Chucktown special


Warm Up:


Run to the hospital:


SSH x 30

ISS x 15

Prisoner Squats x 20

Chucktown merkins x 10


Run to the fire pit with a quick detour to trespass on the maintenance ladder.

10 step ups each leg

10 Derkins

20 Dips


Charleston special:

4 stations

1-Merkins x 10

2- Jump Squats x 10

3- Low flutter x 10

4- Chucktown merkins x 10


Bear crawl to center and back after each station – 10 smurf Jack’s in the middle




Run to the pull up bars, plank ladder

One person does 2 pull-ups while the rest plank

Repeato with 1 pull up and alternating arm planks




Brazilians x 15

Low flutter x 15

Freddie Mercury’s x 15

LBCs x 15

KGB twists X10



11 faithful gathered this hot humid sauna morning to receive a 3rd beatdown this week

Appreciate everyone’s participation, sounds like Tuesday and Wednesday were brutal

You can thank Charleston F3 for Chucktown merkins and smurfjacks, I had a pleasure of working out with those guys on Tuesday. There was a 72 year old in the Pax, which goes to show that age is only a number and as Indy said in the last BB you have to find ways to constantly challenge yourself.

Everyone have a safe and fun 4th! AMERICA!