AO: The Grove
When: 05/06/2024
Number of Pax: 17
DR Names:
Number of FNGS: 0
FNG Names:
QIC: @cutler
Introduction
F-A-L-C-O-N BC in honor of St. Louis FNG Jason Richards (Falcon); we passed away after last Monday’s beatdown.
F3 St Louis put together a BC honoring Falcon and asked all other Monday AO’s to support this workout in his honor.
Warm-O-Rama
Tai Fighters
Imperial Walkers
Tappy Taps
Michael Phelps
Calf Stretches
The Thang
(14) Side Straddle Hops (In Cadence).
Goal: 026 reps each. 4 Rounds. OYO.
F – Flying Squirrel Burpees (026 reps)
A – American Hammers (026 reps “Hard Way” = In Cadence 4 count)
L – Lunges (026 reps “Easy Way” – 1 is 1)
C – Curls (026 reps)
O – One Lap (400M run. To Bridge and back)
N – No Cheat Merkins (aka “Perfect Merkins) – (026 reps)
Pick Up the Six.
(14) Side Straddle Hops (In Cadence).
Circle of Trust
Doesn’t matter how fit you are. Falcon was a football/wrestiling coach; and played college football himself. You never know when your last breath will be and what God’s plan is for us or when our time is. Make every moment count (with M’s; 2.0’s; and work/community). #NoRegrets.
Naked Man Moleskin
Jason Richards, 49, Falcon (St. Louis F3)