FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.
“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!
Much colder in the gloom today than in the recent couple weeks. Back to watching for black ice and frozen fingers. The number of inmates in the Yard was 9-er.
FNG’s: none
Warm Up: Good Mornings, Imperial Walkers, Sir Fazio’s, Frankensteins, Willy Mays Hayes, SSH.
The Workout: Counter off by 4. Each group starts at a different rotation with a choice of pain heavy implements. The rotations were: Chest/Back, Arms, Legs, Shoulders. Each rotation was 3:30, then switch on. Pax choose their implement and exercise to target the noted area.
Once all rotations complete, we took a fellowship mosey of just under a mile.
Rinse and repeat the rotations once more.
Mary: LBC’s IC x30, Box Cutters ICx25, WW2’s x 20
Announcements: Sign up to Q…you’ll be glad you did and Pax will assist you.
T-Claps (Recognition): 2 Dollars still getting after it. Was great to welcome FRAM back into the gloom!
Prayer: Praises for this brotherhood of F3 and welcoming those coming back off injury, etc.
FNGs: N/a
Warm Up: 2 PAX for a new EC route after missing a turn. Returned to find 3 more ready to kick off the last South Wake workout of the year. Cranked up the 80’s rock on the Bluetooth speaker and we started with lots of parking lot agility, then circled up for side straddle hops, good mornings, imperial walkers, Hillbillies, and arm circles forward and reverse.
The Workout: Plank snake around the parking lot doing wax on/wax off in plank position, while the last person weaved in and out of the pax to the front to drop into plank, then continually rinse and repeat until the full parking lot was complete.
Next was a build a Strike combo. The 5 stations were 5 knuckle merkins(start), 10 jab cross combos(Station 1), 10 jab cross hook rear uppercut(Station 2), 10 jab cross/clinch 2 rear knee strikes(Station 3), and jab cross hook rear uppercut jab cross/clinch 2 rear knee kicks and a flying front kick (Station 4)
Rd 1 – start, bear crawl, station 1, mosey, start
rd 2 – start, bear crawl, station 1, run, station 2, mosey, station 1, mosey, start
rd 3 -start, bear crawl, 1, run, 2, bear crawl, 3, mosey, 2, mosey, 1, mosey, start
Rd 4 -start, bear crawl, 1, run, 2, bear crawl, 3, run, 4, mosey, 3, mosey, 2, mosey, 1, mosey, start
Mary: introduced the PAX to Thunderstruck and was shocked that this was the first time they’d done it.
Finished with pickle pounders and homer to marge in cadence – 5, 10, 15
Announcements:
T-Claps (Recognition): Thanks to all of the PAX that push me to be better physically, mentally, and spiritually each day! Happy New Year brothers.
Prayer: I took us out
FNGs: None
Warm Up: Mosey that included Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles
The Workout: Super Jack Webbs Pyramid. 1 merkin, 3 overhead press, 1 merkin. Run a loop after each set. Up to 10 merkins 30 overhead press 10 merkins and then come back down.
Mosey to the picnic tables for dora. 100 derkins, 200 irkins, 300 dips with a partner. Other partner run to the brick pillars and do 10 count balls to the wall.
Mary: Plank hold
Announcements: CSAUP
T-Claps (Recognition):
Prayer: Job searches, Families in need at Christmas
FNGs: none
PAX: @Sunshine, @Pumps, @Pots, @Finkle, @Martini, @Florence/FloJoe, @Bobby Boucher, @Warbucks
Warm Up: Mosey around the park track then circled up for 10 SSH, Daisy Pickers, Good Mornings, Sir Fazio Arm Circles f/b and Michael Phelps in cadence.
The Workout: First event was 4 corners in the parking lot and at each corner YHC shared historical facts about the real Ray Finkle aka Uwe Detlef Walter von Schamann. As usual Hollywood has twisted the facts about this fictional character. After a deep dive into the history of this modern day marvel “Finkle” we find a true champion and a culprit! Back to the workout…
At each corner we did a prescribed exercise. Round 1 was 4X4’s (4 burpees into plank then 4 merkins, 4 mountain climbers, and back up), lunges – 10 each leg, alternating shoulder taps in cadence to 10 and ending with Bobby Hurleys. Round 2 was Boat Canoes, Crab cakes, Jack Webbs (set of 4), and star jumps.
2nd event was getting personal under our newly rehab’d pavilion. We did 2 sets of gyno-crunches, procto-derkins, and step-ups 10 each side.
3rd event was California Rolls down at the wall. We did sets of 10 Irkens and dips R/R till we reached the end of the wall.
Finkle Facts:
Mary: We did round-robin style with a mixture of abs, stretches, squats and the Sweater Fox (Boxcutters) decided to show up again to torture @Warbucks…
Announcements: CSAUP on Saturday, December 11
T-Claps (Recognition):
Prayer: @Bobby Boucher’s M is looking for a new employment opportunity, @Farva’s back injury, @K I T T Y L I T T R and M recovering from sickness. Remember those who need hope during the Christmas season. Be the salt and light our community needs fellas!
FNGs: None – all experienced PAX here
Warm Up: See the plan image – Home Alone style
The Workout: See the plan image – Home Alone style
The synopsis is that we walked through a typical Christmas morning and did workouts to represent the different phases. This workout was dreamt up by HeatWave himself and he took the lead on some of the workouts too!
Mary: See the plan image – Home Alone style
Announcements: Check the local websites – lots of Christmas Parades around over the next few weekends.
T-Claps (Recognition):
Prayer: GoldenGlove asked for prayers for his Uncle Jimmy who has Covid.
FNGs: None
10 HIMs (3 Cotters- DOA and Noah’s Arc and Cyclops) posted to GP on a perfect morning for boulders. YHC brought the music box and discs
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Windmills, Daisy Pickers, 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 (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders and Bus Drivers.
3 sets of 10x3ct: Rock Press and 1 set of Skull Crushers
1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, Rockies, Box cutters
2 set of 10×3 ct Rock Spanks (with and without consent), Single Arm Merkins.
Mosey to the Putting Green
6 rounds of Get ‘er in the hole: 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 before you can retrieve discs.
Mosey to the Step up Wall (Careful of the metal balls):
3 sets of 10 Erkins, Derkins and Dips, and Step up kicks. 1 set of 10x3ct Plank Jacks and Split Jacks
Mary: Each PAX calls an 10 ct exercise: Hillbillies, Low Slow Flutter, SSH, LBCs, American Hammers, Burpies
Prayer Requests: Quiver’s sister-in-law cancer, UTI’s uncle struggling with COVID.
Announcements: Ultimate on Monday at Ting (under the lights), Frosty CSAUP next weekend in FV.
T-Claps (Recognition): 75 Day Hard challenge participants, Bobby Boucher and UTI tripling down (U-Turn + GP + SW Dads)
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.
FNGs: None
Warm Up: U.T.I ran a 2 mile EC alone since Lipstick flaked out.
SSH, Hillbillies, Frankensteins, Good mornings & squats.
The Workout: 4 flights of stairs, various exercises mosey to our rocks & repeat.
Mary: Call arounds until the very last min.
Announcements: See slack for the HS Half signup sheet & more.
T-Claps (Recognition): Lipstick for bailing on U.TI.
Prayer: Coal Ash’s Father in law, Snap’s possible knee surgery.