The Falcon 026

by | May 23, 2024 | Back Blasts

QIC: Chowdah
PAX POSTED: Apnea, WATERBOY, Hitchhiker, Haka, Grouper, Hooker, IKEA, Chowdah

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 four 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 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”

Life doesn’t always happen the way you expect it to. F3 is you vs you, and we call out modify as needed. Another PAX might try and push you for betterment but trust you gut on your body (not the inner voice telling you to quit because it’s hard)

The Warm Up: (started by Waterboy)

  • 10 SSH (IC)
  • 10 Windmills (IC)
  • 10 Willie Maes Haze (IC)
  • 10 Baby Arm Circles (IC)

The Thang:

  • 14 SSH (IC)
  • 4 rounds- 26 reps each exercise
    • F- Flying Squirrel
    • A- American Hammers (HW)
    • L- Lunges (EW)
    • C- Curls
    • O- One 400 Meter Lap
    • N- No Cheat Merkins
  • 14 SSH


  • Recognition that tomorrow is not promised, hold your loved ones close, be a good person, and serve/help others
  • Prayers for those DR, Ill, Injured
  • Prayers for WATERBOY’s daughter and her graduation that she continue to excel and set an example for his other daughters