Are you looking for a transformative experience? Then let me tell you about The Pub.

But first, let me introduce you to my old self:

They say the early bird catches the worm, but I was more of a ‘fashionably late bird’—always swooping in just as the worms were packing up for the day. Needless to say, my reputation preceded me wherever I went, like a cloud of tardiness trailing behind.

I used to joke that my tardiness was a carefully orchestrated performance, complete with a dramatic entrance and a round of applause from my fellow HIMs. Little did I know, they were secretly placing bets on just how late I would be each day.

I was the guy who could set his watch to my arrival time—assuming my watch was always set to ‘fashionably late.’ But hey, better late than never, right? Or so I thought until I discovered the joys of being fashionably early.

You too can be changed. After my VQ at the Pub, I have been early to 10 workouts in a row. I’ve enjoyed saying the Pledge, taking my time to make sure I’m within the parking spaces, and enjoying the second F (Fellowship) of other HIMs. F3 is more than just Fitness. There’s so much more and I have had the opportunity to experience the other dimensions of F3 thanks to The Pub.

Contact Defib for your transformational experience but hurry spots fill up fast.

We Pledged

Announcements were made

Prayers were lifted

9 men for a Downtown beatdown.  Maybelline slept/forgot his assigned Q, no worries, it happens to the best of us. Site Q fail, should have reached out to confirm night before. Found out I was gonna have to Q as I was walking up at 5:30. No problem, I’m always prepared to use the same workout using the core exercises of F3.  Not too many complaints, but nice work men, appreciate the suppprt!

SA

Pledge

Disclaimer

Some ran and some rucked! We all got in some miles.

COT

prayer requests

announcements

YHC closed in prayer

Six PAX emerged from the gloom and fog at The Ricky Bobby.

Warmup: SSH (IC), Imperial Walkers (IC), Abe Vigodas (IC), stretches

Thing 1: Mosey to the back parking lot for 4 Corners, stacking in each corner, and using the diagonal of the parking lot to keep the sides even!

10 Jump Squats

20 Merkins

30 Mountain Climbers

40 American Hammers

Unstack them in reverse order at the starting corner

Intermission: AMRAP pullups for 1 minute at the playground

Thing 2: Perform the called exercise OYO (Freddie Mercuries, Nolan Ryans, Plank Jacks, etc) until the Q calls “sprint” (or the local rooster crows) and then sprint the length of the side road to the crosswalk. Return to the starting point doing the called exercise: lunge walk, bear crawl, karaokes, high knees, butt kicks.

Thing 3: Partner up for Dora 123

100 tricep dips

200 squats (the “easy” version with your feet flat on the ground instead of heels on the curb!)

300 LBCs

Thing 4: A round of Mary in the Donut Circle in the back parking lot

Mosey to the front for COT

Announcements:

Goonie this Saturday

Prayers:

Tesla house closing today

Jackson Curti and bone marrow transplant

Anchorman

Turtleman

We had 10 out this morning at Folsom

Warm up was basic: SSH, Hilbillys, Windmills, Gravel Pickers, and Imperial walkers

We headed up the hill to grab some blocks then made our way to the tennis court for some stacking block work after a rifle carry to each “corner” of the court (we actually had 5 stops):

We started with 5 tricep extensions, the stacked 10 “Lawnmowers” (each side), then 15 Curls, then 20 Swings, then 25 Rocky Balboas, and lastly 30 presses, but of course you have to unstack what you stack so we did!

We did a little ab work before leaving the court to tune of: 10 WW3 sit ups, 10 American Hammers, and 10 Windshield wipers.

We had enough time to return the blocks and mosey to the picnic shelter to do 3 rounds of: Step Ups, Squats, and Bulgarian Split Squats.

Time to head back to COT!

It was a beautiful Folsom morning with a full moon on one side and a scenic sunrise on the other. The weather was perfect and 8 HIM’s came to put in a little work.

We went to the tennis courts and did AMRAP 6-minute sets of various exercises. These exercises were completed at the beginning of the first court and the end of the third court.

This included:

• Squats
• Merkins
• Hillbillies
• Calve Raisers
• Imperial Walkers.

Between the courts, we would mosey down and lunge walk back.

After each set YHC read a quick story on a WWI Medal of Honor recipient.

World War I Medal of Honor recipients, citations | Medal of Honor | The United States Army

Great work by all.

Prayer requests.

• Clutch
• Huck
• Hall Family
• injured PAX
• the unspoken prayers.

Big Pappy

Not to toot my own horn but with only 3 of my original 6 runners and a van retal cancellation at the last miniute, i pulled together and we ALMOST beat the A team(90 secs). Special thanks to all my runners and especially those that came on last minute. And a special special thanks to Montross for doing most of the hard stuff..like Van rental and hotel reservations. It was funny Montross telling the Hotel lady and some guys named Breaker Breaker and Orangeman where checking in early and it was cool to use his card.😂
My 3 alternates where Oompa Lumpa, Goodwrench and John from Lincolnton. Oompa in his typical old/hard/ancient/badass/old Marine self knocked out his 2 legs with out a much as a grumble or complaint. Goodwrench (F3 Isotope) had 2 sub 7 min runs one almost 9 miler and a 7.5. And ole big John (Mr. i run 40 miles a week-thanks Sparky!) Killed his 2 legs sub 7s also. The only faux-pas we had was ole Maybeline was chilling in the van with the a/c on when Goodwrench came rolling in after leg 9 🤦‍♂️. Goodwrench never stopped, he kept on running and we caught up to him after he ran about 1/4 of Maybeline’s leg! 🤣 It was hot and the last 6 legs we kept a close eye in everyone and even gave out a ton of water to who ever was in need along the way. I had the Glory Leg so as I come around the conner they announce our team name and i am expecting to see my team waiting to run across the finish line with me, but these fools are already eating pizza and drinking beers so I crossed alone. Thanks Guys. Afterwards almost all my team when home. Me and Montross stayed and took a self guided tour of Downtown Greenville. We found some Grub and a cool Karaoke bar where we people watched and had a few cold ones! It was awesome and I want to do it again but aint no way I’m Q’n it…NOPE! 😂

SYITG
Balljoint

Beautiful spring gloom, perfect conditions! Into, Disclaimer, Pledge,  FNG?

Warm up in cadence

SSH, R over L. Flap jack, Cherry pickers, Toy soldiers, Imperial walkers, Monkey humpers , Mosey around loop stop on Main Street. Set up 4 corners with increase of each exercise every time around. LBC x5 +5 until 20, mosey , CDD x5 +5 until 20, mosey, Squats x5 +5 until 20, mosey , Mtn Climbers x5 until 20  plank for the six  

Walk to stair case and line up on stairs.  This was the calf beat down felt for days to come.   25 calf raises in cadence, 20 inside calf raises OYO, 20 outside calf raises OYO. Headed up to the top of the stairs into the parking lot set up 11’s  1 flutter kick cnt 1 side Backwards lunge to other end 10 merkins, repeat. Some of us started counting the backwards lunge walks out of habit.

Head under bridge for cadence dirty hook ups, Big boys, Dips, Durkins, Wall sits. Mosey back to flag short round of Mary… time

Prayers for anchorman, turtle man, Huckleberry, termite, rebar aunt, my daughter getting married.

I was kinda of tapering running for the Ville to Ville this week so I jumped on a Q at the Labyrinth. Trying to Spread around the Dirty BJ’s at all the AOs. Everyone pushed hard and loved the Blockies. Playlist was pretty good and the speaker didn’t die.

SYITG
Balljoint