53 men gathered in the gloom of Memorial Park in Mt. Pleasant for the re-invigoration of F3Charleston. Chaser and SubPrime led the downPAINment while 38 FNGs experienced their first F3 workout. It’s time to kick the tires and light the fires and get the Charleston Pax exploding!

Conditions: 48 degrees with a light, misty rain

The Thang:

Warm-Up Lap Around Field

COP (Circle of Pain) – Field – Lead off with exercise demonstration (how to count) SubPrime calls Merkins – Chaser demonstrates – 5 (4ct)

·         SSH – 25 (4ct) Chaser

·         Imperial Walkers – 25 (4ct) SubPrime

·         Little Arm Circles – 20 Forward and Back (4ct) Chaser

·         High Knees – 20 (4ct) SubPrime

·         Squat – 15 (4ct) Chaser

·         Merkins – 10 (4ct) SubPrime

·         Flutter Kicks – 25 (4ct) Chaser

·         Mountain Climbers – 20 (4ct) SubPrime

·         C-LBC – 20 (4ct) Chaser

·         Merkins – 10 (4ct) SubPrime

·         Freddie Mercury – 20 (4ct) Chaser

Mosey to sideline

Ark-Loader Sequence:

·         Bear crawl to midway point across field; sprint to opposite sideline (plank) SubPrime

·         Crab walk to midway point across field; sprint to opposite sideline (plank) Chaser

·         Leap frog/Broad jump to midway point across field; sprint to opposite sideline (plank) SubPrime

o   Plank-o-rama and count off

Evens Mosey to bench with SubPrime (Odds stay with Chaser on field)

·         Step-ups – 10 each leg

·         Incline Merkins – 10 (4ct)

·         Dips – 10 (4ct)

·         Step-ups – 10 each leg

·         Decline Merkins – 10 (4ct)

·         Dips – 10 (4ct)

·        Ski hops side to side – 30 seconds

·         C-LBC – 20 (4ct)

·         Ski hops front and back – 30 seconds

·         C-LBC – 20 (4ct)

Field Work (Evens with Chaser)

·         5 minute AMRAP Circuit 1: Legs

o   1st cone 10 lunges in place

o   2nd cone 5 burpees

o   3rd cone 10 squats

o   4th cone 5 burpees

·         5 minute AMRAP Circuit 2: Abs

o   1st cone 10 Big Boy Situps

o   2nd cone 10 Russian twist (count only one side)

o   3rd cone 10 Dying Cockroach (count only one side)

o   4th cone 30 C-LBC

o   Chaser and SubPrime Groups flap jack

Merge Groups and Mosey to Edge of Field (Toward Pier)

Shovel Flag Presentation – Sway

Mosey to center field (JV carrying flag)


·         5 slow count merkins Chaser

·         5 slow count wide arm merkins SubPrime

·         5 slow count diamond merkins Chaser

·         Plankjacks x 10 (hold low plank at finish) SubPrime

·         Plank circuit Chaser

·         Flutter kicks x 25 (low&slow, hold at finish) JV

Plank circuit to finish Subprime

Gather behind flag with JV and Dabo leading.

Mosey to COT

Ball of Man led by Chaser


What a fantastic day in Charleston! Great crowd of good guys. The existing leadership core is poised to make Charleston hugely successful.

The AO is fantatic — probably the most scenic in all of F3 Nation. There’s lots of area to explore for future “fun.”

The Columbia guys will be back next Saturday to continue the blitz. In the mean time, the Charleston guys will lead a mid-week workout on Tuesday — same place — from 5:40-6:25am. Pleanty of time to get in a workout, get the kids to school, and get to work.

Thanks to all who came from Columbia, Greenville, and elsewhere to support this blitz.

SPECIAL NOTE: As hard as we tried, it’s almost 100% guaranteed we missed an FNG or missspelled a name. We want to get it right, so PLEASE email email hidden; JavaScript is required

with any changes, corrections, or additions.




Workout Date - 2/1/14

Workout Q - Sub Prime and Chaser

PAX - Chaser, SubPrime, Splinter, Sway, Pledge, Fountainhead, Filter, Windbreaker, Termite, Byron, Ron Burgandy, Crisco, Liquid Hips, Upstate, Dooley, Dabo, JV, Curly (FNG Tanner Bacon), Bradshaw (FNG Joel Good), Slim (FNG Frank Avinger), The Situation (FNG Dave Puckhaber),Transplant (FNG Sean Chambers), Playground (FNG Eddie Street), Homeboy (FNG Michael Purcell), Dirt (FNG Shawn Willis), Boomer (FNG Ben Shoemaker), Striper (FNG Anthony Durant), Nag (FNG Michael Culp), Tuck (FNG Brandon Gaskins), Convoy (FNG Billy Sweeney), Tick (FNG Jody MacCauley), Argile (FNG Terry Tobin), 700 (FNG Scott Eford), Goat Roper (FNG Jason Hughes), Peaches (FNG Brian Riley), Spicoli (FNG Happel Scurry), Riley (FNG Tripp Moye), Apprentice (FNG Chris Riley), Depp (FNG Jason Matthews), Beats (FNG Jack Hibbitts), Frat Boy (FNG Gantt Folline), Cavity (FNG Geoff Steinkruger), Too Tall (FNG Tom Moorman), Dobro (FNG Randy Helmly), Infomercial (FNG Ed Puckhaber), Upgrade (FNG Gordon Greggory), Patton (FNG John Brady), Skeeter (FNG Bryan Romfo), Slipper (FNG Steve Kalhorn), Nugget (FNG Eddie Tyson)

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