Grout and YHC have longed to get back “home” to lead the Men of Depot. This AO is where we fell in love with F3 Nation almost 5 years ago. Thanks for the Depot pax for the warm welcome and putting in some hard work.
We knew ol’ Stagey would EH hard for this mystery guest Q so we planned a convergence-style split. Here’s what happened:
Conditions: 73 degrees, humid
The Thang:
Disclaimer
BOM
Count off 1s & 2s
Mosey to blockpile and everyone grab one
Mosey with block to “birkenstocks” and leave it
Warm up mosey until the late arrival joins us
Line up at bottom of hill for a modified COP
LBACs x 10 IC forward
LBAC x 10 IC backwards
Step up to the hill
Incline merkins x 10 IC
In plank, quarter turn to the left
Side merkins on the hill x 10 IC
In plank, quarter turn to the left
Decline merkins x 5 IC
In plank, quarter turn to the left
Decline merkins x 5 IC
1s go with Grout; 2s go with YHC
Group 1 – 8 min upper body circuit with Grout
3 rounds or as far as you can get
First round is reps of 5 second 10 and third 15
-Pull ups
-Thrusters with block of course
-burpees
-Handstand push ups
Group 2 – 8 min cardio circuit with KD
4 corner plyo ladder
Round 1 – at each corner
Plank Jack Merkins x 5 OYO
Round 2 – at each corner
Plank Jack Merkins x 5 OYO – Jump Squats x 5 OYO
Round 3
Plank Jack Merkins x 5 OYO – Jump Squats x 5 OYO – Burpees x 5 OYO
Switch, 1s come to YHC for 4 corner ladder; 2s go to Grout for upper body circuit
Qs switch stations
Group 1 stays with KD for 8 min block ladder; Group 2 stays with Grout for 8 min cardio circuit
YHC’s Block Ladder
Block Swings x 10 OYO
Run to the light and back
Block Swings x 10 OYO – Napalms x 10 OYO
Run to the light and back
Block Swings x 10 OYO – Napalms x 10 OYO – Jump Over Burpees x 10 OYO
Run to the light and back
Grout’s Cardio Circuit
Side to mid field sprint 10 squat jumps
Backwards sprint back
5 burpees
Side to far side sprint 10 squat jumps
Backwards sprint back
5 burpees
Rinse and repeat
Switch: 2s come to YHC for block ladder, 1s go to Grout for cardio circuit
Recover
COT & BOM
Devo: “You will never look into the eyes of someone God does not love. Always be kind.”
Galatians 6:3 “If you think you are too important to help someone, you are only fooling yourself. You are not that important.” (NLT)
Prayer Requests:
-Darth Visor’s Family and the Alpha pax
-Florence community and the family of the slain officer
Moleskin:
-Thanks to Stage Coach, Roommate, and Sir Topham Hatt for stepping up this morning to mentor at Chapin Elem. They’ll take as many men as we can provide them.
-Gold star goes to Chubs for the extra credit burpees. Doing the harder things always pays off.
-Tentpole and Chubs = #LarryBird
-Several pax wore orange in honor of Darth Visor. YHC doesn’t own an orange shirt so I wore the only shirt with some orange in it. Pray for that family.
-Quick tip for anyone in F3 Nation: Travel around if you can. It doesn’t have to be to a different region. Post at different AOs. You’ll meet great men everywhere. Depot was no exception. Strong group just as it was 5 years ago.
Anouncements:
-Chapin Elem needs mentors
-11/10 The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/1 Depot Convergence