AO: #Delphi
QIC: @Nano
The PAX: @El Niño, @Hightower, @Gadget, @Zeus, @Pop Fly, @Dunder, @Hoolihan
WarmUp: Side Straddle Hop, Windmills, Willy Mayes Haze, Michael Phelps, Ospreys,
The Thang: The PAX got lined up on the goal line for a socially distanced Animal Alphabet Walk. After each 10 yard increment, we did 5x merkins, 10x air squats, then switched up the animal. They included:
- A – Armadillo (I don’t remember getting that dizzy as a kid!)
- B – Bear Crawls
- C – Crawfish (On all fours, explode backwards)
- D – Deer Walk (Straight leg / fingertip crawl)
- E – Eagles (Jumping spread eagles)
- F – Flamingo (One legged hops)
- G – Gophers (Elbow and knee crawl)
- H – Hippos (May have looked like a bear crawl, but it was different;-)
- I – Inch Worms
- J – Jack Rabbits (Bunny hops on eggshells)
- K – Kangaroo (Legs together, hop, and left/right punch)
- L – Lizard (Same arm, same leg, low body)
- M – Monkey (Walking Monkey Humpers)
- N – Narwhals (Army crawl with one arm up and pointing forward)
- O – Octopuses (Backward seated leg drag)
- P – Penguin (Like a duck walk)
- Q – Quail (Like a duck walk but with a jump at the end)
- R – Rabbits (Deep squat jumps, like froggers)
- S – Snake (Arms only, drag the legs)
- T – Tortoise (Crawl, one body part at a time)
- U – Unicorn (200 yard sprint)
Mary: LBCs, Breakdancers
COT: Self-determinism theory postulates that there are two parts to the behaviors that are in the domain of our control. The first are the behaviors we actually do control. We are presented with a situation, we consider the information, and behave accordingly. It may not be the best behavior, but it was done consciously. The second set of behaviors are our automatic behaviors, our habits. Some habits, like showing up to F3 workouts, are great. Yet, many of our daily habits aren’t so great and we need to step back, do something outside the box, and really think about the automatic behaviors we are doing with out thinking. This is a great way to generate new ideas, reinvigorate the excitement in old ones, and just try something new. Doing 200 yards of random animal walks was my attempt to motive this concept.
F3 The Capital 