• When: 2017-12-05
  • QIC: Notebook
  • The PAX: Cooter, Abner, Miranda, Wee Wee, Heisenberg, Ken Doll, Escobar, Muggy Tape, Long Haul, Notebook

Super 22 > Super 21

Notebook is too sorry to post a backblast so YHC will do it for him. It wasnt quite the disaster we’ve come to expect from Chris with a K. Super 21 is always a challenging upper body workout. Mumblechatter was pretty good and mostly consisted of YHC and Notebook giving each other hell. Another good day in the Surge gloom.

Conditions: 47 degrees

The Thang:


Mosey to block pile and each pax grab one

Mosey to grassy courtyard area

Curls w/ Blocks x 41 IC
SSH x 10 IC
IW x 11 IC

Super 22 (because Super 21 is too easy)
1 merkin, 1 BBSU, 1 block press – plank waiting on the 6
R&R increasing 1 rep each time until 22 reps

Total reps = 253 merkins, BBSU & block presses


Prayer Requests:
-Drysedale running his 1st marathon this weekend
-Injured pax


-12/15 F3/FiA Christmas Party. Details: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
-12/30 Cottonmouth. Preblast: https://www.f3midlands.com/lake-murray-sc/preblast-the-cottonmouth-little-mountain-edition-december-30-2017
-1/6 Harbison 50K
-1/27 GrowRuck Weekend. Details: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/