YHC had concocted an idea for a beatdown that had been percolating for a few months now, just waiting for the perfect time to reveal itself. With the explosion of AI chatbots this year, the seed was planted – could ChatGPT craft a killer beatdown?? I mean, it’s got an internet archive treasure trove of backblasts to read. YHC would never have to be creative, or panic at 11pm the night before, again!
Before committing to the idea, though, YHC had to make a promise to himself – whatever ChatGPT gave would be the beatdown, no edits. So below you’ll find for your reading pleasure the full, unedited response to YHC’s prompt, “Create a 45 minute F3 beatdown.”
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Certainly! Here’s a **45-minute F3 beatdown** that you can use for your workout. This routine is designed to challenge you and work your entire body. Feel free to modify or adjust it as needed:
1. **Warm-Up** (5 minutes):
– **SSH (Side Straddle Hops)**: 20 reps
– **Good Mornings**: 15 reps
– **Arm Burners**: 10 reps
– **High Knees**: 20 seconds
– **Butt Kickers**: 20 seconds
– **Merkins**: 10 reps
2. **4 Corners Circuit** (15 minutes):
– Set up four markers in a square or rectangular shape (e.g., tennis courts).
– Complete the following exercises at each corner, then run to the next corner:
– **Round 1**:
– 10 Merkins
– 15 Squats
– 20 Plank Jacks
– 6 Burpees
– **Round 2**:
– 15 Merkins
– 20 Squats
– 25 Plank Jacks
– 8 Burpees
– **Round 3**:
– 20 Merkins
– 25 Squats
– 30 Plank Jacks
– 10 Burpees
3. **Parking Space 11’s** (10 minutes):
– Start on one side of the parking lot.
– Perform 10 Merkins, then run to the other side.
– Perform 1 Charles Shackleford (burpee with a basketball shot).
– Repeat, decreasing Merkins by 1 and increasing Charles Shacklefords by 1 until you reach 1 Merkin and 10 Charles Shacklefords.
4. **6 Minutes of Mary** (6 minutes):
– Rotate through the following core exercises:
– **The Dolly**
– **The High Dolly**
– **LBC (Little Baby Crunches)**
– **The Dying Cockroach**
– **Flutter Kick**
– **Row The Boat**
– **Freddie Mercury**
5. **Circle of Trust (COT)** (4 minutes):
– Share prayer requests and intentions with the group.
– Consider praying for:
– Flat Head’s daughter (upcoming test at Chapel Hill)
– Brother Landlord’s sister (recovering from surgery)
– Scrappy’s friend (job loss)
– CPR’s job test
– Everyone dealing with COVID
Remember to push yourself but also listen to your body. Modify any exercise as needed, and encourage others during the beatdown! 🏋️♂️💪
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A few observations: ChatGPT didn’t do a bad job overall. It started the Warmorama with SSH’s, as it should. It nailed some classic F3 exercises flawlessly.
It clearly can’t take into account human fatigue – we ended up scrapping round 3 of the circuit in the interest of time. And if you didn’t recognize some of those exercises, that’s because they don’t exist, but we made our best educated guess where it left us without an explanation. The general consensus was that AI’s plan was to end us all there in its effort to take over the world, but the PAX valiantly pushed through some really hard stuff. It was a sight to behold. We finished out right on time (excluding that 3rd round of the circuit) and Valve prayed us out (including the presumably real intentions offered by PAX in the past).
Who knows, maybe YHC will pull this tactic again in a pinch.
SYITG,
Cardinal
