After last week’s “beta” run, it was time to get serious—or giddy. New front tube—check; playlist—check; more runners—including Go-Gurt, Martini, Pikachu, and Wild Turkey—check!
FNGs: None, but one Kotter: Go-Gurt
Warm Up: 3-Alarm speech: Thank you for coming out today my name is 3-Alarm and if you don’t know already I have some disability’s and it’s hard for me to do some things. But it’s not why we are here for. We are here for going on a run. Come up here Pikachu and Yogurt. These guys brought F3 to me and brought you all out here to run with me. So, I want a moment to say thank you… now let’s run!
The Workout: Pikachu took off with 3-Alarm in his “sled” first. Five PAX headed up Acorn Falls towards Go-Gurt’s house. He had a basketball game at 5 pm and was just getting home. We picked up Go-Gurt and started our rounds of Holly Glen. Staying on smooth pavement and avoiding bumps is paramount because 3-Alarm feels every bump.
3-Alarm requested a push from all—he wanted to make sure everyone got a good workout. He especially wanted Wild Turkey to push—maybe it was his turkey call. 3-Alarm is also well versed in picking up the six. With Pikachu pushing, he got out ahead and routinely requested to turn around to pick up the six. Everyone learned how to handle the sled. It does not turn easily and gains speed going downhill!
A running chair draped with a flag and 3-Alarm’s smile and laughter draws some fans. We drew smiles and waves from several ladies celebrating 5 o’clock in their garage. Another runner kept following us. Cars slowed down and waved.
We got in our miles and circled back to the house with Pikachu and Go-Gurt in an all-out sprint and 3-Alarm’s hair flying in the wind!
Mary: Nope
Announcements: F3 picnic, Warbuck’s collection
T-Claps (Recognition): All for posting today. Especially Martini, who is in pain from kidney stones.
Prayer: Martini’s aunt, who is recently had heart attack
Backstory: Planted the flag in 3-Alarm’s yard at 5:50 pm. Much better than last week when I planted the flag in the neighbor’s yard accidentally. It had been a while since I had visited and the neighbor’s house looked the same. Oh well. But here, today, I got the right house. Wild Turkey, Pikachu, and Martini rolled in immediately. After brief introductions, I helped get 3-Alarm into his running chair. Last week, his mom lifted him with a big bear hug. No mom today, so I guess it’s my turn. Lots of laughter.
3-Alarm had been texting me for a week, looking forward to the run: You got any runners yet? He also wanted to express his gratitude for F3 runners. He wrote the above speech and I asked if I would deliver it for him. I agreed, but he asked if I would take a video of myself delivering the speech and send it to him beforehand—to make sure he liked it. Thumbs up!
Pikachu presented 3-Alarm with a new F3 Pick up the Six t-shirt. He was stoked! He wants to run and race more.
Finally, turns out 3-Alarm requested ROXANNE by Arizona Zerves—not the Police. We played both. Plus plenty of songs with the word “roll.” Next run: Tuesday, June 29
Holy Humidity Batman! 6/12/21
/in U Turn/by VasolineThis was about as humid of a morning I’ve experienced running so far this year. I figured it would be bad because it rained all day Friday and as the sun came up it felt like a steam room. The only relief was a little bit of sporadic drizzling rain that hit us on the rain. I’m truly amazed at anyone who’s running in this type of weather without some type of hydration pack, or water bottle, or hydrating gel pack, or whatever else may be out there that I don’t know about.
FNGs: none
Warm Up: quick parking lot mosey, 10x Good Mornings, 10x Daisy Pickers, 30-35 Merkins OYO
The Workout: 6mi, 3.5mi, or ruck. 6mi route included a search for the albino deer, which eluded me this morning as usual
Mary: no time
Announcements: Warbucks collecting baby, preemie, and newborn items at AO’s to donate to the Newborn Critical Care Center at UNC Children’s Hospital to celebrate and honor his lost 5-week old son every year.
T-Claps (Recognition): Elton for coming all the way out to Holly Springs from Wake Forest to celebrate his 1yr anniversary.
Prayer: Axe father getting knee replacement surgery, Alpine travelling with family to Switzerland, safety for all those running the Grasshopper 5k
Sheepdog 6/18/21 – Strike Fest
/in Sheepdog/by ShredderNo FNGs but a couple Pax new to Sheepdog. Welcome Woody and Sunshine to the AO that packs a punch!Â
EC:Â Norm, Bobby Boucher, Shredder
Warm Up: several F3 traditional favorites with Side straddle top, sir Fazio arm circles, seal clamps, overhead clamps, imperial walkers, hillbillies, Single leg deadlifts to work on balance and stability, and Frankenstein.
The Workout: today’s workout was brought to you by four corners and a whole lotta striking 🤛🏼.  Pax started with 25 Wing Chun strikes, ran to the next corner of the parking lot, 1 Merkin (at which point I think Woddy said, “only one!?!”), next corner 1 squat to front kick in cadence (so, both sides), next corner 1 star jump, then back to the beginning. So far, not that bad. We then bumped up to 35 strikes and ran to the next corner for 2 merkins, 2 squat kicks, 2 star jumps, etc. Each loop around we added a set and increased the strikes; 75, 100, 125, 150. About 1/2 way through we swapped strikes for wedging but still cranked out high reps. A couple pauses to focus on technique details. I’m assuming Pax will be feeling this workout at about 3:00 today.
Mary: 50 LBCs in cadence
Announcements: Norm is moving. Â He will be missed!
T-Claps (Recognition): Bobby Boucher rocking it on a long EC climb. Warbucks collection.
Prayer: Beer pressure’s sister trying to get into grad-school.
Way to go men. Honored to lead!
3-Alarm – Add ROXANNE to the Playlist
/in AO Post/by YogurtAfter last week’s “beta” run, it was time to get serious—or giddy. New front tube—check; playlist—check; more runners—including Go-Gurt, Martini, Pikachu, and Wild Turkey—check!
FNGs: None, but one Kotter: Go-Gurt
Warm Up: 3-Alarm speech: Thank you for coming out today my name is 3-Alarm and if you don’t know already I have some disability’s and it’s hard for me to do some things. But it’s not why we are here for. We are here for going on a run. Come up here Pikachu and Yogurt. These guys brought F3 to me and brought you all out here to run with me. So, I want a moment to say thank you… now let’s run!
The Workout: Pikachu took off with 3-Alarm in his “sled” first. Five PAX headed up Acorn Falls towards Go-Gurt’s house. He had a basketball game at 5 pm and was just getting home. We picked up Go-Gurt and started our rounds of Holly Glen. Staying on smooth pavement and avoiding bumps is paramount because 3-Alarm feels every bump.
3-Alarm requested a push from all—he wanted to make sure everyone got a good workout. He especially wanted Wild Turkey to push—maybe it was his turkey call. 3-Alarm is also well versed in picking up the six. With Pikachu pushing, he got out ahead and routinely requested to turn around to pick up the six. Everyone learned how to handle the sled. It does not turn easily and gains speed going downhill!
A running chair draped with a flag and 3-Alarm’s smile and laughter draws some fans. We drew smiles and waves from several ladies celebrating 5 o’clock in their garage. Another runner kept following us. Cars slowed down and waved.
We got in our miles and circled back to the house with Pikachu and Go-Gurt in an all-out sprint and 3-Alarm’s hair flying in the wind!
Mary: Nope
Announcements: F3 picnic, Warbuck’s collection
T-Claps (Recognition): All for posting today. Especially Martini, who is in pain from kidney stones.
Prayer: Martini’s aunt, who is recently had heart attack
Backstory: Planted the flag in 3-Alarm’s yard at 5:50 pm. Much better than last week when I planted the flag in the neighbor’s yard accidentally. It had been a while since I had visited and the neighbor’s house looked the same. Oh well. But here, today, I got the right house. Wild Turkey, Pikachu, and Martini rolled in immediately. After brief introductions, I helped get 3-Alarm into his running chair. Last week, his mom lifted him with a big bear hug. No mom today, so I guess it’s my turn. Lots of laughter.
3-Alarm had been texting me for a week, looking forward to the run: You got any runners yet? He also wanted to express his gratitude for F3 runners. He wrote the above speech and I asked if I would deliver it for him. I agreed, but he asked if I would take a video of myself delivering the speech and send it to him beforehand—to make sure he liked it. Thumbs up!
Pikachu presented 3-Alarm with a new F3 Pick up the Six t-shirt. He was stoked! He wants to run and race more.
Finally, turns out 3-Alarm requested ROXANNE by Arizona Zerves—not the Police. We played both. Plus plenty of songs with the word “roll.” Next run: Tuesday, June 29
Let’s Roll at VC
/in Viscous Cycle/by DauberFNGs: none – but welcome back Kotter – Mr. Mom (Reese Martin)
Warm Up: OYO
The Workout:  See Route via Strava; incorporated a climb up Heartbreak Hill looking for Pikachu; great job Kubota from making it all the way up while staying in the saddle; we had a Cancun sighting too….great work rucking
Mary: Got ready for Thunder
Announcements: Â Picnic; going away party for Norm
T-Claps (Recognition): Â Gump on his way to posting three times in one day; Kubota helping Dauber with his chain
Prayer: Â Unspoken, Kubota job praise, Injured PAX
Fritter returned to Possum Trot
/in AO Post, Possum Trot/by Pablo19 PAX, including 10 who are in hot pursuit of the coveted fritter, posted at Possum Trot for a beatdown delivered by the Fritter Foundation.
Fritter Quitters:Â None
FNGs: None
Warm Up: Lap around the tennis courts; circled up for SSH, IW, HB, Fazio arm circles, good mornings; I had to throw in some burpees to calm the mumble chatter
The Workout: PAX moseyed to the tennis court and lined up on one end. PAX were instructed to travel the width of the 4 tennis courts by broad jump, 5 star jumps, broad jump, 5 prisoner squats, wash-rinse-repeat until you reach the other side and squat-hold for the 6. PAX then traveled back to the start across the 4 courts with the Obama (named after the 44th president) 4 steps in bear crawl followed by 4 merkins, wash-rinse-repeat until you reach the other side and plank-hold for the 6. PAX loved these so much, we decided to do it again but had to limit each to the halfway mark to save on time. Once complete, PAX traveled to the concession stand via Indian run for more fun. Half the pax held BTTW, while the other pax did an exercise, then switch. (exercises were 1:step ups x10 each leg, 2:bulgarian squats x5 each leg, 3:Erkins-Derkins-Dips x5 each). Half the pax then held People’s chair while the other half did exercises, then switch. (exercises were 1:American Hammer, 2:Mountain Climbers). PAX then indian ran back to the courts for Mary.
Mary: Plank-O-Rama until time
Announcements: Picnic- check slack
T-Claps (Recognition): Sunshine- strong first week!
Prayer: Kevin, Heidi, Warbucks, Woody’s son traveling, First responders and military
Baby Yoga at Disney.
/in Disney/by FramSeveral PAX had indicated over a couple of months that we should do more stretching or yoga during a workout. YHC thought what better time to drop it on my 2 year celebration week. 40 min of yoga from a non-YOGI master. Names of moves and fluidity were suspect, but nonetheless we made it through. DRP taken!
FNGs: John P. AKA: Cheesy Tots
Warm Up: SSH, SFAC, Frankenstein’s
The Workout: Various Yoga poses. Don’t know all the names, but we moved through Vinyasa’s, Triangles, Warriors, Reverse Warriors, Runner pose, Twisting Triangle, Etc…etc…..etc… Groan, grunt, cuss, Groan….breath……hold breath…..breath……groan, cuss, breath again……..CUSS! “Damn that was fun, different and great! Let’s do it again sometime.” said various PAX’s. Cue a “That’s what she said line” by Quiver every 30 sec during the ME.
Mary: LBC, Rev LBC, Full LBC, Butterfly’s, Two hand heel tap, Oblique V-ups, Scissors.
Announcements: Too many to list, check Slack.
T-Claps (Recognition):
Prayer: Woody’s son traveling to West Coast, Family in Golf cart accident. Fram daughter in NE.
While the Fritter’s away, the tigers will play
/in Speed Racer/by Full HouseFNGs: none
Warm Up: light stretching
The Workout: Since everyone was chasing the elusive doughnut or playing with Mickey this morning, two PAX set out to get prepped for BRR. Mosey down Linksland to Salem Ridge for some hill repeato this morning. Start at the bottom of the hill at Salem Ridge and then began with Marathon pace, half marathon pace, 10 mile pace, 10k pace and 5k pace to round out 5 sets of hill repeats. Two tired PAX then moseyed down Gable Ridge and back towards Holly Ridge MS.
Mary: stretching, yoga
Announcements: none
Prayer: Axe’s dad recovery from knee surgery
Back to Old School Workout
/in AO Post, Thunder/by DustyFNGs:Â Orca (Mike Pellicci)
Warm Up:Â With the help of FoulBall:Â side saddle hops, cherry pickers, good evenings, fazio arm circles
The Workout:
Rock pile:Â 5 rounds of 15, 12 and 10 reps of:Â Curls, triceps extensions, squats, upright rows and shoulder press.
Run to ten poles, doing 1 increasing to 10 merkins at each pole.
Dice game with a round of each pax rolling and leading with 10 reps of:
Mary:Â a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps
Announcements:Â Picnic, others
Prayer:Â Â Peace and happiness
Bunny humpers
/in Running 4 the John/by Full HouseFNGs: none
Warm Up: GM’s, DP’s
The Workout: Mosey down crossway, holly springs and back to Ting. Bunnies all over, must have been gettin’ busy during Covid. Great work by the group today!
Announcements: Abe setting up Juneteenth run on Sunday for AGS
Prayer: Rut’s dad recovering from kidney surgery, Axe’s dad having knee surgery
Nutcracker Sweat
/in Nutcracker/by Pigpen-RaleighAO:Â Nutcracker (South Wake)
Workout Date:Â 06/15/21
Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Since we had two pre-runners rolling in, start with exercises instead of a mosey
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC
Downward Dog with calf isolations
World’s Greatest Stretch
Main Event
1) Mosey to the side parking lot for Number of the Beast.6 rounds. 6 stations. 6 reps. 1 exercise per round. Exercises were: Sumo Squats, American Hammers, Merkins, Jump Squats, LBCs, Burpees
2) Partner up and grab a rock for partner running/AMRAP rock work. Curls, Overhead Press, Bus Driver, Triceps Extensions, Bent Over Rows, Shoulder Taps, Grounder Pounders.
3) Mosey back to start and shuffle to the grass for Jack Webbs. 10 counts after rounds 7, 8, and 9.
Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC
COT:
9 PAX
Announcements:
F3 Raleigh Day of Service 6/19 starting at Vatican City 0700
Warbucks gathering newborn supplies
Prayers for the Martin family, prayers unspoken.
YHC took us out.
Naked Moleskin:
I showed up early to prerun, hoping to get back where I was running-wise and weight-wise back in March. Maybe that was a bad idea, NotB was rough.
Mumble chatter was a little more mellow this week, no wife swapping jokes(?) this time. It was good to recognize some guys from last week.
This was my sixty-second #F3Q21 #2021Challenge Q (sixty-fourth overall). Next Q is Thursday at Hot for Teacher in Carpex.
-Pigpen
QIC:Â Pigpen
PAX:Â Mad Dog 2020, Roger Roger, Blue Hen, Flannigan, Hurts A Little, Da Business, 3rd Cousin, Moby, Pigpen
Workout Date:Â 06/15/21