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3-Alarm Fun Run – 2021 Year in Review

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“How did these runs with 3-Alarm get started?” “What are 3-Alarm’ conditions?” “Why does it burn when I pee?” Here’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. Here’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, “Heeeeeey!” and “Let’s go run!” That’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, “Weeeeeeeeee!” and “I’m happy!” What a blast! Pikachu remembers: “My 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!” Wild Turkey has expressed this same sentiment. He looks forward to leaving the work behind and enjoying 3-Alarm’ enthusiasm for life.

Time Lapse – 2021 Spring. Covid had been around for a year or so. I hadn’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, there’s 3-Alarm. “Davis!” 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, “Let’s go run!” That’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, we’ve had fans stop their cars, shout out from their porches, stop us on their dog walks—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 Cole’s house. Cole wasn’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 Davis’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 😊.

“Out of the Goodness of His Heart?” In October, Bondo organized a special treat for 3-Alarm and all of us—A visit from Mr. and Ms. Wuf. See photos and separate backblast Wuf Sighting on Acorn Falls, October 26, 2021. Davis’ 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: Don’t take that picture without me!

“That’s a big cat” 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 😊 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 didn’t have enough!). See photos.

What’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:  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 Hope’s son, YHC, and others joined 3-Alarm and his dad for Second F at 3-Alarm’s favorite coffee shop, Our Moments in Time.

“Erin, Erin, Erin!” 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.

Davis’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. Davis’ 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. “Kathy” 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.

“I’ll email you!” 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, “Erin, Erin, Erin!” 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, she’s pointing at Davis, twiddles her thumbs like she’s texting, and exclaims, “I’ll email you!” 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 Davis’ influence. All the way to the Legislature in downtown Raleigh!

Christmas Eve 24

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24 exercises w/24 reps on the 24th of Dec

Warm up in upper lot near rocks
1 – SSH
2 – Randy’s IC
3 – Windmill’s
4 – skater’s

Grab a rock and Cusack to the track
4x4x24 – 4 corners with 4 exercises 24 reps
Only perform 1 exercise then advance to next corner. Should total 4 complete laps when completed.

C1 – curls, tris, ground pounders, chest press (rock corner)
C2 – Bobby Hurleys, knee tucks, groiners, monkey humpers
C3 – knerkins, fence dirkens, doublewides, Carolina dry docks
C4 – chillcut plank, plank jacks, catalina wine mixers, plank marching

Song – Santa Claus is Coming to Town by Springsteen
Mountain climbers the whole song.
Hand release merkins when you hear SANTA. Guess home many times Bruce says it
24 (random and lucky find)

Mary
21 – reverse lbc’s
22 – pretzels 12 each side
23 – Freddy Mercury’s
24 – Australian Snow Angels

Awesome job and Merry Christmas!

BS out

Corners & 7’s

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FNGs: None
Warm Up:

  • 20 SSH IC
  • 15 Frankensteins IC
  • 15 Daisy Pickers IC
  • 15 Imperial Walker IC
  • 5 Burpees OYO

The Workout:

  • Indian run to the big parking lot for a Series of 4 corners
    • 20 WWI’s – then sprint to next corner
    • 20 wide grip merkins – mosey to next corner
    • 20 monkey humpers IC – then sprint to next corner
    • 10 Star Jumps – mosey to next corner
  • It was so fun we decided to do it in reverse w/ new exercises:
    • 20 WWII’s – sprint to corner
    • 20 pickle pounders IC – mosey to next corner
    • 20 Prison squats – sprint to next corner
    • 20 mountain climbers IC – mosey back to start
  • jumped back into Indian runs and headed out to the street toward EC route:
    • at the 1st corner: 15 American Hammers IC – Indian run to West Lake Road
    • at 2nd corner: 20 merkins – Indian run to Optimist Farm Rd
    • at 3rd corner: 20 shoulder taps IC – Indian run to entrance to West Lake HS
    • 4th corner: 15 Diamond merkins – back into Indian Run
  • Ran over to the hill behind the turf soccer fields for 7’s
    • started with 1 merkin at the bottom and 6 Burpees at the top
    • completed the series of seven and jumped on the path outside the turf fields and Indian ran to the Jungle gym area
  • 20 dips on the low wall
  • balls to the wall at the bathroom – 10ct from each PAX
  • moseyed back to the parking lot

Mary:

  • Have a nice day

Announcements:  Christmas in 2 days – NO AO’s on X-mas!
T-Claps (Recognition):
Prayer:  Prayers for @Sprinklers family, for M4Life, Banana Seats M, and all those out there dealing w/ Mental Health Issues.

150th Post at Kenny’s Grave

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FNGs: none

PAX: @Cornholio, @Banana Seat, @Finkle, @Florence/Flojoe, @Pots
Warm Up: Mosey around the parking lot with butt-kickers, high-knees, and crossovers
The Workout:

Event 1: Poles on the baseball field.  We focused on the number 150 this morning.

5 stations and 30 reps of prescribed exercises, BTW, Dips, Squat Jumps, Star Jumps, shoulder taps

mode of transportation was sprints, bear crawls, lunge walks, and jog

Event 2: 150 Doras

broke into 2 teams and one team was the timer and other team did exercises.  Since we had 3 on a team, each Pax was responsible for 50 in cadence of each exercise. Mountain Climbers, LBC’s and Merkins

Leftovers: we finished a little early so we did wall sits and plank holds with a ten count from each PAX 2x. This one created a little mumblechatter as we counted to ten in various ways and @Banana Seat forgot how to count to 10…
Mary: American Hammers, Homer to Marge, Pickle Pounders, J-lo’s, Monkey humpers
Announcements: none
T-Claps (Recognition):
Prayer:

How did I forget to add bear crawls?

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FNGs: none
Warm Up: SSH, Windmills, Hillbillies / Imperial Walkers, Sir Fozio Arm Circles, Seal Claps, Overhead Claps, 5 burpees OYO for late PAX
The Workout: YHC is all about functional exercises, stuff that can come in handy day-to-day. While we may not see any combat in our daily routines, the Army Combat Fitness Test‘s recommended exercises will surely lead to better results when playing with the kids or tackling that honey-do list. I picked out a few and modified them to make them more F3 Southwake-friendly.

1ish mile run (figure 8)

Round 1
Lunges (10 in cadence)
Star Jumps (10)
Hand release merkins (10)
American Hammers (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

Round 2
Goblet squat (10)
Overhead Press (10 in cadence)
Supine Chest Press (10 in cadence)
Low Slow Flutter (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

At the request of Pikachu, we threw in some Bearly Curling (bear crawl while pushing rock). Down the parking lot, John Cusack the rocks back.

One more loop around the ball fields and back to the tennis courts.
Mary: Popcorn Mary featuring LBCs, Box Cutters, Pickle Pounders and a few others I forgot.
Announcements: donate blood
Prayer: Cupid’s knees, PAX with cancer, general mental health this time of year

Day 5: 5 days of Fankle

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FNGs: none

PAX: @Florence/Flojoe, @Hardy, @Finkle, @Pots, @Shredder, @Banana Seat, @Abacus the OG, @Farva, @Mr. Terrific
Warm Up: Mosey with around of seal jacks, good mornings, Imperial Walkers, Hillbillies, Mountain climbers, Downward Dog, and Runner’s Pose
The Workout: Today we had a very special guest for the 5th and final day of the 5 Days of Fankle…Sheldon Cooper

Sheldon Cooper’s – we did 10 rounds (decreasing reps by 1) with a lap around the parking lot.  Merkins, squats, big boy sit-ups, herpes (hand release burpees)

Sheldon’s Deck of Death.  Diamonds = Bonnie Blairs, Spades = Alternating Shoulder Taps, Clubs = Randy’s, Hearts = Balls to the Wall.  Thankfully, Sheldon let @Hardy shuffle the deck so we escaped having to do Jokers = Yurpees (10 burpees with a clap merkin into 2 tuck jumps)
Mary:  None we went the full 45.
Announcements:  The Judge CSAUP: Flemming Loop Park 6 am
T-Claps (Recognition): @Pots for moral support and accountability all 5 days of the Fankle!
Prayer: @Finkle’s Aunt is having heart palpitations, @Pots father – carpel tunnel, @Shredder – uncle has cancer.

Ultimate 10 vs. 10

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20 Men Showed Up for an Ultimate Show Down

FNGs: Sonny, now F3 Flicker, named for his awesome left-handed forehand throw, which is also known as a flick. Member of the RESPECT club at 57? Brought his own cooler, discs, and work clothes. :). Other new F3 faces to SouthWake: Sketch, MIA, Doogie
Warm Up: 25 SSH while Dauber ran and got the “pennies,” GMs x 10. Many had arrived in time to throw a few. I knew everybody was ready to play, so we got started. Disclaimer to our FNG Sonny. A few quick rules/procedures. If there’s a turnover in the end zone, you can walk it up to the goal line. Also, when “kicking off,” move up so that your clears mid-field.
The Workout: Ultimate for 35 minutes with exercises on the turnovers: SSHs, jump squats, squats, merkins. Plus, exercises upon scoring: burpees, WWIIs, merkins, and more. Final 10 minutes with no exercises except after scoring. We never really keep an official score, but it helps gauge the match. This morning, the “pennies” jumped on the scoreboard with two or three unanswered trips to the end zone. The “skins” finally settled down, shortened our throws, and got on the scoreboard. Again, unofficially, we had several ties and lead changes. Looks like my completely random passout of the pennies led to equal teams! This was fun!

Tons of great plays out there by all. Too many to remember. Lots of “jump balls” for high throws just about anywhere. Quiver tracked down a floater that looked like it was way beyond his reach. Banana Seat made some great catches but claims he can’t throw. Sonny posted in the middle and was the field marshal for the skins. He could pretty much place the disc anywhere he wanted, with a razor sharp forehand. Blue Hen and Fram knocked down multiple discs on defense. I could not shake Bobby Dall and Warbucks, who stuck to me like white on rice. Dauber had and excellent throw right down the middle to the end zone for the score. Shredder worked the edges and Mr. T worked the middle. And of course, Cupid and Roaming Gnome worked the end zone for their respective teams. Maybelline always lurking on defense, ready to knock one down. Kubota making solid throws in the middle. Great to have Sketch, MIA, Doogie join us–solid players who will join us the first Monday in 2022. Again, many good plays. Maybe we should get the TOHS footage! Meant to get a group photo, but many posted for second F at Panera, so I got one there.

Mary: No time for Mary, this was all game time.
Announcements: CSAUP The Judge this Saturday, December 11, 2021, starting at Fleming Loop Park. Also, Shop With A Cop is live on Slack. Make a donation. Kids within the local community in need will be paired with officers from the Holly Springs Police Department to go shopping for holiday presents for their families and themselves.
T-Claps (Recognition): Thanks to Dauber for sharing the Q. Especially after his pre- pre- pre-blast. I know he was feeling it, ready to play!
Prayers: Unspoken. Fram gathered in the spirit and took us out with a nice prayer.

At the Nest with Big Bird and the Sweater Fox

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This is a late post for 11/23/2021

FNGs: None

PAX: @Warbucks, @Finkle, @Martini, @Banana Seat, @Florence/Flojoe, @Hardy
Warm Up: Mosey around the courtyard, and came back to do SSH, Daisy Pickers, Imperial Walkers,
The Workout:   LEG/CORE DAY  –  We went on a trip and encountered a couple friends.  We ran to the far corner and dropped to do Freddie Mercuries.  Then down to Main St. to pick up a round of mount climbers.  We ran up the hill to Ennis and Big Bird (@Martini in his yellow hoodie) was excited to do 3 rounds of step ups 10 each leg and 10 box jumps 3 rounds.  Then we moved down the block to do some Bars and Dan’s (Dan Taylors and shimmying up the bars on the ramp to the school).  Our commitment was to get to set 10.

Mary: Last we went over to the bus loop and the Sweater Fox (boxcutter exercise) showed up.  Each PAX took a turn being the timer as they ran a loop around the bus loop and called an ab exercise for those left behind to do.  @Warbucks said from his first time hearing the exercise “the boxcutter” he thought they called it the “fox sweater” and thus we evolved it into the Sweater Fox…somehow.  Lots of mumble chatter today!
Announcements:
T-Claps (Recognition):
Prayer:

One year anniversary

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FNGs: None
Warm Up: SSH, Frankensteins, good mornings, sir fazio arm circles.
The Workout: (2 lines)Lap around the Teeter with my LSU football. We had some drops so we had so several sets of burpees, squats & Merkins.

6x hills & a different exercise at the top & bottom.

Shoulder burnout with rocks.

2x flies, front shoulder raises, side raises, shoulder press & sir fazio arm circles.

Mary: Call arounds which were hurtful.
Announcements: Frosty CSAUP, HS Half F3 tent (see slack).
T-Claps (Recognition): My one year & everyone in F3 SW for making me a better man, father & husband.
Prayer: Banana Seat’s shoulder, Hasselhoff’s friend.

Blocks, Bags, and Bells

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YHC kicked off a 7 spot Q Tour to take place in the FV this week. Most Q’s will have the feet moving quite a bit more and more as the week goes on. Sorry if you don’t like that but YHC missed out on a few key weeks of half training so…tough luck!

YHC finished up a bit of EC with Fram to see Banana Seat and FedEx at the ready! I brought some toys with me today.

FNG’s: nope
Warm Up: Good Mornings x16, Daisy Pickers x10, Sir Fazio’s (F/R) x10, Imperial Walkers x16, Seal Claps x10, Overhead Claps x10.
The Workout: I brought some coupons for dudes to use in various ways to get stronger. Cinder Blocks = Blockees, Ground Pounders, Swings, Murder Bunnies. KettleBell = Snatches, half and full swings. Dumbbells = Farmer Carry, Skull Crushers, or Bench Press. Heavy Bag = for Bench Press or Flips. 16 Total Rounds, PAX choice of exercise and coupon. Timer was 1 PAX running to shelter and back.
Mary: Mary melded into the workout. After our rounds with the coupons, we returned to the tennis courts for 11’s. Mountain Climbers and WW1’s.
Announcements: Frosty CSAUP being planned for December by 16-bit and Dauber. HSHM…run it or come encourage guys on!
T-Claps (Recognition):
Prayer: Veterans, sick or injured PAX. Reach out to fellas you may not have seen in awhile. It matters! Reach out to FNG’s you either brought or haven’t seen come back. It matters! As newer guys post more often, encourage them to step up to Q. It matters!