Mr. Rogers has been… let’s call it “spirited” lately. When he started barking orders for someone to step up and take Q at El Diablo, YHC made a business decision: step up or get voluntold harder. As fate would have it, St Louis F3 had already put out the call for the FALCON beatdown on April 29 to honor a man who fell in 2024. Timing lined up—so we went to work.

Mosey to the rock pile (because nothing says “tribute” like immediate poor life choices) and everyone grabbed a rock for some quality curl action.

Warmup

Regular stuff

Falcon workout

14 SSH IC

F – 26 Flying Squirrels (burpees…because of course)
A – 26 American Hammers (the hard way, because easy isn’t in the lexicon)
L – 26 Lunges (also the hard way…turns out math is hard mid-beatdown)
C – 26 Curls (4-count…because we hate our biceps)
O – One 400m lap (to reflect on life decisions)
N – 26 No-cheat ‘Mericans (core engaged, souls questioning everything)
14 SSH IC to close it out…because symmetry matters.

We knocked out one round together, and that was plenty. Somewhere in there we realized we doubled up lunges and curls—consider it a bonus feature, not a bug. The original plan said four rounds. YHC said, “absolutely not.” The pax agreed.

Stations:

Pull-ups x6 (timer)
Curls (again…because why not)
Burpees (shockingly unpopular)
BBSU (midsection destruction)
Then we shifted to a Tabata: 45 on / 15 off x 3 rounds
(Translation: just long enough to regret everything, not long enough to recover)

Back to the flag for CoT.

We paid tribute. The ferryman got his coins. And the Pax got stronger (or at least more humble).

Appreciate the men showing up and embracing the suck. Hopefully Mr. Rogers got that out of his system and we get a slightly less “apocalyptic” version next week… but no promises.

SYITG