Tag: Delphi

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Introducing the Animal Alphabet Walk

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.

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LA LA Land Workout at the Delphi!

Tuesday, July 14, 2020

AO:Delphi

QIC: Nano

PAX: Hightower, Obadiah, YNAB, Peloton, Dunder

Warmup: Fellowship jog to the field. SSH, windmills, willie mays hayes, arm circles, then stretched calves & hamstrings, and ended with some merkins IC.

The Thang: The PAX lined-up along the end-line for the first of many rounds of Legs, Arms, Lungs, and Abs (LALA). The rounds went as follows:

Round 1:

  • Lunge walk to the 10 yard line
  • Crab walk or bear crawl back
  • 50% pace run to 10 yard line, sprint back
  • 10 – LBCs IC
  • Repeat 4x, increase 10 yards/10 reps each time
  • Pick up six and move on to round 2.

Round 2:

Don’t Let it drop Wall Sits: The PAX all line up on the wall with 2 cinderblocks on one end. The cinder blocks are passed down the line to the other end. When he received the block, last HIM in the line stands up with the cinderblock to bang-out 10 arm curls before running with the cinderblock to join the wall and pass it down the line. When the cinderblock reaches the end, the next HIM stands up and does the curls. On the second time through, the HIM standing do overhead triceps extensions. 4 reps each. Recover with a lap, stopping for WWI, flutter kicks, and Freddie Mercury’s on the corners.

Round 3: Partner up for the following round:

  • Air-squats IC x 50
  • With partner, wheel barrel to 25, switch and continue to 50
  • sprint to end line, 50% pace on 100 yrd return.
  • Double-Ds – 50 IC
  • Repeat 1x, no time to do the staircase down.

CoT:
Announcements: The 9/11 stair-climb event training begins at Compound this Wednesday. Get your calendar cleared for Friday 9/11 or Sat 9/12 to join a 100+ people at the steps of the Lincoln memorial! This Friday at Delphi is the 1776 WOD, starts at 0530.

Message: Hard work vs. Good Habits, Richard Biggs: “Hard work, the physical effort necessary for success, is of no value when directed toward the wrong endeavor.” We are all doing the hard work, but as we work through the the week, make sure you take the time to make course corrections to maximize your effort. Overtime this will turn into a habit and occur without thinking.

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F3 Beatdown by Committee

Six PAX weathered the cold for an F3 beat down led by Hightowner and Nano.

AO: F3TheCapital – #Delphi

QIC: Hightower / Nano

PAX: Dunder, Mulligan, Highlander, and FNG – Peloton.

Warm Up: SSH 50x, Good Mornings 10x, Arm Circles, Downward Dogs, Willy Mayes Hazes.

The Thang:
1. Hightower lead the PAX for a mosey around Delphi to get the blood flowing.

2. Nano took over for two rounds of “corners,” where each PAX took a spot around the tennis court. The PAX then did 5 merkins and 10 Bonnie Blairs (the hard way) before running to the next spot. This continued for 2 minutes. For round 2 the merkins and Bonnie Blairs were replaced with reverse burpees.

3. Wall Sits: The PAX passed the 25 lb ball back and forth down the line 6 times. Rinse and repeat 1x.

4. Short Circuit: 5 Stations including: 2x ball toss, oblique ball slammers, air squats, seal claps, and bear crawl down and back as timer.

5. -6:03 am, plenty of time for some suicides! The PAX ran suicides on the outer lines of the three Delphi tennis courts. That’s 10 sprints per suicide. Rinse and repeat 1x.

Mary:
Each PAX led a core exercise including superman, flutter kicks, mountain climbers, American hammer twists, Peter Parkers, and 4-count high plank/low-plank.

COT:
Life is short, and tragedy can and often does strike at anytime. Therefore, live in the moment and try to be a beacon of joy and happiness for the people around you.