Date: 2024-05-09
AO: freestate
Q: Horshack
PAX: Mumford, Deagle, Winston, Bachelor, Dungeon Master, CashOnly, Pigeon FNGs: None
COUNT: 8
WARMUP:
– SSH – 26 IC
– Imperial Walkers – 14 IC
– Alarm Clocks – 4 OMQ
– Mosey w/ karaoke on the sides
– Windmills – 14 IC
– Walk Out Cobra kai Stretches – 4 – OMQ
– Cherry Pickers – 14 IC
THE THANG: “Falcon Tribute” Beatdown
BuyIn: Together In-cadence 14 SSH
4 Rounds:
– F Flying Nuns (026 Reps)
– A American Hammers ( 026 Reps HW)
– L Lunges – alternating ( 026 Reps EW)
– C Curls ( 026 Reps)
– O One Lap (400m recommended)
– N No Cheat Merkins ( 026 Reps)
Pick up six after every round
BuyOut: Together In-cadence 14 SSH
MARY:
– Flutters – 14 IC
– Box Cutters – 7 each way 14 total IC
– Dying Cockroaches – 14 IC
– LBCs – 14 IC
– Plank-o-rama – 10 – 10 – 10 – 10 – 10 IC
ANNOUNCEMENTS / COT: Please consider donating to Falcon’s family in this time of need: https://givebutter.com/Richards
Rub Down (STL Meramec) FALCON TRIBUTE BEATDOWN
Men of F3 Nation:
I want to thank you for the prayers and messages of support you have shown our region STL-Meramec over these last few days. They have been felt, welcomed, and much needed.
We had 209 High Impact Men including 2 FNGs show up from around the St. Louis Mega Region yesterday for our AO Wet Willy to honor Jason (now F3 Falcon) and to stand shoulder to shoulder and grieve with their fellow brothers.
We have put together a tribute beatdown in honor of Falcon that we would like to humbly request every Monday AO across the nation that is willing, to perform together this upcoming Monday 5/6/24. We would also like to ask you include the link to support the family (linked at the bottom) in both the Preblast and Backblast of each respective AO that day.
Again, thank you for all the support. This truly is a brotherhood like no other. We grow stronger out of times of adversity, but not alone. Together.
Please share narrative story before starting the workout. Below is the narrative and the prescribed workout to complete:
FALCON-026
Narrative
In the Gloom of Monday 4/29/24 at AO_Wet_Willy in STL-Meramec with a PAX count of 14, an unthinkable tragedy occurred. FNG, Jason Richards, had finished his first workout and the naming process was underway. Jason shared about his love for his 4 kids, his incredibly strong wife, and love for “Real” country music before collapsing. The men in the gloom with him that morning immediately sprung to action to apply First AID/CPR and call tel:911. Jason was quickly transported to the hospital by ambulance, but unfortunately he did not survive.
Jason agreed to show up to his first F3 workout after a long-time multi-approach EH. Jason was the cornerstone of his family and sole provider as his wife has been battling cancer for quite some time. Jason also served selflessly in the youth sports programs of his community including the Jr. Football Program as a longtime coach, dedicated to helping turn boys into young men. At the 5/1/24 AO_Wet_Willy beatdown, Jason was finally named “Falcon”, in honor of his tremendous commitment and involvement with the Rockwood Summit community (63026 or the 026) and Athletic programs. His favorite attire was cargo shorts and a Rockwood Summit shirt (Maroon and Black).
As you perform the tribute beatdown, prayerfully reflect on Jason’s life, impact, and family. The 14 SSH In Cadence remind us we do this together and that Falcon was the 14th man that morning of his passing. As you count to 26, consider the legacy he left and impact on his 026 community. Pray for his 4 kids and wife as you go through the rounds of reps and the lap.
Tags: freestate, Mumford, Deagle, Winston, Bachelor, Dungeon Master, CashOnly, Pigeon
F3 The Capital 