# of PAX: 16 #HeavyMetalMonday
Pax: Gravity, Uglystik, Crosswalk, LETC, Brady, The Adjuster, CrepeFace, Chicken Noodle, Hahvahd, Pony Express, Mr. T, Balthazar, Dept. Dawg, Glow Stick, Busted Grill,, and YHC
Warmorama: Windmill ICx25, Cotton Pickers IC x15, Moroccan Night clubs IC x 15, Imperial Walkers ICx15, 10 Merkins OYO
In honor of my up coming 20 year anniversary to my M all 16 PAX got to do everything in increments of 20. So after the warmorama the 16 PAX were Partnered UP and were forced to listen YHC soap box about how if we can commit to the gloom to better our bodies then we can do anything even love our wife like we are called to do by our Father. SHOUT OUT TO THE 6 of the 16 who wanted more so included their Ruck for the workout.
The work began with a DORA 2-2-2-2. 200 Goblet Squat thrusters, 200 KB Swings, 200 Goblet Curls, and 200 Over head Double handed Tricep extensions. While partner 1 start knocking out reps partner 2 moseyed to the end of the parking lot to the grass (very important). In the grass they would complete 5 of “the prisoners”. With laced fingers on top of head they would drop to one knee followed by other then back up X5. (video demo on Instagram if you want to check it out). Some of the PAX teams completed all these and wanted more so they start back over but this time only completing 60 of each Exercise.
At 6:13 all the PAX were gathered again for another Snickers Soap Box. Let us be men who work as hard at loving our wife as do for an F3 beatdown. It is one of the greatest works we will do as a man. Added bonus: It has the ability to change generations to come.
COT: Prayers BG wife upcoming knee replacement, for Logan’s recovery after emergency surgery, and family struggling with their son.
Announcement: Convergence this Saturday at Olsen Park!!!
Strong work Everyone. Was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.