
Today, I want to take everyone through my process when designing an F3 workout.
While I am talking for the next few minutes I’d like everyone to hit some Micheal Phelps OYO.
When I think of a workout I want to create an experience that entertains, educates, and inspires – while of course getting in good exercise.
Like a good story, a workout is going to have a beginning, middle, and end.
The beginning – Welcome and Warmup
Welcome & F3 Disclaimer – I am not a professional
Touch base on a theme or message – this is an integral component of educate, entertain, and inspire.
Typically this is something that I read during the week or thought of recently.
Then we transition into the warmup. The warm up has two components – general and specific.
The general one is large muscle groups and your cardio and aerobic system.
Here we go:
5 sequences of reach up, toe touch, walk out merkin, down dog, valdez, inch work hands
Peter Park L/R
Michael Phelps in Cadence
Hill Billy in Cadence
Limp Member OYO
Specific – Target the muscle groups used in the workout
Iron Cross and Scorpion
Tempo Squat in Cadence
Imperial Walker in Cadence
Standing Quad Stretch OYO
Standing Tricep Stretch OYO
Side Straddle Hop in Cadence
The Middle or in F3 The Thang
Using Time to Your benefit – Helps with one of the hardest things of planning a workout, structuring the logistics.
Time (defined time) vs. Task (defined work)
Example of Task based work out:
25 Burpees, lets go
Example of Time Based Workout
10 Minute AMRAP
20 Lunges (total)
Here is another example
10 Minute EMOM
10 Burpees – Remaining Time Squats
Reserve – AMRAP
10 Big Boy Situps
The END – Cool Down and Closing
Bring down heart rate & stretch muscle groups
COT – Announcements, Prayer
Welcome FNGs Red Handed and Space Jam
Prayers for Airbags, D-Day’s family, Mrs. Saigon Sam.