Category: Uncategorized

Date: 2024-05-12
AO: mother-ruck-ing
Q: Strange Brew
PAX: Strange Brew
FNGs: None
COUNT: 1

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Strange Brew

Date: 2024-05-11
AO: thefarm
Q: Sparky
PAX: Squatter, Firehead, Pad Thai
FNGs: None
COUNT: 4

WARMUP: ruck
THE THANG: 3.2 tuck
MARY:
ANNOUNCEMENTS:
COT: Pad Thai shared his challenges and triumph of the overnight ruck through Richmond. He said it was the hardest thing he’s ever done physically or mentally.

Tags: thefarm, Squatter, Firehead, Pad Thai

Date: 2024-05-11
AO: thesandlot
Q: Defiance
PAX: bogey, citrus, Gherkin, Hobbyhorse, Boardwalk, Legacy, Lazlo, My Space, Spud FNGs: None
COUNT: 10

WARMUP: The usual
THE THANG: JG workout with Pax sprinting the hills. 3.7 miles with circuits of merkins, toy soldiers, and mountain climbers in between. MARY: cancelled so we could get out of there before citrus and bogey returned ANNOUNCEMENTS: Nothing new
COT: F3 is all about you vs. you, and benchmarks help us stay on track and stay accountable. VO2 max is an important measure of cardio/heart health. If you haven’t checked it out on your Apple Watch or Garmin, do some quick research and try to improve it over the next 3 months.

Tags: thesandlot, bogey, citrus, Gherkin, Hobbyhorse, Boardwalk, Legacy, Lazlo, My Space, Spud

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

Date: 2024-05-10
AO: thefarm
Q: Moneyball
PAX: Infinity, Firehead, Squatter, Sparky, F-No, Matthew – Running Man FNGs: None
COUNT: 7

WARMUP:
SSH, Imperial Walker, hillbilly, beet picker, WMH, Michael Phelps, arm circles, down dog, World’s Greatest Stretch, mosey lap

THE THANG:
Station 1:
Coupon merkin, bicep curl, shoulder press, rows, murder bunnies, rifle carry, jog to station 2.

Station 2:
Bonnie Blair, toe tap, dips, squat, calf raise, crab walk to station 3.

Station 3:
LBC, side crunch, toy soldier, swimmer, sprint to station 4.

Station 4:
Merkin, squat, LBC, bear crawl to station 1.

Repeated station 1 before hitting time limit.

MARY:
Flutter kick, coupon leg lift, American hammer, Nolan Ryan, alphabet (just Q)

ANNOUNCEMENTS:
Dad’s Camp, Convergence (June 1 @7am)

COT:
Had a call with my sister and brother-in-law last weekend and among the myriad of marriage advice I got, they stressed the importance of just being honest with each other. If we aren’t honest, we aren’t able to share our wants and needs, which can build resentment when they inevitably aren’t addressed or considered. The more we both present and understand others, ourselves, and the nature of the world around us in the truest possible light, the better prepared we can be to respond to things.

Tags: thefarm, Infinity, Firehead, Squatter, Sparky, F-No, Matthew – Running Man