Modified (Heavy-ish) Falcon 026

AO: Norseman

When: 2024-06-13

QIC: Knight Rider

PAX (14): Callahan, Cam's, Chapter 11, DeLorean, Ha-ha, Huffy, Matlock, Password 123, Shortcake, Sweep3r, Tank, TP, Tumbleweed


As per usual YHC arrived earl at the AO to set up cones, lighting, tunes, boards of pain, etc. To YHC's surprise the field lights for Turf Field 2 were fully aglow, so we rolled with it. ---- Cones, sandbags, cinders, and coupons (rocks) were laid out so that the PAX could choice their poison for the impending BD. ----- The Theme for the BD was to Honor/Remember F3 Falcon who lost his life in early April up in F3 STL.  Falcon / Jason Richards would have turned 50 next Saturday. The PAX would perform a modified Falcon "Heavy" 026 inspired workout to remember this outstanding coach and family man. ----- 0530 was called with a quick intro, disclaimer, and we were off on a mosey to Turf Field 2


The PAX were led in cadence through: SSHs - 14 Weed Pickers - 14 Hillbillies - 14 Merkins - 14 Arm Circles - OYO

The Thang:

YHC intro'd the BD which was a modification of the original Falcon 026 BD. The overarching theme was that all PAX would perform 14 SSH together at the start of each round of exercises.  Pick up the 6. Coupons of choice consisted of : rocks, sandbags, cinders PAX could stick with one coupon or swap out each round. The rounds consisted of the following: ***14 ssh - in cadence***at the start of every round
American Hammers   ***4 COUNT*** 26 ***4 COUNT***
LUNGES                  26 ***SINGLE COUNT***
CURLS   WITH COUPON              26
Overhead Press   WITH COUPON              26
No Surrender Circle   HALF PAX - PLANK                13 HALF PAX – No Surrender
***Run 1 lap***  (a roughly 400 M loop through the parking lots) Each round would alternate directions. The PAX were able to get through 3 full rounds, then a 4th round (with extra No Surrenders) without the final run in the time allocated. The PAX returned the coupons, collected the cinders/sandbags/cones and returned to the flag for a final round of 14 SSHs in cadence.  


Announcements: Look for shirt orders across the Alpha that are still open - as interested. Upcoming Rubicon vs Norseman competition coming mid-July - more details TBD. Check out the Roswell Alien run coming up in mid-August - F3 AO competition ---------------- 6th Man: Matlock  (thanks for sharing and glad to have you as a part of our group) ---------------- Prayers: Blessing for the Richards family and community up in STL. Prayers of thanks and praise. Prayers to live a life of service to others by living in Faith and not in Fear. (credit F3 Crikey)

Naked-Man Moleskin:

I appreciate all the PAX coming out and working hard. Thanks for the help collecting all my accoutrements after the BD. Great Coffeteria and awesome to find out more every BD about each PAX. So far I'm digging the 6th Man and I think it is a great opportunity to get to know each other better in the context of our normal 1st F format. Happy Father's Day to all the Dads out there.

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