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AGS 6/12/2022 “Good Boy”

Bubba (dawg) and I were glad to see Skidmark and Gillette ready to go.

Warm Up: GMs, arm circle (F/B) hammy stretches, 15 merkins OYO
The Workout: Cloudy skies, so no real sunrise to witness this morning. Therefore, we didn’t have to be at any particular place at any particular time. I knew it was only about 5 miles from Womble then around Bass Lake, so we added a little mileage by going up Stinson, then left down Grigsby to the top of the Bass Lake Outfall Greenway. Down the greenway and around the lake counter-clockwise. Good chatter along the way about Run The Quay, school of dance, HSHS graduation, kids activities, etc. Had Bubba on and off leash so he could run. Kept telling him “good boy” when he would stay close or return after chasing a bunny. Gillette appreciated this and did the same :). We returned from Bass Lake via “Soul Crusher.” Was always confused about which hill was Soul Crusher and which was Heartbreak. Now I got it “S” for the S curves on Soul Crusher, “H” for the straight up and down of Heartbreak.

Mary: No Mary
Announcements: Paradise City 5 year anniversary on 6/13/22 with Skidmark in the Q. Also 3-Alarm Run/Walk is alive and well this week after many weeks off. Trust me, you’ll be glad you came out to meet/support/laugh with 3-Alarm.

FNGs: One in the works, look for him at Paradise City 6/13/22. We came across him doing Merkins on one of the bridges around Bass Lake. “Pushups on the bridge, come on!” Skidmark took the opportunity to invite him to Paradise City tomorrow.
Prayer: Fanny pack, Lipstick, Stubbs and other PAX who are struggling with health or family health

Bakers Dozen for June Ultimate at Ting

5 June challengers did some EC to get max points to start the week of right (Cupid, LED, Sunshine, Fram and Breach)

A Baker’s dozen of running crazed warriors took the filed at Ting for the June challenge version of Ultimate

Cupid, LED, Fram, Wham-O, Roaming Knome, Gillette, Gump, Sunshine, UTI, Kubota, Yogurt, Cornholio, and Breach on the Q

Warm Up: 22 Counts of Side Straddle Hops, Frankensteins and some Good mornings to stretch those hamstrings.

The Workout: Ultimate, 3 merkins on the frisbee drop to start, then 3 Squats and a 10 count exercise for each score, we did some Side Straddle Hops, Merkins, Burpees, LBCs, Big Boy Situps, Hillbillies, Imperial walkers, and some Squats.

Mary: Learned a little more about Gump and found that his name has nothing to do with running

Announcements: 3 Alarm is doing better, we are going to take this week off but @Yogurt requested that we come back in force next week to bring his spirits up.

Prayer: Pray for us, a lot of shootings out there, we need to heal together as a country. Talk to your kids about an active shooter. They need to know what it is so they can be aware of the situation if it ever arises.

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!

Red Trail of Tears (8/31/21)

YHC had a very late ask in the evening if I wanted the Q spot as it was open…Sure I said why not. I’d been kicking around a plan in my head for Prison Yard for the past month to shake it up a bit.Ā  So 12 PAX gave it a “try”.

FNGs: None but we had a new guy for some EC…will continue to EH him.
Warm Up: Disclaimer on not really having a plan…but only kind of a plan. Mosey on the red trail to the twin peaks. 7 min jog. SSH 20 I/C
The Workout: 5 modes of conveyance up the first hill past the pond. At the top 2 squats with stack’ems (finished with 10 reps) each time to the top.Ā  Ā Mosey to the bottom do LBC until six is in. Rinse and repeat 5x.Ā  Jog-up, Backwards jog, Bear crawl, Crab Walk (See Facebook post on whether is was ruled as cruel and unusual punishment) and Jailbreak.
Mary: 4 rounds.Ā  Heel taps, half dead cockroach then with each leg up, butterfly, Freddie Mercury.
Announcements: Iron Pax Challenge, 9/11 hero’s run
T-Claps (Recognition):
Prayer: American’s in Afghanistan, Country, Leaders

3 Year Anniversary of Running for the John

FNGs: Not today.

Warm Up: 10 X SSH in cadence

The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB for upcoming CSAUP opportunities

T-Claps (Recognition): PAX for picking up the 6

Prayer:Ā  Kayla and Tony, unspoken

YHC took us out. Always an honor to lead.

9×9=81 (Not today)

YHC pre-blasted and threw out 9×9=81 and several Pax have asked what that meant for Tiger Blood. In my mind it means 9 miles at 9 minute pace = 81 minutes with a 9 minute Yoga/stretch session. We did not achieve this today but it was not for lack of effort. Lots of guys accelerating. T-claps to a bunch of Pax this morning.

FNGs: Probably not the best day to FNG
Warm Up: Hell Naw!
The Workout: Indian run stack up and down BOMBS. When Q got to the front do the exercises. 5 burpees, 10 overhead claps, 15 merkins, 20 Big Boy situps, 25 Squats. Finished exactly at Womble.
There are 11 light posts from the lower parking lot to Grigsby/Stinson. 2 man weave suicides with ascending Big Boy situps at each light post and 8 hand release merkin with a one arm reach at the lower lot. indian/fellowship run back to start.

Mary: Some yoga of varying difficulty for each pax
Announcements: 1776
T-Claps (Recognition): Bobby Boucher. Have you seen this guy!!
Prayer: 4th and travels. 1st responders. Watch your fingers with fireworks. YHC took us out.

Technique wins at Kung Pow 6/18/21

Several days late on writing this BB, but YHC had rounded out my 2 year anniversary week at Kung Pow (Technically..May 29th.)

FNGs: None
Warm Up: Mosey to rock pile over in the church parking lot. SSH, SFAC, Good mornings, Frankenstein’s, Daisy Pickers.
The Workout: Thang 1: Each PAX got a rock that fit in both hands. We circled up in the grass and worked Merkins, Abs and Legs.Ā  Most exercises performed on my command, some I/C and a few OYO. Merkins (STD, Wide, Staggered and Diamond) Abs (LBC,6 in hold, Butterfly’s, WWII) Legs (Squat, Lunge, Toe Roll lunge, Calf Raises) Thang 2: Turkish Get-ups with Rocks 10 each arm, Touch the sky abs, Reverse Brokeback Merkins (Guy holding plank does push-up with feet on back) Mosey back to parking lot for Mary

Mary: Hold plank for 6. Lay on back and start to relax body and mentally give thanks for all good in your life and all the positive things that you bring to the day.
Announcements:Ā  See slack
T-Claps (Recognition): Sprinkler & Pots for rolling with me all week.Ā  Heard from Fanny Pack on how he got into F3 and how he got his name.
Prayer: Unspoken

14 PAX and 8 Respect at Kung POW!

Q #4 this week. I had a lot of support from repeat PAX and I appreciate that. I actually pulled this off site work out from Deadbolt from about a year ago.

FNG: Nope

Workout: We left the PVA and headed to towards Harris Teeter. We stopped every so often and did a number of warm ups along the route. We moseyed to the left of Town Hall Burger and we did a triangle workout.

At bottom of hill 10 IC monkey humpers-top of hill 5 burpees-behind shopping center 10 IC Merkins. Rinsed and Repeated 4 times. Ended up with 20 IC shoulder taps.

Thanks to Salty Pots we Indian Run 4 corners of parking lot split up into 2 groups performing random exercises all the way around for 2 times.

Started to head back and at every light pole we stopped and did a IC 10 count various exercises. Apparently I was not clear enough for every light pole, so I made it clear and we stopped at pole and did an exercise. This light pole workout was compliments of Dauber who made us do this at Kennyā€™s Grave in the rain.

Mary: Circled up for various exercises and stretching.

Announcements: Picnic tomorrow 11:00 am.

T-Claps: Woody who has been killing it! Gillette for coming out with injury. Pots for the support and EC all week running! Way to Be!!

Prayers: All those still missing in the collapse of the building in Florida. Injured PAX!

 

I appreciate the opportunity to Lead!!Ā  #Roll Bengals!!!

Fuquay-Varina High School - Wikipedia

Ravishing Rick Rude… He was a wrestler… He is dead… No more questions

EC: Pikachu, Dawgpound, UTI, Lipstick, Katniss, Dahmer
FNGs: Nope
Warm Up:

Circle Up
Bounce
Foot trace
Hinge
Hips In a Barrel
Spinal Twist
Neck Stretch

The Workout:

Everyone lined up for one Indian run. We always turned right. At all cuddle sacs we did the following.

10 Merkins
10 Squats
10 LBCs

Mary:

Punch of stretching. It felt good.

Announcements:
T-Claps (Recognition):
Prayer:

Where you been? 3/26/21

FNGs: None but YHC felt like one upon arrival at Kung Pow.
Warm Up: Mosey across street to church parking lot. Circle up for SSH, Frankenstein’s, Imp/Hillbillies, Daisy Pickers, good mornings, SFAC all I/C.
The Workout: Thang 1 >All PAX grab one rock and circle up.Ā  One man timer ran to top of parking lot cul-de-sac and back to group while they performed various exercises called out from the group. Rotated one time through. Thang 2 > YHC had four cones set up in grass with frisbee. Bear crawl to middle each man throws and tries to catch frisbee. Crawl Bear back to furthest away cone, throw frisbee and try to catch. Each drop was 5 burpees for the group.Ā  The guys not throwing picked various exercises to do while catching the frisbee. Rotated around 2x. Estimated number of Burpees to be 85.
Mary: Freddy Mercury, Home of the March, HOM single leg. LBC, Reverse LBC, Full LBC.
Announcements: Gillette to shave head for St. Baldrichs charity.
T-Claps (Recognition): Deadbolt 30 years to the day in same profession.Ā  Worked from the ground up. FRAM for a 5 day Q streak.Ā  Sprinkler for doing it with him.
Prayer: Unspoken and some individual.