Old School Old Town

    • When: 10/22/18
    • QIC: Italian Job
    • The PAX: Herbie, Hot Sauce, Riddler, The Ramblin’ Man, Ryder, The Big Fundamental, Ponytail, Jester, Canseco, Blue Print, Smokey, Sandlot, Italian Job


13 pried themselves from their warm fart sacks and ventured into the cool, crisp, Autumn air for some miles and bootcamp. Here’s what we did:

The Thang

Warm Up

  • 20 SSHs (IC)
  • 15 IW (IC)
  • 10 Windmills (IC)
  • 5 Burpees

Mosey to the under construction University Center

  • People’s Chair
  • 10 Left Leg Squats on the wall (IC)
  • 10 Right Leg Squats on the wall (IC)

Mosey to Independence Boot

  • Warm Up Exercises (IC)

Mosey to the Hot Box

  • All excercises performed as a group running the ramps
  • Round 1
    • Level 1: 10 Merkins
    • Level 2: 15 Wide Arm Merkins
    • Level 3: 20 Diamond Merkins
    • Level 4: 25 Ranger Merkins
    • Run back to the bottom for 10 Burpees
  • Round 2
    • Level 1: 10 Squats
    • Level 2: 15 Squat Jumps (slapping the cross beam above you)
    • Level 3: 20 Crab Jacks
    • Level 4: 25 Bobby Hurleys
    • Run back to the bottom for 10 Burpees
  • Round 3
  • Mosey back to COT


Overall, we covered more than four miles in addition to the bootcamp. Canseco said it reminded him of the old school Old Town beatdowns. Thanks for indulging me. Welcome to our newest brother, The Ramblin’ Man who posted for his first official bootcamp and crushed it! Glad to have you join us.

During one of the few breaks during the workout, YHC discussed the 2nd F in F3 – Fellowship. In my five years of posting with F3, I have learned that this is more than a workout group. Our guys are willing to do anything for their brothers. I reminded the PAX that the brotherhood is what keeps guys coming back. Ecclesiastes 4:9-12 reminds us “two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone?  Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.”

Remember to check in on your brothers. Keep them accountable in their spiritual and personal endeavors. We are stronger together.


Italian Job

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