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Deere donā€™t do monkey humpersā€¦. Period.

kudos to Gump for helping Deere out of a fix and agreeing to a Co-Q. Love you man.

FNGs:none
Warm Up: general stuff, arms legs, banter.
The Workout: TRX bands/Strapsā€¦. 4 pax on band for 2 x 10 count of various exercises , whilst other 4 pax rotated for classic reps with some coupons ā€˜20lb ball, 50lb sand bagā€™ (balls, merkins, slam ball, ground pounders, curls , box cutters, homer to marge, Turkish get ups , diamonds etc)

6 rotations

Mary: 20 Diamonds, plank, left arm up, right arm upā€¦.
Announcements: Vicious Cycle after day light saving time.
T-Claps (Recognition): Dauber coming back after back issues.
Prayer: Tia – Friend of Pax with Vidā€¦ troubles in East Europe / Russia. Unspoken.

Boulders and Balls

FNGs: NoneĀ 

6 HIMs posted to GP on a cold dry morning for boulders and balls.Ā  YHC brought the music box and basketballs.Ā 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,Ā  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:Ā  Curls for the Girls, Overhead Tricep Press, Bus Drivers, Wonder Bras, Rut Rows and Ground Pounders.

3 sets of 10x3ct Skull Crushers and Presses

1 set each of 10x3ct Windsheild Wipers, Box Cutters, Low Slow Flutter, Freddie Mercuries,

Mosey to the B-Ball court for Heavy Balls

20 minutes of Knockout. PAX line up and try to knock the HIM in front of them out by getting the ball in the basket before they do.Ā  If knocked out, 20 ct exercise and then return to the line.

Exercises:Ā 20 10X3ct SSH,Ā 10 Merkins+ 10 Squats, 20 LBCs, 20 Imperial Walkers,

Prayer Requests:Ā  Ā Pumpkin Spice on sabbatical with next role in question. DOA diagnosed with meniere’s disease (inner ear disorder causing dizziness) and step-father Wes battling cancer.

Announcements: CSAUP in South Cary in April, Wilmington Marathon/Half next weekend, Motor Boatin’s 1st 5K March 4/5th.

The Magnificant 7

PAX:Ā  Gump, Hardy, Florence/FloJoe, Martini, Poopeater.Ā  “Drive by” from Gamecock

FNGs:Ā  Nope
Warm Up:Ā  SSH, Air Circles, Imperial Walkers, Good Mornings, Frankensteins, Daisy Pickers, Windmills
The Workout: 7 rounds of 7 reps of the following 7 exercises:

  • Push ups
  • Squats
  • Sit ups
  • Burpees/Thrusters
  • Lunges (each leg)
  • American Hammers (IC)
  • Dips

Mary:Ā  Mary-Go-Round – each PAX called a different core exercise
Announcements:Ā  Long Ass Run
T-Claps (Recognition):Ā  Gump for leading the great mumblechatter
Prayer:Ā  PAX with inujury & Sickness

Next Weeek Will Will Learn To Count!

3-Alarm Fun Run ā€“ 2021 Year in Review

ā€œHow did these runs with 3-Alarm get started?ā€ ā€œWhat are 3-Alarmā€™ conditions?ā€ ā€œWhy does it burn when I pee?ā€ Hereā€™s the answers to your burning questions.

First of all, shout out to everyone who posted in 2021!!! As you know, 3-Alarm wants to meet everyone in F3 SouthWake. Hereā€™s our start: 16-Bit, Banana Seat, Bobby Bouche, Bobby Dall, Bondo, Cancun, Cash Roll, Cupid, Dawgpound, Dumbo, Emeril, Fanny Pack, Forceps, Full House, Gillette, Go-Gurt, Gump, Lipstick, Martini, Maybelline, Midget, Pikachu, Slide Rule, Snooze, Sprinkler, Swisher Suites, TomTom, U.T.I., Wild Turkey, Woody, Yogurt, Yoshi and 2.0s 3rd Down, 4th Down, Flower, Isabella, Slash, Sketch, Vader. That is an awesome start! Good times are in the attached photos. Who did I miss?

How did all this begin? My daughter (F3 Slow Pitch) and her boyfriend (F3 Go-Gurt) were friends with 3-Alarm from high school. One night in the fall of 2019, they were Facetiming with 3-Alarm and he got wind that I was in F3. I had never met 3-Alarm before. They handed me the phone, introduced me, and 3-Alarm immediately said his classic, ā€œHeeeeeey!ā€ and ā€œLetā€™s go run!ā€ Thatā€™s all it took.

Pure Joy – 2019 November 1st Run. I invited Pikachu and Go-Gurt on that first run. It was cold and dark and drizzly and I was definitely overdressed. See photo. I knew nothing about pushing a running chair and barely knew 3-Alarm. But I quickly learned, this kid is excited about running! He would yell out, ā€œWeeeeeeeeee!ā€ and ā€œIā€™m happy!ā€ What a blast! Pikachu remembers: ā€œMy just overwhelming memory from the first run, and really all the runs, is just pure joy. Every time I run with 3-Alarm it doesn’t matter what kind of day I’ve had or what mood I’m in – he has a contagious joy that has the ability to just completely turn my day around!ā€ Wild Turkey has expressed this same sentiment. He looks forward to leaving the work behind and enjoying 3-Alarmā€™ enthusiasm for life.

Time Lapse – 2021 Spring. Covid had been around for a year or so. I hadnā€™t seen or heard from 3-Alarm in a looooong time. While dropping off my 2.0 Zumba at Holly Springs School of Dance (HSSOD), I pulled into a parking spot, looked to my left, and lo and behold, thereā€™s 3-Alarm. ā€œDavis!ā€ I shouted. We were both glad to see each other. I asked Davis is he had been running lately. His joy quickly turned to dejection, as he answered NO. Sensing this urgent need, I said, ā€œLetā€™s go run!ā€ Thatā€™s all it took.

2021 Tuesday Runs – Pure Joy. Since early June 2021, F3 has been running with 3-Alarm every Tuesday. Why do we do this? Pure Joy! So much fun. I asked 3-Alarm what he likes most about our Tuesdays together. He says: F3 feels like family. Everyone welcomes me with open arms.

3-Alarm has impressed me in so many ways on these Tuesdays. He has an infectious enthusiasm that resonates with everyone. He literally has fans everywhere. During our runs, weā€™ve had fans stop their cars, shout out from their porches, stop us on their dog walksā€”just to say hello. In the summer, this happened over and over. What do you remember about your first meeting with 3-Alarm?

Tuesday Splashes. We were settling in on Tuesdays and more and more PAX kept trickling in. Early supporters included Bobby Bouche, Cancun, Dawgpound, Fanny Pack, Go-Gurt, Martini, Maybelline, Pikachu, Wild Turkey, and more. To sweeten the draw and to make things more fun for 3-Alarm, we added a splash down at the end of the run. By the time we reached August, we had a record turnout in the record heat. See photos.

FNGs. 3-Alarm has a keen ability to make friends and did his own recruiting for the Fun Run. While out walking with Mama Hope, one of his nurses, he met people and got busy. He texted me and was so excited to announce that he had an FNG coming. The following Tuesday, we dropped by Coleā€™s house. Cole wasnā€™t completely ready, but joined us for his first F3 workout. He was wearing very thick sweatpants in the August heat and I know he was roasting! We named him Snooze because he loves to chill and sleep. 3-Alarm also recruited Charlie, a 7th grader, who lives in Holly Glen and rides BMX and MTBs. We named him Cash Roll after a BMX trick created by BMX champion Daniel Dhers

911. Things were not always peachy on our runs. 3-Alarm has several conditions (Polymicrogyria, Dandy-Walker Syndrome, and seizures). In late September, the seizures were serious enough that Pikachu, Wild Turkey, and I followed our procedures for this situation. We timed the seizures and called Davisā€™s mom, then 911. Davis spent a few days in the hospital undergoing extensive diagnostic tests. For the next 3-4 weeks, we had second F instead of running. If we ever have to call 911 again, 3-Alarm wanted to request the specific medics who he had befriended on his ride to the hospital šŸ˜Š.

ā€œOut of the Goodness of His Heart?ā€ In October, Bondo organized a special treat for 3-Alarm and all of usā€”A visit from Mr. and Ms. Wuf. See photos and separate backblast Wuf Sighting on Acorn Falls, October 26, 2021. Davisā€™ mom asked me this question during the October visit from Mr. and Ms.Wuf. The answer of course, was YES, Bondo did this out of the goodness of his heart. Certainly a highlight for 3-Alarm and all of us. Woody: Donā€™t take that picture without me!

ā€œThatā€™s a big catā€ In October the Halloween lights and yard decorations were in full bloom. Wild Turkey did not wear his glasses on these runs or was hallucinating. A giant Rudolf looked like a cat šŸ˜Š This was followed by many Christmas light runs through Hilly Glen. Again, lots of fun, see photos. Wild Turkey says the neighborhood lights runs were among his favorites of the year. See my favorite in the BONUS FOOTAGE below. What your favorite 3-Alarm memory of 2021? Reply below.

Christmas Party 2021. Mr. Ambitious requested an F3 Christmas party at his house. I explained that it would be a little challenging to organize given the short notice, Covid surge, and busy schedules. But, all the F3 brothers came through. We had a party of at least a dozen PAX and 2.0s. Pikachu brought the magic hot cocoa maker and we showered 3-Alarm with some additional F3 swag and coffee gift cards (like he didnā€™t have enough!). See photos.

Whatā€™s next? 2022 brings another 52 opportunities to experience the Pure Joy for yourself. Are you ready?

BONUS FOOTAGE

2019 HS Half Midget, Pikachu, Snap. Midget lined up Pikachu and Snap to push 3-Alarm. Pikachu remembers:Ā  I remember hearing I was recruited with Snap and knew we were gonna have fun flying through the springs! The joy that Davis has on race day is on a whole other level. And at Holly Springs Half that day the grit that he showed was on a whole other level too – the bumpy course definitely didn’t do him any favors but he persevered and definitely gave me one of my best HS Half memories (and there are plenty of great ones over the years!). Note that Pikachu also ran 3-Alarm in The Quay, where many of you met 3-Alarm on his way to the finish line.

2021 HS Half Banana Seat, Wild Turkey, Yogurt, and 3-Alarm plus Midget, Matt, and Wolfie. 3-Alarm called out this event as one of favorites in 2021. Banana Seat helped Matt push Wolfie. Wild Turkey ran 9 miles EC. I was feeling good but did not push 3-Alarm until around mile 7 of the race, which was mile 16 for Wild Turkey! Forceps, Cancun, Wild Turkey, Mama Hopeā€™s son, YHC, and others joined 3-Alarm and his dad for Second F at 3-Alarmā€™s favorite coffee shop, Our Moments in Time.

ā€œErin, Erin, Erin!ā€ A chance meeting at the FV Christmas parade. This is probably my favorite outing with Davis in 2021, maybe because it was completely unplanned and unexpected.

Davisā€™s sister and my 2.0 F3 Zumba were among the hundreds of dancers from the Holly Springs School of Dance performing in the parade. We had both dropped off our dancers early and by chance walked up the hill together to select a prime spot to watch. Davisā€™ dad (Dan), Davis, and I joined a woman who was sitting on one of the built-in benches in front of town hall, poised to see her kids and grandkids pass by in their 4-WD Jeeps and such. ā€œKathyā€ shared her bench with Dan and I while Davis positioned himself front and center on the curb to wait. I must admit, sitting on that bench had a real Forrest Gump feel to it. I had a blast just sitting there hanging with Dan, who I had only met once or twice. Kathy watched and listened to our interactions with Davis and was intrigued. By the time it was over, our new friend Kathy was a big fan.

Watching Davis interact with the parade was amazing. For once, I grabbed his phone and took photos from there. Everyone was friends with Davis.

ā€œIā€™ll email you!ā€ About halfway through the parade, a convertible rolls up among the elected officials waving to the crowd. Suddenly, 3-Alarm sounds the alarm. He starts bobbing up and down and yelling, ā€œErin, Erin, Erin!ā€ over and over again. Dan and I looked at each other like, What? Davis kept yelling. Finally, the legislature representative Erin turned our way and saw Davis. She was so excited! Davis, how are you? Great to see you! And as she is rolling away, sheā€™s pointing at Davis, twiddles her thumbs like sheā€™s texting, and exclaims, ā€œIā€™ll email you!ā€ It was the craziest thing I had ever seen. Dan and I were flabbergasted. And I was so impressed. This just showed the range of Davisā€™ influence. All the way to the Legislature in downtown Raleigh!

Bear crawls and duck walks and crab walks, oh my!

Nothing fancy about today.Ā  It was cold so we showed up and got our sweat on.

FNGs:

None

Warm Up:

SSH x20 IC

Windmills x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Starting at the first median in the parking lot the PAX lined up.Ā  We were going to do a bear crawl Jack Webb.Ā  We’d start with our 1:4 of merkins and air presses from where we were starting and then, between each set, we’d bear crawl two parking spaces and work our way up and down the parking lot to complete the Jack Webbs all the way up to 10:40.

After this we did what I call Duck Walk Spud Webbs.Ā  These are similar to Dan Taylors but reversed.Ā  We still maintained the 1:4 ratio but it was in cadence lunges and then squats.Ā  Again, starting at the first parking median we did the first set and then duck walked two parking spaces to do our second set.Ā  So on and so forth until we completed 10:40 for a total of 221 squats.Ā  And also me saying “down” 221 times.

After this was done we moseyed around to the back of the school.Ā  We stopped at the road on the side of the school because I thought I had ideas but that stretch of road was too long for what i was thinking.Ā  I’ve since come up with better ideas that we’ll visit next time šŸ™‚

At the basketball court we lined up for a crab boil.Ā  Starting at one goal we crab walked to the other side were we did 10 in cadence crab cakes.Ā  Crab walk back to the other side of the court for 10 in cadence crab humpers.Ā  One more trip across the basketball court and we finished with 10 in cadence crab jacks.

We lined up on the near wall to do a round of BTTW and peoples chair.Ā  Afterwards we went over to the knee wall for a quick set of irkins, dirkins, and dips.

In mediocre Sheepdog fashion we circled up for some CQC and did two round of 20 single, double, and triple punches.

After that we moseyed back to the flag for…

Mary:

Circle up and on our 6.

LBC x10 IC

Sleeping Hillbillies x10 IC each side

American Hammers x10 IC

Yoga stretches

Announcements:

Wilmington is coming up.Ā  UTI and Friends are also going to Myrtle Beach to run there and have some room open in a house.

T-Claps (Recognition):

Motor Boatin for starting couch to 5K.Ā  Great program and great way to get in to running (it’s how I started).Ā  Way to get out there!

Prayer:

Farva’s M’s grandmother in the hospital.

My co-worker recovering from cancer surgery

Kosher’s uncle passing away from covid

Finkle’s family friend with a recent cancer diagnosis

Gigawatt lost his father

Finkle and his 2.0 and their DMV woes

 

 

Always an honor men, have a great weekend!

 

010000

Farva’s 35th Birthday Beatdown

FNGs:N/a
Warm Up:4 for 2+ miles EC then returned to find a parking lot full of PAX who had no idea what they were in for. Did a quick mosey around the parking lot along with some line agility drills, circled up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, and good mornings.
The Workout: I told everyone to partner up by size and what weight theyā€™d like to use. There were 2 45lb plates, 2 35lb plates, 2 25lb plates, 2 70lb dumbbells, and a 75(ish)lb atlas stone. Then I proceeded to lay out the Farva 35 challenge.

Fun with Dora

Alley work

Rinse and Repeat

Victory Lap

And finally 35 man maker burpees

First Dora using one of the plates was 100 curls for the girls(in cadence), 100 overhead press (in cadence), 100 tricep extensions(in cadence), and 50 merkins together with your partner. The Pax that wasnā€™t doing the reps ran line agility down the parking lot and back before switching.

Alley work- grab a dumbbell or atlas stone and go down half of the alley and back. Switch with your partner as needed, the partner not carrying the weight would bear crawl or duck walk.

Rinse and repeat, but the Dora this time was 100 weighted squats(cadence), 100 mtn climbers(cadence), 100 chair kicks, and 50 monkey humpers (in cadence) together with your partner. The pax not doing reps wentĀ down and back as before. Then back to the alley to finish the rinse and repeat.

Next was a victory lap around the school to celebrate what youā€™d just accomplished.

Finally this beatdown was to end with 35 man maker burpees.

Mary: All pax helped finish out the Burpees with no time to spare.
Announcements: Q sheet opportunities
T-Claps (Recognition): Everyone who made it out to support my birthday Q!
Prayer: I took us out

We all got crabs and someone lost their pancreas

FNGs: NoneĀ 

10 HIMs posted to GP on a perfect morning for boulders.Ā  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Imperial Walkers, Daisy Pickers,Ā  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH and 5 Burpees OYO for tardinessĀ  Ā  Ā Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:Ā  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows, Squats and Ground Pounders.

2 sets of 10x3ct:Ā  Rock Press andĀ  Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, WWIIs, Box cutters

2 sets of 10×3 ct Rock Spanks (with and without consent) and Single Arm Merkins.

Partner Up and do 2 sets each of Ice Cold Rock Planks and Get your Crabs Plank on while other runs 50 yards.

Mosey to the Putting Green

8 ish rounds of Get ‘er in the hole:Ā  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket and Craw Bear back before you can retrieve discs.Ā  In between every 2 sets PAX exercise 10 ct of Merkins, SSH, Squats, and Star Jump. Shredder was hit in the small of the back and apparently felt pain in his pancreas even though its not located there.Ā 

Mosey to Wall of Pain for 2 sets of 10 x 8 ct Step ups, 10×3 ct Dips and 10×3 ct Erkins

Prayer Requests:Ā  Kids back in school amid spike in COVID, big event for Cancun next Friday (48 hr Ruck),Ā  Motor Boatin’s brother going through a divorce after 25 yrs of marriage.

Announcements: Long Ass Run some time in Feb, MLK 3rd F Opps (Travis Manion and Town of Holly Springs), Q source has started this week,

T-Claps (Recognition):Ā  HazMat laid down 4 workouts this week.

Guilty as Charged

Whereas YHC has been still steady on the Q opportunities, I have been terribly lax in doing BB’s probably since late October. It’s a new year. 5 dudes showed up on a balmy New Year’s Day to begin new challenges and have new laughs. Something about backaches…and the possible escapades of the night before. Nothing like the GroundPounder mumblechatter.

FNG’s:Ā no.
Warm Up: SSH, Good Mornings, Seal/Overhead Claps, Standard Merkins x 22, Prisoner Squats x 22
The Workout: Mosey to the playground for a series of 30/20/10 Step-Ups/Dips. Mosey to the wall of pain. Considered trying to do deadlifts on the defunct soda pop machine, but decided to do 15 ct. per Pax BTTW and People’s Chair. Repeato.

A quick mosey over by the ball field bleachers for a 15/10/5 ct. Bleacher merkins/irkins routine.Ā  Now to the rocks. The group did a rock DORA where 1 Pax bearcrawled up and down the parking lot, while others performed 100 Ground Pounders, 200 Curls for the Girls, 300 Tricep Press. The group rotated left to the various size rocks throughout the routine.
Mary: Mosey back to the flag for 20 ct. Homer to Marge, LBC’s. Have a nice day!
Announcements:
T-Claps (Recognition):
Prayer: Sprinkler and family, those affected with COVID. YHC took us out! Proud to lead men!

12 Days of Christmas – Kettlebell Style

FNGs: None
Warm Up: Ā we needed it. Ā 32 degrees. Moved our arms and legs a bit.
The Workout: Ā 12 Days of Christmas using kettlebells:

1. Ground Pounder

2. Upright Rows

3. Tricep Curls

4. Rut Rows

5. Swings

6. Lawn Mowers

7. Overhead Presses

8. Curls for the girls

9. Wonder Bras

10. Step-ups

11. Ā Seated O/H press

12. Slap bells with consent

Hilarious forgetting the next exercise while listening to Christmas tunes in Pandoraā€¦not the ideal workout songsā€¦..definitely festive though!

Mary: Ā Met up with LED and the Mutiny PAX. Ā Laying around on the ground doing FIA exercises.
Announcements: Ā See Slack/FB
T-Claps (Recognition): Ā PAX who braved the freezing temps today
Prayer: Ā Injured PAX; 18 yr old from Finkleā€™s church who died in car crash Sat; UNSPOKENā€¦be the light to others

2nd F at Starbucks.

 

Kicking Off the Holiday Season

FNGs: N/A
Warm Up: SSH, arm circles and seal claps
The Workout:

Twelve Days of Christmas

1 – Burpee

2 – Ground pounders

3 – 30 second plank

4 – Squats with coupon

5 – Merkins

6 – Hip swings

7 – Low slow flutter in cadence

8 – Ruh Rows

9 – LBCs in cadence

10 – Curls for the girls

11 – Squats

12 – SSH in cadence

Mary: Some Yoga stretches and have a nice days
Announcements: Holiday Party
Prayer:Ā Travel mercies for several brothers that are traveling