F3 Des Moines

This morning, at our Capitol Punishment AO situated in front of the capital building, 21 PAX held a dedicated workout in honor of Falcon, who tragically passed away two years ago today following the completion of his inaugural F3 workout in St. Louis. F3 sites nationwide observed the occasion by dedicating workouts to his memory this morning, aptly naming it THE FALCON. Bringing our cinderblocks along to get the full Beatdown.

Backblast! Capitol Punishment
DATE: 2026-04-29
AO: Capitol Punishment
Q: Shiner, drybar
PAX: Shiner Hamms Bananas drybar McLovin Radar Virus Her Call Easy Mac Mawashi Sourdough Rad Wrecking Ball (F3 DSM. Area Q) Roots Mic Drop Training Wheels Neo Hidy-Ho Chuck , fire hazard, flfty slice (???)
FNGs: None
COUNT: 21WARMORAMA
hallelujahs
balance cherry pickers
t's and w's
runners stretch
baby yodas

THANG
Falcon tribute workout
14 SSH's
Flying squirrels - 26
American Hammers - 26
Lunges - 26
Curls - 26
One lap - 400 meters
No cheat merkins - 26
14 SSH's
3 rounds
MARY
no mary
ANNOUNCEMENTS
races, HFH, GTE, all day 5k, camping retreat
PRAYERS
Praises to Falcon, all who showed up, Dry Bar co q, and Virus -interview
COT
drybar and his journey and story about health and realization of our temporary life. his stroke, his recovery, his struggle and triumph. GO TO THE DR. Even if you feel ok. Get checked yearly. Your body could be hiding battles you have no clue about. Do it for yourself. Do it for your friends and family.