• When: 2017-11-14
  • QIC: Paper Jam
  • The PAX: Drysdale, Moped, Long Haul, Pole Dance, Nail Pop, Mulligan, Wings, Escobar, Rec, Geek Squad, Heisenburg, Wee Wee, Paper Jam

Always start with a Triple-S before BC

Escabar, Wee Wee and YHC set off for the 3.6 mile Surge Segment at Stridelite (aka, Triple-S) right before BC. Somewhere along the way we picked up Heisenberg and possibly another F3 brother. Tclaps go out to Escabar for getting a PR on the Triple-S. The remaining PAX showed up soon afterwards to find out what a Paper Jam beat down was all about. Here’s how it went…

Weather: cold at first, 40°

1 minute warning



SSH x 25 IC
Imperial Walker x 20 IC
TTT x 15 IC
windmill x10 IC
Burpee x5 OYO

Grab a bench:
Dips x 25 OYO
Dips x 20 OYO
Dips x 15 OYO
Dips x 10 OYO
Dips x 5 OYO

Zero line is the start. With block in tow, run to the first line and do one burpee. Run back to zero line and now run to line two. Do two burpees. Always run back to zero line with block before advancing. Every 5th line we change exercise.
line#1 – 1 burpee
line#2 – 2 burpees
line#3 – 3 burpees
line#4 – 4 burpees
line#5 – 5 burpees
line#6 – 6 Block Presses
line#7 – 7 Block Presses
line#8 – 8 Block Presses
line#9 – 9 Block Presses
line#10 – 10 Block Presses
line#11 – 11 Merkins
line#12 – 12 Merkins
line#13 – 13 Merkins
line#14 – 14 Merkins
line#15 – 15 Merkins
now back down
line#15 – 15 block squats
line#14 – 14 block squats
line#13 – 13 block squats
line#12 – 12 block squats
line#11 – 11 block squats
line#10 – 10BBSU
line#9 – 9 BBSU
line#8 – 8 BBSU
line#7 – 7 BBSU
line#6 – 6 BBSU
line#5 – 5 burpees
line#4 – 4 burpees
line#3 – 3 burpees
line#2 – 2 burpees
line#1 – 1 burpee
Find the 6 and finish with him.
Flutter Kicks x 30 IC

Devo: 1 John 2, 9-11   Anyone who claims to be in the light but hates a brother or sister is still in the darkness. Anyone who loves their brother and sister lives in the light, and there is nothing in them to make them stumble. But anyone who hates a brother or sister is in the darkness and walks around in the darkness. They do not know where they are going, because the darkness has blinded them.

Prayer Requests:
-Blindside’s 2.0 Maggie
-Vila, his family and his strength to defeat the demon of alcoholism in his life

– Surge will converge at Hollow on 11/23/17 (Thanksgiving) at 6 a.m.
-12/15 F3/FiA Christmas Party. Details here: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
-1/27 GrowRuck Weekend
– Dam to Dam Relay 2/11/18, see Paper Jam or Juice to get more info